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Tips for a Better Night’s Sleep

Written by Heidi Rauch

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Posted on May 12 2021

A good night's sleep is a rare commodity once you start having hot flushes.  Menopause is a time of major hormonal, physical, and psychological changes for women—and all that change can wreak havoc on the quality of your sleep. Even when you're able to fall asleep, it's often difficult to STAY asleep when you're experiencing hot flushes—not to mention insomnia and night sweats. All of this can take away from your much needed restorative rest, contribute to brain fog, and make you feel out of balance.  We’ve pulled together some of the best sleep tips to help you catch some ZZZs.

Define Your Sleep Schedule

Make a bedtime and a wake-up time for yourself—regardless of how badly you have slept. By getting up early you will train your body's clock to associate mornings with being awake. Staying in bed often results in grogginess and low mood—so instead of trying to catch up on sleep, it's important to get up, have a cup of coffee or tea, and get some fresh air & exercise! Your body will thank you.

Sip Something Soothing

A nightcap of calming herbs will gently lull you into your naturally inherent nocturnal rhythms. Caffeine, alcohol, hot drinks, and spicy food can all trigger hot flushes by raising your body's temperature. Avoiding these triggers, particularly before bed, may help regulate your body's temperature and reduce the risk of night sweats.

Turn the Lights Down Low

Dim the lights an hour or more before going to bed to create some ambiance. This collection of handmade candles from Holistic London will help to relax your mind and give the room a soft glow. Most importantly, don’t forget to put your phone away—all that blue light can alter your circadian rhythm.

Clear Your Mind

This is obviously easier said than done, but these useful pointers can help to put your mind to rest. Listen to calming music, soothing sounds, a yoga nidra meditation, or give the Clarity app a try—a mindfulness, relaxation, and sleep app designed for menopausal women.

Wear Something Cool & Comfy

Find a comfortable temperature setting for sleeping, and keep the room well ventilated. Our selection of cooling sleepwear with Anti-Flush Technologyprovides the temperature regulation you need for a better night’s sleep.

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