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Struggling to Sleep Through the Night?

Written by Heidi Rauch

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Posted on November 12 2022

Struggling to Sleep Through the Night? Insomnia and sleep disruptions from hot flashes and night sweats can wreak havoc on the quality of your sleep during (peri) menopause. Here are a few tips to help you get the rest you need:

 

Get Your Exercise

Regular exercise can improve the quality of your sleep, mood, and vitality. Make sure to move every day.  Timing of exercise is important, however. Don’t exercise two to three hours before bedtime, as that can also interfere with rest.

Sip Selectively

Caffeine — found in coffee, colas, tea, and chocolate — is a stimulant that can take as long as eight hours to leave your system. Besides keeping you awake, it may also trigger hot flashes in some women.  Skip the alcohol before bed, too. It’s another possible hot flash trigger, and while it may initially relax you and help you fall asleep, it will likely make it hard for you to stay asleep. It also keeps you from the deep, restorative stages of shut-eye that you need.

Stick to a Schedule

A regular bedtime is said to be more conducive to getting quality sleep. That means going to bed and waking up at about the same time every day. And try to get outside to soak up some sun for about 30 minutes a day (with sun protection) — exposure to daylight translates to better sleep patterns.

Slip on Something Cool & Comfy

Set a comfortable temperature for sleeping, and keep the room well ventilated.

Wear the Right PJS

Our selection of cooling sleepwear with Anti-Flush Technology™ is clinically proven to provide the temperature regulation you need for a better night’s sleep.

 

 

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