If perimenopause/menopause symptoms are knocking on your door, is getting good sleep one of your issues?   Not getting your proper number of hours of sleep required can cost you your health in the long run.  As important, if not more important, is the quality of that sleep.

Have you noticed that good sleep is associated with so many areas of your life?  If you are not getting enough hours or the quality of sleep, your productivity suffers, your memory suffers, your relationships suffer, your safety is at risk, it even affects your sexual life, your health, your appearance, and the ability to lose weight.

Sleep deprivation while in perimenopause and menopause can be a common but serious problem.

Our latest, free Menogasm call was about “5 Steps To Get Better Sleep”.  I am going to share the highlights of these 5 steps with you.

Step One: Quality vs. Quantity

Do you know how many hours of sleep you require each night to wake up feeling refreshed?  Experiment with this so you can be more aware of your time each evening and set a goal to be in bed by a certain time.  Start with 7.5 hours of sleep. 

For example, if you want to wake up at 7 AM, then you need go to sleep at 11:30 PM.  Be sure to be in bed 30 minutes before it is your scheduled time to fall asleep.  It may take up to 30 minutes to fall asleep.  Sleep is not like an on and off button.  It takes time to relax your body and mind after you are in bed.

If you try this for a week and see how you feel when you wake up, it may be the number of hours best for you.  However, if you are tired and feel you need more, then adjust by 15 – 30 minute increments (either way), depending on how you feel after 7.5 hours of sleep.

 

Step Two: Do A Bedroom Makeover

Light – Limit the total wattage of light in your bedroom at night.  You don’t want any more than a total of 200 watts of light around you in any one room.  No light source should be more than 40 watts.  You can replace light switches with dimmers in each room to be able to control the amount of light.

Try to eliminate televisions and computers from your bedroom.  If that is not possible, then you can cover with a towel to diffuse the light.  On a computer, you could cover the light with electrical tape.  Also, eye shades are made to block out all light and do work.

Make sure you have window shades that are effective.  The street lights or neighbor’s lights may be pretty bright, depending on your situation. The darker the bedroom, the better you will sleep.  Have your bed face the eastern wall so that the sun will rise behind you and go down – not in your face.

Sound – If noise is keeping you awake, then earplugs are available and are effective. Get them at a 32 rating so that you can still hear a fire alarm, a baby crying or an alarm clock – and still get a good night’s sleep.

 

How About 5 Steps To Better Sleep?

 

The best alarm to wake up to is a gradient alarm clock.  The alarm starts out soft to awaken you and gets louder as time moves on.  Much less stress on the body waking up that way.

Touch – What is a complete sleep system?  Your pillow, mattress and sheets really matter.  They all affect your sleep!   A thread count as high as in the mid 300’s is very adequate.  Anything over 400, you won’t feel the difference.  It is the type of material that is the factor anyway.

We recommend a cotton and silk blend, being one of the softest sheets you can find on the market.  Be aware of the laundry detergent you are using on your sheets and pillowcases, as you can be allergic and/or sensitive to some of those. 

Pillows should be changed every 12 – 18 months because of sweat, oil and dust mites that collect in the pillows over time.  Also be aware of memory foam as some is cheaply made and has fillers which will make you sweat even more.  There are different grades of memory foam.

Mattresses are a personal choice,  just as pillows are a personal choice.  There is no one mattress that is good for everyone.  You want it to be supportive.  When choosing a mattress, you need to lie on it for 15 minutes (each side you sleep on) to get a good idea.  If you have low back pain, Yoga is great solution for lower back pain and one Gavin routledge from Activex has been promoting to back pain sufferers for a number of months now.

TIP: The weight of your mattress will double every 7 – 10 years – based on oil, sweat and dust mites!  Every little adjustment you make in your life, can help you get better sleep.

 

Watch for Part 2 of “5 Steps To Better Sleep” to get the other 3 steps for better sleep!

 

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