This is part 2 of  “How About 5 Steps To Better Sleep?” 

Are you getting not enough sleep, no sleep or poor quality sleep?   Is it because you are in perimenopause or menopause and you wake up with night sweats?  There can be many reasons why you can’t sleep.  That is just one of them.

We wanted to share with you the highlights of our recent free Menogasm call about how to get better sleep.


Sleep Plan – Step 3 – Eat right for a good night sleep

1-  Caffeine

It is best to avoid caffeine, but don’t get off of it by going cold turkey.  You may end up with headaches especially if you are prone to them.

Some of the side effects of caffeine withdraw can be headaches, migraines, fatigue, and even vomiting.  We recommend caffeine fading.  When doing this – start a diary of how much caffeine you drink daily.  For example if you drink 4 cups of coffee daily or 4 sodas daily, reduce that amount by 1/2 cup each week.  The following week you would drink 3.5 cups and decrease each week by 1/2 cup. 

Some studies show that caffeine can stay in your system for up to 10 hours.  Be aware of the time you have your last coffee or soda and see if that could be keeping you awake.

2-  Alcohol


How About 5 Steps To Better Sleep?


When you drink one glass of alcohol, drink one glass of water afterward.  It helps with dehydration and you will end up not drinking as much alcohol in that time period.

2-  Vitamins–  B Vitamin has been researched and lots of studies show it helps with sleep.  B3 increases the effectiveness of tryptophan which lengthens REM sleep and actually helps you fall asleep.  You can get a good supplement and take the B Vitamins at night before going to bed.  The best source for B Vitamins in foods are leafy green veggies and broccoli.

Sleep Plan- Step 4 – Exercise and Sleep

If you exercise on a regular basis, you have more of that  “deep sleep.” more of stage 3 and  4 we talked about on the call.  That is a great thing because you are getting the benefits of sleep when you are in those stages.  Your body is repairing, rejuvenating and helping you feel refreshed when you wake up.

If you do exercise before sleeping and it is calming to you then that is a good time for you to do it.  Otherwise, if it gives you energy and revs you up, best time to do exercise is in the morning.  You will have to be the judge on this on.

Sleep Plan – Step 5 –Power Down Hour

Your time in the evening before bed can be divided into 3  blocks of time.  If you have an hour, split it into 3 – 20 minute blocks of time.  If you only have 30 minutes before you need to get in bed, you can still split it into 3 -10 minute blocks.

For the first block of time, do light chores (nothing heavy) such as fixing lunches, putting out clothes for the next day, make a list of to-do’s for the next day, etc.

For the 2nd block of time, focus on you.  Take a warm bubble bath- bubbles create a layer to keep the water warmer longer which raises your core body temperature.  When you are ready to get out, the lower temperature alerts your brain that it is time to sleep.

For the 3rd block of time – use it for meditation, relaxation, visualization, listening to relaxing music, stretching, or reading something light.

Use whatever amount of time you have before bed to power your mind and body down.  Divide it by 3 and have that be your routine.

We want to help you take more responsibility to have better health which sleep is a big part of.  Try to implement at least one of these ideas and let us know how it works for you.

We hope this article (part 1 and part 2) will help you become aware of things that can help you get better sleep !  If you want more detailed information, or suggestions you can get a recording of this call by clicking below. 


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