Do you find your sleep being turned off before the alarm goes off? Do you usually keep tossing and turning in bed the entire night? Is the sheep-counting getting to be a regular nocturnal exercise instead of the occasional activity? Do you wonder whether you are the only one experiencing all this?
Well, you are not alone. Research shows, about 38.2% of midlife women have poor sleep quality. Worldwide, around 51.6% of postmenopausal women have poor sleep quality.
The sleep stealers? Hormonal fluctuations, hot flashes, and night sweats. These are what cause so many women to experience sleep disturbances during menopause.
Uou can rest assured. Establishing a relaxing bedtime routine can help improve your sleep quality and promote overall well-being during menopause.
Why is bedtime routine so important in menopausal transition, do we hear you ask? Let us dig deeper into its benefits and discover some of the best practical tips to help you drift off peacefully.
The importance of a bedtime routine during menopause
Sleep disturbances rank among the most troublesome, amid the myriad of menopausal symptoms, affecting about 60% of menopausal women. Many women experience frequent nighttime awakenings, leading to inadequate sleep.
These sleep disturbances affect your sleep quality, daytime functioning, life, and work productivity. If left unaddressed, they can have long-term impacts on your overall well-being.
Setting a bedtime routine is an easy yet effective way to manage your sleep troubles during menopause. Creating a consistent routine focused on relaxation and mindfulness signals your body to wind down and prepare for sleep. It helps to promote better sleep quality and duration, ultimately boosting your mood and overall health.
Tips for creating a relaxing bedtime routine
Let us explore effective tips to help you fall asleep quickly and enjoy a peaceful night's rest.
Follow a regular sleep schedule
Maintain a consistent bedtime. Go to sleep and wake up at the same time every day, even on weekends. This will help regulate your body’s internal clock and eventually improve sleep quality.
Limit the screen time
Avoid using electronic devices such as smartphones, television, and computers before bedtime, as the blue light emitted by these devices can interfere with your body's natural sleep-wake cycle.
Create a calming sleep environment
Make your bedroom a tranquil and peaceful space that promotes relaxation. Keep the room dark, quiet, and at a comfortable temperature (not too hot or too cold) for overall comfort.
Indulge in a warm bath
After tackling all your work and daily chores, why not treat yourself to a soothing soak? A warm bath can gently ease the tension from your muscles and melt away the stress. It is the perfect way to transition into a state of relaxation, setting the stage for a peaceful and rejuvenating night's sleep ahead.
Use essential oils
Incorporate essential oils into your bedtime routine to promote relaxation and improve menopausal symptoms. Scents like lavender, chamomile, and valerian have been shown to have calming effects on the mind and body.
In conclusion, a relaxing bedtime routine is key to restful sleep during menopause. You can improve sleep quality and overall well-being during menopause by incorporating consistent sleep habits, relaxation techniques, and a calming sleep environment. Remember to prioritize self-care and pay attention to your body's signals. It can ensure the rest you deserve to thrive during menopause and beyond. Have a good night.
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References:
- Wong BWX, et al. Factors associated with poor sleep quality in midlife Singaporean women: The Integrated Women's Health program (IWHP). Sleep Med X. 2022;5:100060.
- Salari N, et al. Global prevalence of sleep disorders during menopause: a meta-analysis. Sleep Breath. 2023;27(5):1883-1897.
- Baker FC, et al. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin. 2018;13(3):443-456.
- National Institute on Aging. Sleep problems and menopause: What can I do? [Internet] 2021 [Cited 2024 March 4]. Available from: https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do.
- Dos Reis Lucena L, et al. Lavender essential oil on postmenopausal women with insomnia: Double-blind randomized trial. Complement Ther Med. 2021;59:102726.
- Guadagna S, et al. Plant extracts for sleep disturbances: A systematic review. Evid Based Complement Alternat Med. 2020;2020:3792390.