Suffering from insomnia can have a negative impact on one’s physical and mental health; adequate sleep is crucial. After a recent bout of insomnia (a common side effect of the H.R.T. I was taking) I asked my Instagram friends for their menopause sleep solutions and was overwhelmed by their kindness and support; it seems I’m not alone in my quest for eight glorious hours a night.
The menopause and sleep
During menopause disturbed sleep and poor sleep quality can be a huge problem.
Menopause can lead to lack of sleep for many women. Why? It’s thought that a fall in oestrogen and progesterone affects the body’s temperature control, which can often lead to hot flushes and night sweats. These short, sudden feelings of heat – usually in the face, neck and chest – can make skin feel sweaty, and make catching those all-important ZZZs a real challenge.
Inspire me – Boots
Although hot flushes can happen without warning, they can also be triggered by a whole range of things, including eating spicy food, drinking caffeine or alcohol, smoking, wearing thick clothing and feeling stressed or anxious. Our advice? Skip the nightcap and vindaloo and trade them for a night-time tea.
In summary, the menopause and our cycles can affect our sleep; check out Fewe’s informative post here. I rarely sleep well in the build up to my increasingly erratic period.
Menopause Sleep Solutions – as recommended by menopausal ladies.
- Sleep in a cool, dark, room.
- Turn off your phone and electronic devices before going to bed.
- Clear your mind before sleeping, through meditation, mindful breathing or journaling.
- Consider taking sleep supplements containing magnesium, melatonin, camomile, ashwaghanda or CBD.
- Establish a relaxing routine before going to bed, take a bath, drink camomile tea, spritz your pillow in lavender.
- Go to bed around the same time each night and avoid daytime napping.
- Take H.R.T, although not everyone can or wants to take H.R.T.
- Exercising during the day, can decrease stress levels and improve sleep.
- Avoid alcohol, caffeine and spicy food, especially before bed.
As a result of my insomniac troubles I was kindly gifted and won a selection of products to ease my hormonal trials and tribulations. Introducing my tried and tested menopause sleep solutions.
Fewe
I love this brand and I urge you to check out the fantastic resources on their website.
I was lucky enough to win The Sleep Essentials Kit. This targeted and calming set includes Dream a Little Dream and Calm Balm.
Dream a Little Dream
The Dream a Little Dream oral spray contains chamomile and valerian, which help regulate sleep. The flavour reminds me of Hubba Bubba! It’s gentle, calming and doesn’t cause brain fog the following day.
Calm Balm
This soothing CBD stick can be used where ever you have tension, from your temples to your tummy. It contains lavender, CBD and eucalyptus. I find it incredibly comforting and soothing.
The Sleep Essentials Kit is recommended during your Week 01 Flow and Week 04 Reset phases. To learn more about your cycle and phases click here. Highly recommended.
Unbeelievable Health
There are a host of sleep supplements on the market, some better than others. I’m a huge fan of British brand, Unbeelievable health and their gentle yet efficacious range of bee friendly supplements.
The brand’s lovely founder Sarah read about my insomnia and kindly sent me Bee Rested Sleep Support.
Bee Rested sleep support supplements are researched and formulated by nutritionists combining 9 therapeutic ingredients shown to help support healthy sleep including royal jelly, Griffonia seed extract which provides 5-HTP & montmorency cherry (both convert into melatonin), Humulus lupulus, (also known a hops), saffron, lavender and chamomile extracts, bee propolis and magnesium- to contribute to the normal function of the nervous system as it is required for the body to make GABA – the calming hormone, essential for good quality sleep.
Unbeelievable Health
They helped me relax and at only £12.99 they’re definitely worth a try. You can learn more about unbeeliveable health here.
Also shown, Pretty Special Beauty’s beautiful Sleep Perfume Oil. You can read about the brand’s fantastic pillow mist here.
What menopause sleep solutions have worked for you? I’d love to know.
Night, night. Sleep tight.
Take care and sleep well,
Charlotte x
