This week I started a continuing education course on Women’s Health. I am finding the first subject “Menopause,” to be very interesting and helpful. In this course, Mary O’Brien, M.D. recommends these tips for better sleep during menopause. (I also see how these tips will benefit anyone, male or female, at any time of life.)
· Use the bed only for sleeping and sexual activity
· Keep regular bedtimes and wake times, even on weekends and days off.
· Avoid daytime naps.
· Don’t read, watch television, eat or do other activities in bed.
· Make the bedroom as quiet and dark as possible. Keep the room at a comfortable, cool temperature: 65 to 67 degrees is best.
· Make the bedroom a restful place. If sleeping on an old mattress that causes tossing and turning, invest in a new one. Eliminate clutter.
· Do not watch the clock when in bed.
· Limit the total time spent in bed to about 8 hours.
· Limit or stop the use of alcohol, nicotine, and caffeine at least 6 hours prior to bedtime.
· Eat meals on a regular schedule.
· If hungry before bedtime, eat a light snack, but not a heavy meal. A healthy carbohydrate such as oatmeal may be soothing. A cup of chamomile tea may aid relaxation, but avoid fluids within one hour of bedtime.
· Get regular exposure to outdoor sunlight, especially in the late afternoon.
· Exercise moderately, regularly, but not less than four hours before bedtime. Research also shows that stretching can be useful for relaxation and decreasing insomnia (Tworoger et al, 2003).
· Do something restful before bedtime, such as reading or listening to music.
· Avoid exposure to bright light before bedtime.
· Try taking a hot bath shortly before bedtime.
The National Sleep Foundation also recommends sleeping in a cool, well ventilated room and wearing lightweight clothing made of natural fibers instead of synthetics.
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