Hormonal health, longevity, wellness after 40.
Hormonal health, longevity, wellness after 40.
Hormonal health, longevity, wellness after 40.
Hormonal health, longevity, wellness after 40.

Not Sleeping? Awake in the night? Smashed the next day?

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My Ideal Sleep Routine

So we know that we need to be sleeping properly between 2-4am to ensure maximum recovery for the body and mind. If you want to know more about WHY, tune in to EPISODE 1: Hormones and Sleep with Dr Wendy Sweet, PhD

So we know that we need to be sleeping properly between 2-4am to ensure maximum recovery for the body and mind. If you want to know more about WHY, tune in to EPISODE 1: Hormones and Sleep with Dr Wendy Sweet, PhD

When I was experiencing sleeplessness during peri-menopause, I was so frustrated! I was getting to bed reasonably early, say 10.30pm, after a robust spinning class, late dinner and Netflix catch up. I thought I was relaxed. I couldn’t keep my eyes open so I believed I was going to have the best sleep EVER. And BAM! Awake at 2.30am.

The Sleep Revolution: Arianna Huffington

And from the information I gathered, I made myself a SLEEP ROUTINE. This would be my “go to” for helping my body relax and recover and hopefully get over the hormonal hump of sleeplessness. I can report that this did, in fact, help me and I rarely wake up in the night between 2-4am. And to keep things in perspective, if there were upheavals and increased stress in my life, I would find it harder to commit to my sleep routine. And there’s the irony! That’s when I need it the most! Oh well, my imperfect life LOL

Here’s what I TRY to do

  • Eat my last meal before 7pm
  • Don’t drink alcohol after 6pm – yay to the day drinkers! Just kidding!
  • Shut down my devices by 8pm or two hours before going to bed. This includes not watching TV. I know that this is going to mess with you if you are deep into “Bridgerton” right now but I guess you have to ask yourself whether you want to continue to be sleep deprived or not….
  • 10-15 minutes of gentle yoga or stretching – this really helped with realigning my spine and relaxing my hip joints after working at a desk for hours or recovering from multiple workouts.
  • 10 mins of meditation – I actually find I have more focus for meditation in the morning but it really does help to focus on breathing and clear out the mind.
  • Warm shower or bath – apparently having a cold shower is a good idea too but anyone who knows me knows that I won’t even jump into a cold swimming pool unless the outdoor temperature is 30C+. 20 years of living in the tropics will do that…. And anyway, I found the warm shower or bath to work.
  • Lavender Essential Oils – diffused in the room or sprayed on your pillow. I can’t actually say whether this contributed to my improved sleep but I figured it couldn’t hurt either!
  • Air conditioning or a cool room – I sleep really well when it’s cold in the room and I have a heavy blanket on me.
  • READ – so if you are still moaning about me saying not to watch “Bridgerton” on Netflix, how about reading it? There are 8 books – should see you through a few months. 30 mins is good but by this stage, I found I was struggling to go for 45 mins and I really wanted to sleep.
  • I started tracking my sleep quality when I turned 45, so that’s 5 years of data. And when I follow my sleep routine, I guarantee record minimum 7 hours unbroken and high quality sleep. Thanks FitBit! (not a branding plug, just that they have all the tools I needed).

Everybody is unique and different and so I can’t promise that this will work for you. But if your sleep is literally killing you right now, it won’t hurt to try, right?

 

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