It’s no secret that perimenopause and menopause can affect sleep. Estrogen plays an important role in sleep habits and body temperature regulation. Thanks to estrogen fluctuations in midlife, sleep can be affected in different ways like trouble sleeping and night sweats.
The good news is that building a personalized night-time ritual can give you back the control you need to set yourself up for a successful night’s rest and a productive tomorrow! Read on for our 5 steps to building a better night-time ritual.
Start Your Routine at the Same Time Every Night
Consistency is key! Our bodies do well with regularly timed events;signaling our brain and body that it’s time to wind down is no exception. Try setting an alarm to get out of bed at the same time every morning. This trick will teach your body when it’s time to start getting sleepy and when it’s time to rise!
Turn Down the Thermostat and Dim the Lights
Did you know that around 65-70 degrees Fahrenheit is the optimal temperature for deep restorative sleep? We recommend keeping it on the cooler side if you’re prone to night sweats. Our body’s temperature naturally fluctuates throughout the day and a drop in temperature before bedtime can naturally trigger your body that it’s time for sleep.
This may not come as a surprise to you, but bright lights can affect your circadian rhythm, so make sure to put away your screens and dim the lights when it’s close to bedtime. Spring for a silk eye mask that’s gentle on the skin or install blackout curtains for extra help with controlling light!
Wind Down With a Menopause-Specific Sleep Supplement
Sleep supplements can be a powerful aid for getting those eight hours in but there are a lot of options on the market! We developed Kindra’s Sleep Supplement because we saw there was a gap in menopause-specific sleep supplements that 1) effectively target the sleep issues that arise during menopause, 2) include safe ingredients, and 3) doesn’t cause lingering grogginess the morning after. Kindra’s Sleep Supplement provides 360 relief, as Ashwagandha helps calm your mind to actually fall asleep, melatonin helps you stay asleep, and Pycnogenol decreases night sweats so you can rest easy.
Indulge in a Warm Bath or Shower
Did you know that taking a warm bath or shower is another trick for lowering your body temperature (and avoiding night sweats) before bed? But using the right products in your bathing experience is essential to get all of the relaxing and hydrating benefits and none of the dryness or irritation that can come from formulas that have bubbles or foaming agents. For the ultimate wind-down, try adding Soothe Bath Soak to your night-time routine. It’s the only bath soak specifically formulated for the shifting pH of vaginal tissue during midlife. Soothe features the patent-pending Nourish-3 Complex which contains sleep-supporting, anti-inflammatory, calming, and hydrating ingredients. Add this soak during your next bath if vaginal dryness or night sweats keep you up at night!
Try Meditating or Journaling
If you find that your thoughts tend to race at night, journaling can be a great way to get those thoughts out on paper, address them, and reduce your anxiety. Check out our tips on cognitive behavioral journaling here! Meditating is another great option for calming the mind. Not sure where to start? Try Headspace or Calm apps – they have plenty of beginner options!
The key is to a good night-time routine is to keep it manageable, something you can look forward to and not feel rushed. Most importantly, you want to make sure it’s something you can stick to long-term. Let us know in the comments below what your night-time routine looks like!