sleep

We all know that sleep is essential, but with the demands of modern life, getting a good night’s rest can often feel out of reach. Yet optimal sleep is within our grasp with just a few mindful changes. Here’s how you can take charge of your sleep and improve your rest, leading to better energy, mood, and overall well-being.

Our bodies thrive on routine, and a regular sleep-wake cycle can help regulate your internal clock, making it easier to fall asleep and wake up naturally. Aim to go to bed and wake up at the same times each day, even on weekends. A consistent schedule reinforces your body’s sleep patterns, leading to a deeper, more restful sleep over time.

Our minds need a transition period to wind down. Try creating a bedtime routine that helps signal to your body that it’s time to rest. This could include reading a book, taking a warm bath, practicing gentle stretching, or listening to calming music. Avoid stimulating activities and electronics, as the blue light from screens can interfere with the release of melatonin, the hormone that regulates sleep.

Caffeine and alcohol can significantly disrupt sleep quality. Caffeine, which can stay in your system for up to 8 hours, can prevent you from falling asleep easily. Try to limit caffeine intake in the afternoon and evening. Similarly, while alcohol might initially make you feel sleepy, it can interfere with REM sleep, leading to less restful sleep overall.

 Are you having racing thoughts that make it hard to sleep? Do you randomly wake in the middle of the night and find it impossible to go back to sleep? 

These are especially common with menopause. 

You could try a sleep story. I use the Calm app to still my mind before I drift off. 

Simply choose a sleep story to help shut off your mind. There are plenty to pick from, from a trip on the Glacier Express to an Arctic Cruise. 

Get comfortable and drift off to the sound of the narrator, who will guide you through a 30 - 40-minute meditation to help you fall asleep.