Why oh why can’t I just sleep through the night?
I’ve never been a great sleeper (often waking up 3 or 4 times during the night) but it seems to have gotten worse during menopause. Previously, I would wake up but always go straight back to sleep but not now; it can feel like an eternity before I go back to sleep only to be woken by the alarm clock what feels like 10 minutes later. Lack of sleep, I find, then makes my symptoms worse which in turn makes a restful, restorative night non-existent. And the vicious cycle begins.
Any small thing happening in our lives can affect our sleep: a stressful day, lack of exercise, eating too late, drinking alcohol or caffeine too close to bedtime, working late (one I’m guilty of), screen time, etc, etc. Why does it feel we end up losing more at this stage in our life than before? Why should we have to give up the fun things in life just for a peaceful night's sleep? I try to be as practical as possible: if I’m going out for dinner and having a few drinks, I know I will be waking up every hour only to fall asleep 10 minutes before that hour finishes and then wake up all over again😊. I think the realisation sometimes makes me more resigned to it and therefore less stressed when it happens. It’s those nights when you’ve done everything right and your sleep is still disturbed, that makes me most angry (which in turn makes it hard to fall back to sleep 😊).
Things that have helped me get through the night:
· Maintaining a regular sleep pattern: trying to go to bed and wake up at the same time each day (not always practical; especially with kids and other commitments). This will help regulate your body clock and will hopefully help with a better night's sleep.
· Limiting caffeine and alcohol: not a popular one I know but probably the easiest tip to follow. I find that I cannot handle my alcohol anymore. I can have disturbed sleep with just 1 drink or several (so why not have the several I hear you say 😊).
· Relaxation techniques: if I’m lying there for what seems like hours, I will try a couple of relaxation techniques. I find that being conscious of my breathing can help and, when things are particularly bad, I will lay on my back and stretch each part of my body starting with the toes and working up. I often find I’m more relaxed after this and not so angry that I cannot sleep😊.
· Regular exercise: I find even going for a walk at some point during the day helps with my sleep. Exercising too late is a no-go as the endorphins will still be floating around your system when you are trying to sleep.
· Bedroom temperature: I try to make the temperature just right. Too hot and your sweats will start, too cold and you can’t warm up (just conjuring up an image of a famous fairy tale right now😊).
· Keeping a notebook by the side of the bed: sometimes I will wake up with an amazing idea or remember about that thing I must do. By writing this down, I’ve removed that worry of not remembering, and my brain can stop being so agitated.
· Finally, just get up and do something else: when things are particularly bad, rather than tossing and turning and getting more frustrated, I will just get up and do something (listen to an audiobook, music etc). Normally, I will feel sleepy again a little while later and hop back into bed.
As you know, I’m not an expert on this and can only give you tips from my experience and what works for me. If you are really struggling with sleep patterns and are feeling low, then please consult your GP for medical advice. These two articles are worth a read:
https://www.nuffieldhealth.com/article/sleep-tips-when-youre-in-menopause