Do you ever stop to think about how much women should be glorified for being able to live a good life despite their hormone changes?
Yes, these changes are normal but wow! We've been thrown on a roller coaster of emotions and mood swings by changing hormone levels from puberty to menstruations and pregnancy.
And we stopped getting menses only to enter menopause. Then, suddenly, our mood swings got company: hot flashes and night sweats, which interrupt our beauty sleep.
During perimenopause and menopause, our estrogen and progesterone levels drop, making us hot, sweaty, and cranky in the middle of the night. And as if that’s not enough, our cortisol levels rise and cause insomnia.
In other words, in our 50s, sleep becomes more elusive, and without it, our body can’t rest and repair itself after the day’s work.
So, to make sure you get the right amount and quality of sleep, try the tips below.
Bedtime routines are not just for kids but adults as well. So, if you've made a routine for your kids, you can definitely make one for yourself.
A bedtime routine is made of steps and activities that prepare our bodies for a good night’s sleep. Creating a routine starts by setting a time to sleep and wake up, which should be the same every day.
Having a consistent sleeping and waking time teaches your body when it’s time to settle down and rest. Constantly changing your bedtime can disrupt your sleep or make it harder for you to fall asleep in the first place.
After that, identify activities that you should do to help you relax as you approach your bedtime. In general, turning down the lights and ending screen time are effective ways to prepare your body for sleep.
The blue light emitted by electronics and gadgets inhibits the production of melatonin, the sleep hormone. So, make sure you dim your lights, turn off your TV, and put your phone away one hour before bed.
However, if you must be on your cellphone or tablet for some important reason, set the blue light filter or put it in night mode.
Also, make sure you’ve removed your bowels and emptied your bladder before you lay down. But if you tend to get hungry as you’re falling asleep, eating a healthy and balanced light snack before bed wouldn’t be so bad.
Lastly, don't drink caffeinated drinks six hours before bed, and don't drink alcoholic beverages three hours before bed. Caffeine and alcohol can disrupt your sleep.
If you’re still training your body to sleep at a specific time, try reading a book, meditating, or doing yoga poses to help you relax and fall asleep.
Creating a relaxing haven is just as important as having a bedtime routine and good sleep hygiene.
To do that, you must avoid doing other activities in your bedroom except relaxing and sleeping. Compartmentalizing your space helps your mind identify what you should be doing within an area.
However, if that doesn’t apply to you, the next best thing is to partition your bedroom into specific zones.
For instance, your bed should be the sleep zone reserved only for sleeping. You can’t bring your laptop to bed and work there. You should only work on your desk or work zone.
Also, when it’s almost bedtime, bring your room temperature down to as low as 60 degrees Fahrenheit. A cool room can help lower your body temperature, which is ideal for sleep.
But you should wear warm socks because toasty feet and a cold room ensure a good sleep.
You should also make sure that your bed is clean, comfortable, and pleasantly aromatic. While you’re at it, make sure your bedroom is neat and organized. A scattered room isn’t very relaxing.
A clean, comfortable, and aromatic room is a sanctuary for a night of deep, rejuvenating sleep.
A study shows that middle-aged adults sleep better and longer when they exercise, regardless of duration and intensity.
Being physically active promotes deep sleep and growth hormone production, helping your body become more capable of repairing itself while you sleep.
Any exercise can give you these benefits, as long as you do it regularly. For example, you can work out, play sports, or go for a run— all of these help your body relax during bedtime.
Just make sure that you give your body enough time to cool down before bed. Exercising two or more hours before bedtime should be reasonable, especially if you experience night sweats or hot flashes.
Cleaning your body before going to bed is essential in sleeping better, deeper, and longer. Nobody wants to go to bed untidy, sweaty, and oily.
Taking a hot bath or shower, in particular, is more beneficial as it helps bring down our body temperature.
The hot water brings blood to our skin’s surface, which cools down our core to about 2-3 degrees below normal body temperature.
This drop in core body temperate relaxes our muscles and slows down our heartbeat, so our body can easily wind down and fall asleep.
If all the tips above aren’t as effective as you want them to be, you can try taking AgelessLX.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
**Individuals may have received free product or compensation in exchange for their honest review. Individual results will vary. All other benefits/effects noted in these testimonials/reviews are the individuals’ personal opinions and have not been studied.