How Midlife Coach Alana Kirk saved her sleep - and her sanity!
One trick I use is to lie quietly and play the day out again in my head. The feelings, actions, conversations.... partly to be present and make sure I have properly been aware of this one day I'll never get back.
Sleep can feel elusive, especially during menopause. With hormone fluctuations, hot flashes, and stress, getting a restful night’s sleep often seems like an impossible feat. But here’s the truth: better sleep starts with better habits, and sometimes, it’s the simplest tricks that make the biggest difference.
As someone navigating the complexities of both life and sleep, I’ve found one powerful trick that helps me wind down at night: lying quietly in bed and replaying the day in my head. This simple practice lets me reflect on the actions, conversations, and feelings of the day—not to dwell, but to truly be present.
🌙 The Power of Mindfulness for Sleep
At first glance, this might seem like a small act, but playing out your day in your mind can be incredibly grounding. For me, it’s a way to make sure I’m aware of the moments I’ve lived through—an acknowledgment of everything I’ve experienced that day, and a gentle reminder that each day is a gift I’ll never get back.
This practice isn’t just about mental reflection—it’s about slowing down and calming my mind, preparing it for restful sleep. In fact, it's a trick that’s rooted in mindfulness, which has been shown to help with anxiety, stress, and sleep issues—particularly during menopause, when the mind often races with worries or discomfort.
💡 Sleep Tips for Menopause: Restful Nights Ahead
Navigating sleep disruptions during menopause requires a mix of mindfulness, routine, and self-care. Here are a few sleep tips that have helped me and countless others during this transitional phase:
1. Create a Calm and Consistent Bedtime Routine
One of the most effective ways to improve sleep during menopause is to develop a consistent bedtime routine. Try to go to bed and wake up at the same time each day to help regulate your body’s internal clock. Use your pre-sleep time to relax, wind down, and engage in calming activities, like reading, journaling, or using essential oils.
2. Mindful Reflection Before Bed
As I mentioned earlier, replaying your day in your mind can be a simple yet effective way to unwind. Think through the emotions, conversations, and moments—both positive and negative. Acknowledge your feelings without judgment. This practice not only helps you process the day but allows your mind to release any lingering stress before you fall asleep.
3. Keep Your Bedroom Cool and Comfortable
Hot flashes can be a real disruptor during menopause, so it’s important to maintain a cool and comfortable sleeping environment. Keep your room at a temperature that helps you stay cool, use breathable sheets, and opt for Mulberry silk pillowcases that help regulate temperature and wick away moisture. The smooth surface also prevents friction on your skin and hair, keeping you comfortable all night.
4. Avoid Caffeine and Heavy Meals Before Bed
Caffeine and heavy meals can disrupt sleep, especially in the evening. Try to avoid caffeinated drinks or rich, spicy foods several hours before bedtime. Instead, opt for a light, healthy snack or a warm, soothing beverage like chamomile tea to calm your mind and body before sleep.
5. Incorporate Relaxation Techniques
To soothe your mind and body, consider integrating relaxation techniques like meditation, deep breathing exercises, or gentle yoga stretches. These activities activate your parasympathetic nervous system, which promotes relaxation and reduces stress—both key ingredients for a good night’s sleep.
✨ Finding Rest Through Mindfulness and Routine
Menopause may bring its challenges, but it doesn’t have to steal your sleep. By incorporating mindfulness into your evening routine, such as replaying your day, along with creating a calming bedtime environment, you can pave the way for more peaceful nights and more restorative sleep.
The key takeaway here is that even small adjustments can make a big difference. Whether it’s adding a mindfulness practice or ensuring your bedroom is a sleep-friendly sanctuary, these changes create a foundation of self-care that will support you through this phase of life.
Sweet dreams and restful nights
I’d love to hear what helps you unwind before bed. Do you have a trick or routine that helps you relax and sleep better? Share your experiences with us in the comments or tag us on social media with #SleepTribe. You might just inspire someone else on their journey to better rest.