Women going through the menopause can find their sleep pattern interupted by hot flushes and/or night sweats. So here are some special tips for you if you are experiencing these symptoms:
1. Before going to bed:
a. Don’t eat spicy or sugary food in the evening. Limit alcohol, chocolate and caffeine
b. Have a warm, non-caffeine drink. If you like a milky drink, use soya milk
c. Enjoy a warm bath or shower
2. In the bedroom:
a. Keep the bedroom cool and well-ventilated
b. Use bed linen made from natural fibres
c. Wear bed clothes made from natural fibres
3. During the night:
a. Before you go to sleep do the following relaxation:
i. Close your eyes and focus on your breathing. Make each out-breath longer than the in breath by counting to 7 on the in-breath and 11 on the out-breath. As you feel your body relaxing visualise a place where you feel completely comfortable and cool. Experience it is fully as you can, seeing what you see, hearing what you hear and feeling what you feel. Really enjoy that cool, comfortable place before you drift off to sleep
b. Keep a damp cloth, lavender wipes or a lavender stick next to the bed. Apply to pulse points if you start to feel hot
c. Have a glass of water on your bedside table in case you get thirsty
d. If you feel a hot flash coming on, open your mouth and breathe cooler air over your tongue until you start to feel cooler.
Most of all relax and enjoy a well-earned rest.