Is getting a good night’s sleep becoming a never ending battle, especially during the menopause?
Unfortunately, I am no stranger to insomnia having already started to suffer with it even before approaching menopause age.
I found it more frustrating given the importance of both adequate and quality sleep being crucial for both our mental and physical health, as well as our concentration and of course our skin. There certainly is truth in the old saying about getting your beauty sleep.
Recent years of battling insomnia means I have learnt what hinders getting a good night’s sleep.
Foods To Avoid
First there are certain foods to avoid in the evening, and anything containing tyramine is one of them.
Tyramine is a compound derived from an amino acid which increases alertness and as a result contributes to keeping our minds awake and preventing us from sleeping well.
Fermented and pickled foods along with condiments contain tyramine, as do processed meats. So it is best to steer clear of a late night salami or ham sandwich with pickle sauce.
Certain cheeses also have a high content such as stilton and blue cheese.
Overripe fruit is one to avoid at night, as tyramine content rises the older the fruit gets.
Don’t exercise too close to bedtime either as this could get your adrenalin going when instead you should be winding down in preparation for sleep. Certainly do keep up that exercise but just try to do it earlier in the day.
Eating dinner too late in the evening is another one best avoided, as the digestion process can also contribute to sleep issues.
Blue Light
Now I will come to by far one of the biggest things that keeps us awake and that is the blue light from gadgets so commonly used today.
Melatonin, the natural hormone needed to aid sleep and regulate our sleep cycle, is produced in response to darkness. So the blue light emitted from phones, tablets and computers can deceive your body into thinking it is still daylight and therefore not produce that crucial melatonin.
In addition to the blue light, the abundance of information available with modern technology is stimulating our minds so much at such a late hour that it keeps our minds alert at the wrong time of the day. Sitting in your bed with your phone, along with the blue light, can be one of the worse things for a bad nights sleep.
Avoid using these type of gadgets late at night and especially in bed, instead read a book or listen to a podcast, and keep the lights low, better still use lamps in the evening.
Wind Down Time
Winding down in front of the television after a hard days work is only fine if you avoid certain programmes later in the evening.
Such as ones that are too serious, brain stimulating or adrenalin endorsing. As these things will induce alertness and work against sleep.
If stress is a main factor for your lack of sleep find something as distracting as possible, preferably in the form of a comedy, a light hearted film or something else escapism based, as opposed to potentially stress inducing programmes, and certainly steer clear of late night news.
Not having dedicated wind down time can impact how easily you fall asleep. So try to have a set cut off time in the evening, away from other distractions and stresses of the day. I know this can sometimes be easier said than done but again if stress is contributing to a lack of sleep then in particular make a strict rule to not deal with anything, such as going into your emails, after a certain time in the early evening.
Avoid Late Evening Sugary Treats
I could be the worst for curling up on the sofa after a hard day at work and indulging in a chocolate or sugary sweet (or to be completely honest more than a few), and today I often still have to fight that temptation.
Apart from the usual reasons to avoid too many sugary treats, insulin is released when your blood sugar levels are too high, this leads to both adrenaline and cortisol releasing into your body keeping you awake or alternatively it can cause you to suddenly wake up in the middle of the night.
The Surprising Length Of Time Caffeine Stays In Our System
Now we all know about late night caffeine avoidance and I remember a time in my twenties when I would take a cuppa to bed and still sleep like a log. Sadly when we are older too much caffeine will cause us to wake in the night, or not even get to sleep in the first place.
However it is not just about steering clear of caffeine later at night but rather the surprising length of time caffeine stays in your system can be up to ten hours.
Caffeine also cause REM (rapid eye movement) to happen more frequently while you sleep and this leads to feeling groggy in the morning.
I am a tea drinker and it was not easy to cut down on my overall daily intake but I have since stopped having cups of tea after around 3pm, although the earlier the better.
Do you struggle to sleep and if so are there any other tips that you feel have worked well for you?