Some 40 per cent of perimenopausal and menopausal women experience sleep problems. Here’s how to enjoy a calmer night’s kip…
Maintain healthy blood sugar levels
Poor sleep can increase blood sugar levels. Start the day with a small breakfast of fruit and nuts and consider swapping dairy products for plant-based alternatives.
Find your Zen
Yoga is a great way to reduce stress levels. Cortisol, the stress hormone, increases when you’re sleep-deprived and makes it harder to drift off. Yoga helps to maintain physical strength and muscle tone, and it incorporates controlled breathing to improve oxygenation and blood circulation, reducing the physical effects of stress.
Go to bed earlier
The menopause can have a direct impact on a woman’s circadian rhythm, which interrupts her sleep-wake cycle. Aiming to be tucked up in bed by 10pm, three to four times a week, allows your body to get into a good sleep routine.
Try a herbal remedy
Valerian root has been used for centuries to relax the body and mind in the lead up to bedtime. Kalms Night One-A-Night tablets contain valerian root and can reduce stress or anxiety before bedtime, helping to break a sleepless cycle.
Reduce caffeine intake
Drinking coffee, tea or sugary drinks has been linked to worsened hot flushes and night sweats, which can further disrupt sleep. Try to reduce your caffeine consumption and, ideally, have your caffeinated drink after you have eaten, as this will minimise blood sugar surges and the production of cortisol.
● Tips from Dr Nerina Ramlakhan, a physiologist and sleep expert.
