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Rest easy through menopause

Here are some tips to improve your sleep hygiene, helping you to sleep better and live better during your menopause journey:

  • Keep regular sleep hours. Go to bed and wake up at the same time every day, even on weekends. If you will sleep in on the weekends, limit it to within an hour of your wake-up time during the week.
  • Avoid napping too late in the day or for too long. Limit naps to 30 minutes and try not to do it too close to bedtime, or it could interfere with your nighttime sleep.
  • Have a relaxing evening routine. Take some time to unwind before bed. Light a candle, stretch, take a bath, or whatever helps you feel relaxed. Your body will be primed to sleep.
  • Make your bedroom dark. Avoid having screens in your bedroom. Ensure your bedroom is as dark as possible. Cover up any lights with stickers or tape. Light may tell your brain it’s daytime, while darkness sends the brain a message it’s time to sleep.
  • Keep your bedroom at a comfortable temperature. Ensure it’s cool but not too cold. This is especially important to try to combat nighttime hot flashes. Minimize screen use an hour before bed. This will help your mind wind down and relax you.
  • Exercise. If you haven’t had time to fit in a workout earlier in the day, some exercise before bed will help to tire you and make sleep come easier.
  • Avoid caffeine and alcohol too close to your bedtime. Caffeine can keep you awake or wake you up. Alcohol may help you to fall asleep, but is more likely to wake you up.

References:

If you are practicing good hygiene and still struggling with sleeping, email contactknovasolutions@workpartners.com or call 1-800-355-0885 (TTY: 711). We are available Monday through Thursday from 8 a.m. to 8 p.m. and Friday from 8 a.m. to 5 p.m. local time.

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