Struggling To Get Quality Sleep?
Midlife Sleep Challenges
Lack of restful sleep is the root of a majority of the health struggles we experience as we age…
Menopausal belly fat, slowed metabolism, inflammation, and increased cortisol levels are all made worse by lack of sleep.
If you struggle to fall or stay asleep, you’re not alone.
Getting good sleep in midlife is often easier said than done.
Night sweats, racing thoughts, joint discomfort, the list goes on.
I know for a fact that many women simply don’t get the sleep that their body needs to operate at its best.
The good news it that there are a few things you can do to help stop the 3 am-wide-awake-staring-at-the-bedroom-ceiling nights.
And finally catch those quality Zzzzs.
Why This Matters
When you don’t sleep well, you’re less likely to have the desire and energy to workout the next day, you’re less likely to make good food choices, and your body is less likely to buffer and handle the physical impacts of stress.
FITNESS SIMPLIFIED
Your nutrition, stress levels, and hormones, especially during perimenopause and post-menopause, all affect how well you sleep at night.
Exercise and your routine - including your very important pre-bed routine - also play a role in the quality of your sleep.
Fitness Tip to Get Quality Sleep
Do relaxing, tension relieving exercises before bed
Here are 3 simple exercises that you can do right before bed that will ease joint pain and muscle tension and relax your body so you can sleep better.
You can even do these in your pjs!
3 EASY Exercises to Get Better Sleep Tonight
- Hooklying thoracic rotation stretch: Hold for 3-5 deep breaths per side; This is marvelous because it eases any neck & shoulder tension you may be carrying from the weight of the day.
- Pelvic tilt & glute bridge: Do 6-10 repetitions; This will decompress your lumbar spine & gently activate your hip & core muscles to stabilize your spine & pelvis better.
- 5-5-8 breathing: Do 5 breath cycles. This tones down your nervous system and relaxes your mind and body.
Extra tip: First practice these 3 exercises earlier in the day, at a separate time - not right before bed. Keep in mind that anything new and unfamiliar will be energizing, rather than relaxing. So, go through the routine now - it’s only 5 minutes - and then do it again right before bed.
Did You Know...
- If you’ve been sitting, scrolling on your phone, or have underlying stress, it’s common to carry tension through your chest and posture muscles. If we can relieve that tension, it will have a relaxing effect on your entire system.
- Your core stabilizing muscles can help to decompress your spine and ease pressure on your low back and hips when you lay down. Having weak, disengaged core muscles could be one reason why you wake up in pain.
- When you sleep, your brain removes metabolites, inflammation or toxins in your brain that are generated while you’re awake.
NUTRITION SIMPLIFIED
It shouldn’t come as a total shock, but if you eat poorly during the day, you might end up sleeping poorly, too.
Nutrition tip to Get Quality Sleep
Avoid significant splurging in the hours before bedtime
Certain foods and beverages - like alcohol, caffeine, fried fatty foods, and sugary and spicy foods - consumed within the hour or two leading up to bedtime can be stimulating and lead to acid reflux and heartburn, which can impair your sleep.
Researchers are still working to fully understand the complex connection between nutrition and sleep.
But one thing that is widely agreed upon is that healthy eating habits encourage healthier sleeping patterns.
Consistently eating a diet high in lean proteins, fresh produce (”Eat Your PRO’s!”😉), whole grains and healthy fats has been shown to be the BEST way to help you get quality sleep
……especially when you eat at regular intervals during the day and stop at 80% fullness.
Never over-hungry, never over-full.
(The real kicker is that when you don’t get quality sleep, you’re less likely to make good food choices the next day. It can be a vicious cycle.)
Those extra sleepy mornings making it challenging to cook a healthy breakfast?
This easy no-cook breakfast is just the thing.
It can be made the night before!
Tropical Chia Pudding
More recipes/snacks/ideas:
- Overnight oats with blueberries & pecans
- Spinach & sausage breakfast casserole
- Caprese baked egg cups
MINDSET SIMPLIFIED
Want to know a sleep secret?
Better sleep starts way before your head hits the pillow.
If you improve your sleep hygiene, aka your sleep environment and daily routines, you can improve your sleep.
An easy place to start is by focusing on your pre-bed routine.
Stop looking at electronic devices 1-2 hours before you want to go to sleep. Even better, leave your phone and other electronic devices in another room. Gasp!
😂Do light stretching or rhythmic breathing to relax your body and calm your nervous system.
Journal and do a “brain dump” before bed, pulling all of your tasks and ideas out of your mind and onto paper for the next day.
Make your sleep environment as dark as possible.
Wear earplugs or get a white noise machine.
If your bedroom is noisy and/or bright, or you use electronic devices in bed, it can suppress your body’s melatonin production, making it far more difficult to go to sleep.
Mindset Tip to Get Quality Sleep
Create a relaxing pre-bed routine
THE TAKEAWAY
Consistently having poor sleep can impact everything in your life.
Try these three simple tips to finally get good sleep tonight!
- Do tension relieving exercises before bed
- Avoid significant splurging in the hours before bedtime
- Create a relaxing pre-bed routine
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 390: 3 EASY Exercises to Get Better Sleep Tonight
Ep 258: Unlocking the Key to Better Sleep
Ep 240: Can’t Sleep? The Hidden Consequences of Poor Sleep For Women
SPECIAL RESOURCE
Follow along with this ultra-relaxing 15-minute routine that will help you sleep better! With a gentle flow that releases all the typical tight spots and finishes with a full body tension scan, you’ll be snoozing by the end. You can do this in your pj’s!
Bedtime Stretches to Improve Your Sleep.
Until next week... Be strong
