Play it cool for better sleep
OCTOBER is World Menopause Month, raising awareness of the health issues facing menopausal women. One of these is broken sleep.
Up to half of all menopausal women experience sleep complications, according to the US’s National Sleep Foundation.
Try these seven tips for a cooler night under the covers.
COOL YOUR ROOM
A room should be between 15.5°C and 19.5°C for optimal sleep. During the day, keep curtains and blinds closed. At night, sleep with an open window, and keep your bedroom door open.
SLEEP ON A COOL MATTRESS
Invest in a cooling mattress cover like those in the Therm-A-Sleep Collection of mattress protectors from Protect-A-Bed.
OPT FOR NATURAL FIBRES
Choose natural fibres for your sheets and pyjamas. Fabrics like cotton and linen are more breathable. Keep your night clothes and your bed clothes loose and light.
COOL DOWN BEFORE CLIMBING IN
Taking a warm (not hot) bath an hour before bed can help cool down your body. Don’t be tempted to take a cold shower or bath; your body will heat up to counteract the chill.
HYDRATE TO STAY COOL
Staying hydrated helps your body regulate temperature.
DON’T WORK UP A PRE-BED SWEAT
Try not to exercise too close to bedtime.
CUT THE BEDTIME SNACKING
Eating and drinking slightly raises core body temperature, so don’t have your dinner late in the evening. Avoid caffeine, alcohol and spicy foods.
Compiled by Protect-A-Bed