ADJUST YOUR LANGUAGE
Our words and thoughts can alter how we feel and behave, according to wide research. We can challenge stress-inducing thoughts by replacing them with facts and solutions. For example, rather than calling yourself a ‘bad sleeper’, you could say: ‘I may have slept badly last night, but I will sleep more soundly tonight.’ Or, if experiencing a hot flush, instead of thinking: ‘This is getting out of control’, you could think: ‘I will breathe through this and it will pass.’
BREATHE DEEPLY
Controlled deep breathing calms the central nervous system, activating our parasympathetic nervous system. This moves us into a state of rest and digest and away from the fight-or-flight state. Studies have discovered that deep, controlled breathing throughout hot flushes and night sweats reduces their frequency and intensity and enables us to gain control over the situation. Try inhaling to the count of five and exhaling to the count of five. Controlled deep breathing can also be used as we fall asleep – or if we wake in the middle of the night – to increase our slow delta brain waves, helping us move into a deep sleep.
COOL IT
Keeping a cool bedroom can help your body temperature drop enough to maintain sleep, which is even more important if you’re experiencing hot flushes and night sweats. The ideal temperature is said to be around 17°C, so radiators need to go down or off. Breathable, natural-fibre bedding can also help you keep cool, while sticking out hands and feet will reduce your core body temperature quickly.
TUNE IN
Try listening to a ‘sleep script’ – an audio you can record yourself that runs through what should be happening in your mind and body during the countdown to sleep. Habit science shows that, with time, it can shift habitual sleep-related thoughts that affect your emotions, physiology, expectations, behaviour and sleep. You can find a sleep script online, or in my book Teach Yourself To Sleep.
BOOST YOUR HAPPY HORMONES
According to The Sleep Council, nearly 50% of sleep issues are blamed on stress. Anxiety that often comes with menopause can add to this. Counteract it by being proactive about generating the four key happy hormones as a ‘DOSE’ of dopamine, oxytocin, serotonin and endorphins. For a hit of dopamine, give yourself rewards: brew your favourite relaxing tea or buy some lovely silky pyjamas. Oxytocin, the ‘comfort chemical’, relies on sensory stimulation, so stroke a pet or have a relaxing bath. Encourage serotonin by flinging open your curtains first thing each morning. And for endorphins, ensure you’re exercising during the day and laughing with friends, family, or even at a TV comedy.