Not getting enough sleep doesn’t just make you tired and cranky (hey, nothing personal🙂) …
It also makes it easier for you to store menopausal fat by disrupting your hunger hormones (cortisol, leptin, and ghrelin) and making you crave even greater quantities of less nutritious foods.
Here are some quick tips to help you sleep better …
I suggest you pick the one – and ONLY one – that’s easiest for you to start with.
Remember, your “big picture,” foundational goal is to establish a bedtime routine you can stick to.
- Get at least 10 minutes of outdoor sunlight (sorry, light through a window doesn’t count) as early in the day as you can. This resets your circadian rhythm for better sleep.
I “cheat” by using this Light Therapy Lamp. - Avoid caffeine after 3 o’clock or so. Noon would be even better.
- Keep your bedroom cool and dark. I have blackout blinds myself.
- Stretch (long, slow stretches, not like the pre-exercise work we do at the gym) before bed.
e.g., I stretch my quads (an issue for me) for about 30 sec each using the bed as a prop. - Use a relaxing breathing exercise. I recommend Dr. Andrew Weil’s 4-7-8 technique [video]
- Use a noise machine (pink noise has been proven to be more effective than white noise). I use the Brain.fm app [app store]
- Avoid screens after bedtime. (I’m supposed to say, “No screens 3 hours before bed,” but that’s crazy talk, right?)
Tackling menopausal fat gain may seem like an overwhelming task, but it begins with a single step. By focusing on improving your sleep patterns, you are directly addressing one of the underlying factors that contribute to this issue.
Choose a strategy from the above list that resonates with you, and make it a consistent part of your nightly routine. A small change in your sleep habits can lead to a significant difference in your overall well-being, and might just be the key to unlocking a healthier lifestyle as you navigate this stage of life.
Remember, the goal is not overnight transformation but a steady and sustainable path toward better sleep and, ultimately, a successful management of menopausal fat gain.
Let’s begin this journey together. Let me know which new habit you’re starting with.
