How to improve sleep during menopause and perimenopause
If you are unable to sleep due to hot flashes and night sweats, you need to consider following a pitta pacifying diet and lifestyle plan. This is set out in an earlier post which you can read here.
Other ways to improve sleep include the following:
Reduce stimulating activities in the evening. Create a cut off time for screens and use the time to switch to paper books or for soothing activities such as a bath before bed.
Make a to-do list for the next day to prevent your mind racing about tasks.
Eat a light, easy-to-digest meal for dinner. Avoid eating meat, cheese, potatoes, or salad in the evening. Meat and cheese are heavy and hard to digest and potatoes and raw vegetables also aggravate vata or in the digestive tract.
Eat your dinner by 7 p.m. This gives your body time to fully digest food so that it can use the sleep time to revitalize and repair.
Avoid alcohol in the evening. It can actually lead to poor sleep and trigger hot flashes.
Avoid caffeine, which can also trigger hot flashes and lead to poor sleep.
Apply a little coconut oil to the bottoms of your feet before sleep. This soothes aggravated pitta and vata.
Once a week apply an oil such as coconut oil as a hair treatment and focus on massaging it into the scalp. This is a great way to alleviate dryness but also helps to cool down the head and scalp.
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