Perimenopause can bring its fair share of sleep disruptions—hot flashes, night sweats, and racing thoughts are just the beginning. But with a combination of thoughtful changes and smarter strategies, restful nights are within reach. From food choices and innovative sleep methods to practical tips, here’s how to tackle perimenopause sleep challenges head-on.
Eat Foods That Promote Better Sleep and Reduce Hot Flashes
What you eat matters, especially when it comes to sleep and managing those pesky hot flashes. Incorporate these smart choices into your meals:
- Tryptophan + Complex Carbs: Foods like turkey, chicken, eggs, and nuts, paired with complex carbs, can boost serotonin levels. Think whole wheat toast with turkey or a cozy bowl of oatmeal topped with nuts and seeds.
- Phytoestrogen Powerhouses: Soy, flaxseeds, and lentils mimic estrogen’s effects and may help reduce hot flashes and night sweats. Add tofu, edamame, ground flaxseeds, or lentil soup to your weekly rotation.
- Vitamin E + Omega-3s: Nuts, seeds, and fatty fish like salmon can decrease hot flash severity. Snack on walnuts, sprinkle chia or flaxseeds on yogurt, and aim for two servings of fatty fish per week.
Smart food choices not only ease symptoms but can also set the stage for the quality sleep you need.
Try the Scandinavian Sleep Method for Undisturbed Nights
Sharing a bed doesn’t have to mean sharing sleep problems. The Scandinavian sleep method—where each partner uses their own duvet—has gained popularity for its ability to eliminate nightly blanket battles and temperature disagreements.
Here’s why it works:
- No More Blanket Tug-of-War: Each partner gets their own duvet, eliminating disturbances caused by blanket-stealing.
- Customized Comfort: Choose different materials or weights to suit personal preferences, like lightweight linen for one and cozy flannel for the other.
- Cooler, Better Rest: Sleeping undisturbed with personalized bedding supports better temperature regulation and deeper sleep.
For a stylish and practical setup, ditch the top sheet, mix and match bold duvet patterns, and enjoy a cozy, tailored sleep experience.
Five Smarter Strategies for Better Sleep
Perimenopause demands a multifaceted approach to sleep. Combine these proven practices with lifestyle adjustments for maximum results:
- Stick to a Sleep Schedule
Consistency is everything. Wake up and go to bed at the same time every day, even on weekends, to support your body’s natural rhythms.
- Prioritize Your Sleep Environment
Keep your bedroom cool, dark, and quiet. Add a fan or cooling mattress topper if hot flashes are an issue. Use blackout curtains and white noise for extra comfort.
- Adopt a Relaxing Wind-Down Routine
Signal to your body that it’s time to unwind. A warm bath, reading a book, or practicing deep breathing can calm your mind and prepare you for rest.
- Mind Your Diet and Exercise
Avoid caffeine, alcohol, and large meals close to bedtime. Incorporate regular exercise into your routine, but keep it earlier in the day to avoid overstimulation at night.
- Take The Baseline and Consider Supplements
The Baseline, with its blend of adaptogens like ashwagandha and hormone-supporting nutrients like magnesium and B-6, helps calm cortisol, regulate serotonin, and promote restorative sleep.
Small Changes, Big Results
Restful sleep during perimenopause is achievable with smarter strategies and intentional choices. By combining smart eating, innovative sleep strategies like the Scandinavian method, and incorporating supplements like The Baseline, you can wake up feeling rested, restored, and ready to tackle whatever comes your way.
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