Nine Bedroom Sleep Tricks

Girl-on-bed
A combination of hot summer nights and midlife sweats can nix your sleep routine. And don’t start us on irritable leg syndrome. Here’s how to boost your odds of getting a good night’s sleep.

1

Go for a woolly night’s sleep

Wool bedding may be the answer to your night sweats. Research from bedding brand Woolroom and Leeds University shows that wool bedding is way better at night time temperature regulation than feather/down or polyester. It also reveals that wool bedding can help provide up to 25% more stage four regenerative sleep – the point at which the body is thought to do the most repair and regeneration of cells. Lots of woolly choices at Thewoolroom.com

READ MORE Menopause and sleep, how to make it better.

2

Soak yourself sleepy

The warmth of a bath is a natural relaxant. Add to that the scent of lavender which induces slow-wave sleep and is instrumental in slowing heartbeat and relaxing muscles, and you have the perfect pre-bed combo. Another anecdotal favourite is an Epsom salts bath. In water, the salts break down to both magnesium and sulphate, the theory being that these are absorbed through the skin, promoting relaxed muscles and soothed stiff joints. Epsom Salts, £2.49, Superdrug.com

3

Grab a page-turner

A screen is not your friend when you’re trying to sleep. Say goodnight to all devices for at least 30 minutes before bed time, ideally for an hour or two. Blue light reduces production of melatonin so makes you wired not tired. Instead go analogue and read an old-fashioned favourite paperback instead.

READ MORE What are the 34 symptoms of menopause?

4

Drink something hot

Remember how your grandmother always had a cup of cocoa before bed? She knew what she was doing. Both dairy and soya milk contain the natural sleep inducing tryptophan. L-tryptophan is naturally found in animal and plant proteins and promotes the production of melatonin, our sleep hormone. We also love Pukka’s Night time latte which is vegan, sugar and wheat free and contains sleep inducing herbs, such as chamomile, ashwagandha and lavender to help you drift off. £4.99, Hollandandbarrett.com

5

Eat snooze food

Adrenalin inducing foods such as bacon, cheese, chocolate, potatoes, sauerkraut, sugar and tomatoes are the enemy of sleep. They all contain the amino acid tyramine: Tyramine regulates blood pressure, but too much promotes adrenalin production. Instead, enjoy soothing foods like bananas, turkey, nut butters, oats, tuna and turkey for their snooze-friendly, melatonin-producing effects.

6

Cool things down

Noone wants the whirring of a bedside fan keeping them awake. The Dyson Cool Tower Fan is a pricey £349.99, but its bladeless tech is silent and effective. A good investment for your future nights’ sleep. Find a selection at Dyson.com.

7

Choose a wellbeing scent

The Wellbeing Pod from Neom is an electronic diffuser designed to scent your home in minutes. Fill with water, add your favourite oil from Neom’s 100% natural Essential Oil Blends, press go and let the instant mist do its work. £95 for the Pod from Neomorganics.com

READ MORE HRT, is it safe? Everything you need to know.

8

Try a herbal helper

CBD oil is having a health moment, and it really can help with menopausal sleep. We are big fans of OTO’s Sleep Drops, for deeper, more refreshing sleep. £69 from Otocbd.com.

9

Last but not least…have sex

There’s a reason we traditionally make love in the darkest hours: Nature’s own sleeping pill is delivered from the hormone prolactin which makes us feel naturally relaxed and sleepy. And, it’s free.

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