My Sleep Secret Revealed!
Do you wake up at 3am and struggle to fall back to sleep? I do!
My Friends.... All I can say is that I wish my make-up looked as good as this sleeping beauty's! But this post is less about make-up and more about sleep. There is a lot of great advice for those who have difficulty falling asleep. But what about those of us who wake up at 3am for the day? This is Part 1 of a 2-part series on sleep where we begin with a strategy that works wonders for my own 3am wake-up call! -Carla
Sleep is critical for recovery from our day, our workouts, and life, in general, and is a HUGE issue so for so many, particularly mid-life women.
Some great advice on the basics of good sleep hygiene is readily available in the information abyss:
Keep your bedroom cool and dark
Have your last meal at least 2 hours before bedtime
Turn off the tech (screen time/TV) at least an hour before bedtime
Create a bedtime routine
Avoid stimulants after noontime
Relaxation techniques and meditation can be helpful
Avoid strenuous exercise before bedtime.
But what if you are like me and have no trouble falling asleep (sometimes with tech in-hand!) but it’s that 3am ill-defined aura that heralds the impending hot flash that wakes me like a bullhorn which then triggers a run of the day’s To-Do list, replaying a disturbing scene from Game of Thrones and about 50 other random thoughts about nothing special… AND that incredibly annoying song that I just can’t get out of my head.
But I found a strategy that beats this more than 90% of the time and, for me, was a game-changer! Check out this clip from my upcoming course, Menopause Health and Fitness Specialist Course set to launch through the MedFit Education Foundation in January 2023 for a quick primer on getting better sleep and my personal strategy to beat that 3am wake-up call.
Note: My course will be replacing the current Menopause Fitness Specialist Course.
So, the take-home message for this strategy is that you need to divert the mind to things other than the spiraling thoughts. So when the thoughts start, I will try any or all of these things to divert my mind away from them:
Play a song that I like in my head and focus on the song and away from the thoughts
Meditation and breathwork (I love the Calm app)
Think of 5 things in your present moment that make you happy and why (ex - I love my pillow because…)