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Menopause symptoms and how to talk to your GP | Liz Earle Wellbeing

Healthy bed-time habits

• Remember bed is only for sleep (and sex)
• If you are not asleep within 15 minutes, get up and go to another room such as the living room, until you feel sleepy again. Repeat as much as needed.
• Plan ahead which room you will go to and what you will do there if you don’t drop off within 15 minutes e.g. ‘I will go to the living room and read my book or knit until I am drowsy again’
• Prepare the room you will go into if you don’t drop off e.g. leave a lamp on and have things ready to do, should you need to get out of bed
• No daytime napping!
• Stick to your bedtime routine each evening
• Remember your habits for good sleep as part of your bedtime routine, such as the lighting
• Keep your feet warm!
• Get the temperature right, 18ºC is perfect.
• Avoid exposure to blue and white lighting, and aim for red spectrum light.
• Make any changes you need to make to your sleeping environment such as bedding, mattress, ear plugs, etc.

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