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Struggling with Sleep After Menopause? How to Improve Sleep Naturally
Welcome to 'Struggling with Sleep After Menopause? How to Improve Sleep Naturally'. If you’ve ever found yourself lying awake at night, tossing and turning, or getting up to watch a bit of television before trying to fall back asleep, you’re not alone.
Maybe you’re doing your best to relax and let your mind wander, trying not to let frustration take over - because you know that won’t help. All you want is a good night’s sleep - not just once, but night after night.
For women going through menopause, sleep challenges can feel never-ending. The good news is there are natural ways to improve your sleep and wake up feeling refreshed and ready for the day ahead.
Understanding Sleep Challenges for Women After Menopause
Sleep issues like trouble falling asleep, staying asleep, or waking up feeling unrested are very common during and after menopause. These problems are often caused by changes in hormones, mood swings, and those annoying night-time hot flashes.
Why Menopause Disrupts Sleep
Menopause can affect your sleep in several ways:
- Reduction in Deep Sleep: Deep sleep is critical for restoring your body and supporting brain functions like memory. However, as we age, the amount of deep sleep we get naturally decreases, leaving us feeling less refreshed.
- Hormonal Changes: Estrogen, a hormone that regulates metabolism, mood, and the sleep-wake cycle, drops significantly during menopause. This hormonal shift can disrupt your ability to fall and stay asleep.
- Hot Flashes and Body Temperature: Falling asleep and staying asleep require your body to cool slightly. Night-time hot flashes, triggered by hormonal changes, can interfere with this process, making it difficult for your body to reach the ideal temperature for sleep.
- Stress and Cortisol Levels: Menopause can increase your body’s sensitivity to stress, leading to higher cortisol levels. Cortisol, often called the "stress hormone," is helpful in small doses, but too much - especially at night - can keep you awake or cause restless sleep. Elevated cortisol levels also make it harder to reach deep, restorative sleep, leaving you feeling tired during the day.
- Frequent Night-time Waking: Menopause can increase the frequency of waking up at night, either from hot flashes, bladder issues, or general discomfort. Even brief awakenings can disrupt your sleep cycle, making it hard to feel well-rested.
- Mood and Anxiety: The hormonal changes during menopause can lead to mood swings, anxiety, or even depression. These emotional shifts can create a racing mind at bedtime, making it harder to relax and fall asleep.
- Sleep Apnea: Menopause increases the risk of sleep apnea due to changes in weight distribution and the loss of muscle tone in the throat. Sleep apnea interrupts breathing during sleep, causing frequent waking and poor-quality rest.
- Restless Legs Syndrome (RLS): Some women experience or worsen symptoms of RLS during menopause, where an uncomfortable sensation in the legs triggers an urge to move, particularly at night, disrupting sleep.
THE HEALTH BENEFITS OF GOOD QUALITY SLEEP FOR MIND AND BODY
QUALITY VS. QUANTITY: WHAT MATTERS MORE AS YOU AGE?
THE SCIENCE OF SLEEP: UNDERSTANDING THE 4 SLEEP CYCLES
DO YOU HAVE A SLEEP DISORDER? HOW TO SPOT THE SIGNS OF INSOMNIA AND SLEEP APNEA
WHY CHOOSE NATURAL SLEEP REMEDIES OVER SLEEP MEDICATIONS?
FOODS AND HABITS THAT CAN HELP (OR HINDER) YOUR SLEEP
HOW TO SLEEP BETTER AFTER MENOPAUSE: PRACTICAL TIPS FOR IMPROVING SLEEP NATURALLY
TAKE CONTROL OF YOUR SLEEP JOURNEY: CREATING YOUR PERSONALISED SLEEP ROUTINE
In a hurry? If you want to skip straight to the practical tips for improving sleep naturally, head to Chapter: How to Sleep Better After Menopause: Practical Tips for Improving Sleep Naturally.
THE HEALTH BENEFITS OF GOOD QUALITY SLEEP
FOR MIND AND BODY
We all need between 7 and 9 hours of sleep each night to support our health and well-being. This need doesn’t change after menopause; it remains just as important for women in their 50s and beyond.
While menopause can bring sleep challenges, such as hot flashes and night sweats, getting the right amount of quality sleep is still crucial for your body and mind.
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Sleep is more than just a nightly routine – it’s a fundamental pillar of good health. When you sleep well, your body and mind enjoy numerous benefits that not only enhance your day-to-day life but also help protect your long-term health and vitality.
Quality Sleep Strengthens Your Immune System
Your immune system relies on quality sleep to stay strong.
Research shows that sleeping less than seven hours a night can make you more susceptible to illnesses like the common cold, while getting less than five hours increases your risk of more serious infections, such as pneumonia.
Sleep also boosts immune factors and makes your body more responsive to signals that fight off invaders.
Better Sleep Boosts Mental Energy and Emotional Well-Being
A good night’s sleep refuels your body and mind, giving you the energy to tackle the day ahead. It also sharpens your concentration, helping you stay focused and productive.
When you don’t sleep enough, you’re more likely to feel sluggish and find it hard to concentrate, which can affect everything from work tasks to daily decision-making.
In addition, sleep helps regulate your emotions.
A well-rested mind is better equipped to handle stress and anxiety, while lack of sleep can heighten feelings of frustration, making everyday challenges feel overwhelming.
Restful Sleep Balances Appetite and Supports Weight Loss
Sleep plays a crucial role in regulating your appetite. When you don’t get enough rest, it can throw off the balance of hunger-related hormones, making unhealthy food choices more tempting.
Sleep deprivation increases ghrelin, the hormone that stimulates hunger, and decreases leptin, the hormone that signals fullness. As a result, you may end up overeating or craving foods that aren't beneficial for your health.
Additionally, poor sleep affects your metabolism, slowing down your body's ability to burn calories effectively. This makes weight management more challenging.
By improving your sleep, you can restore hormonal balance, curb cravings, and help your body work more efficiently toward your weight loss goals.
Sleep Protects Long-Term Health
The effects of sleep extend far beyond the next day. Chronic sleep deprivation has been linked to serious health conditions like dementia, heart disease, and digestive issues.
Over time, insufficient sleep can increase the risk of developing these conditions, affecting your overall longevity and well-being.
Quality Sleep Boosts REM Sleep for Improved Mental Clarity and Creativity
REM (Rapid Eye Movement) sleep is a crucial phase for maintaining mental health, sparking creativity, and keeping your emotions balanced.
During REM sleep, your brain processes emotions, works through stress, and improves mental clarity. It also fuels creativity, helping you think more clearly, solve problems with ease, and come up with fresh ideas.
To experience these benefits, you need enough sleep to reach the REM phase. The more rest you get, the more your brain has the chance to recharge and unlock its full potential.
Deep Sleep Helps Balance Your Hormones Naturally
As evening approaches, your body releases melatonin, signalling it's time to wind down and prepare for sleep.
Melatonin helps you fall asleep faster and enhances sleep quality by promoting deeper stages of rest, which are crucial for energy restoration, healing, and mental clarity.
It also balances other hormones, including cortisol (stress) and leptin and ghrelin (appetite), supporting mood, immunity, and weight management.
Anti-Aging Properties of Melatonin
Melatonin’s antioxidant effects reduce oxidative stress, which can accelerate ageing. By improving sleep, it helps repair cells, slow the ageing process, and promote healthier skin and overall vitality.
In short, melatonin not only helps you sleep but also supports hormonal balance, emotional well-being, and skin health.
QUALITY VS. QUANTITY:
WHAT MATTERS MORE AS YOU AGE?
As you grow older, your sleep patterns naturally change. You may find yourself sleeping fewer hours or waking up more often during the night. While this is a normal part of ageing, it raises an important question: Does sleep quality matter more than sleep quantity?
The short answer is yes. Good quality sleep – where your body cycles smoothly through the different sleep stages – is essential for reaping the mental and physical benefits of rest. Simply lying in bed for 8 hours without achieving deep, restorative sleep won’t help you feel refreshed.
Does Sleep Naturally Decrease with Age?
Yes, it does, and one of the key reasons for this is changes in your internal clock, also known as your circadian rhythm.
Your circadian rhythm is the natural process that regulates your sleep-wake cycle, repeating roughly every 24 hours. As you age, this rhythm can become less synchronized with your environment, leading to changes in your sleep patterns.
These changes can make it harder to fall asleep at the right time or stay asleep through the night. This shift is a common reason why older adults often experience difficulty sleeping.
Additionally, as you age, your body produces less melatonin, the hormone that helps regulate sleep. This natural decline in melatonin production can lead to lighter, more fragmented sleep.
You may also notice that your chronotype - the term used to describe whether you’re naturally an early bird or a night owl - can shift as you get older.
This means you might start feeling sleepy earlier in the evening or, conversely, struggle to stay asleep through the night.
Understanding your chronotype can help you optimize your sleep. Everyone has different sleep preferences based on their circadian rhythms, and knowing yours can be a game-changer when it comes to improving your sleep habits.
Watch this video to learn more about chronotypes and how they affect your sleep.
Find Out Your Chronotype with the MEQ Questionnaire
To better understand your chronotype, you can take the Morningness-Eveningness Questionnaire (MEQ), a tool that helps identify whether you are a morning person, evening person, or somewhere in between. By knowing your chronotype, you can adjust your daily schedule and sleep routine to align with your body’s natural rhythms, leading to improved sleep and overall well-being.
Sleeping fewer hours isn’t necessarily bad, as long as your sleep quality remains high. However, if you’re waking up multiple times a night, feeling groggy during the day, or relying on naps to get through, it’s worth addressing. Poor-quality sleep can impact your mood, energy levels, and even long-term health.
Key Takeaway: Prioritize Quality Over Quantity
To truly feel rested and energized, focus on creating a sleep routine that promotes deep, restorative rest. While aiming for the recommended 7–9 hours of sleep is important, quality sleep should be your top priority.
Broken or interrupted sleep can have a greater negative impact than simply getting fewer hours. By practising good sleep hygiene and establishing a consistent routine, you set yourself up for better, more rejuvenating nights - and brighter, more vibrant days ahead.
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THE SCIENCE OF SLEEP: UNDERSTANDING THE 4 SLEEP CYCLES
Sleep is more than just resting; it happens in cycles, with each cycle lasting about 90 minutes. These cycles repeat 4 - 6 times during the night. As you sleep, your body goes through different stages, each one helping with different parts of your health.
Melatonin, as mentioned earlier, is a hormone your brain produces in response to darkness. It plays a key role in starting the sleep process by signalling to your body that it’s time to wind down, making you feel sleepy and ready for restful sleep.
The Four Sleep Stages: REM and Non-REM Sleep
Sleep is divided into two main types: Non-REM (NREM) and REM (Rapid Eye Movement) sleep.
Stage 1: Light Sleep (1–7 minutes)
This is the first step in falling asleep. Your body starts to relax, your heart rate slows down, and you breathe more steadily. It's easy to wake up in this stage because it’s the lightest sleep.
Stage 2: Deeper Light Sleep (10–25 minutes)
This is the first stage of Non-REM (NREM) sleep. Your body temperature drops and brain activity slows, with occasional bursts of activity. You spend the most time in this stage throughout the night.
Stage 3: Deep Sleep (20–40 minutes)
This is the restorative part of Non-REM sleep, when your body really restores itself. It helps repair muscles, boost your immune system, and improve your memory. It’s hard to wake up from this stage, and if you do, you might feel groggy.
Stage 4: REM Sleep (10–60 minutes)
REM (Rapid Eye Movement) sleep is when your brain becomes more active, and vivid dreams happen. Your muscles are temporarily paralyzed to keep you from acting out your dreams. REM sleep helps with emotional processing and helps your brain store memories.
In the early part of the night, you spend more time in deep sleep (Stage 3), which is important for physical restoration. As the night goes on, REM sleep periods get longer, and deep sleep periods get shorter. This balance helps your body and mind restore and rejuvenate while you sleep.
DO YOU HAVE A SLEEP DISORDER?
HOW TO SPOT THE SIGNS OF INSOMNIA AND SLEEP APNEA
If you wake up feeling tired, even after a full night's sleep, it might be a sign that something more than just poor sleep habits is at play.
Certain sleep disorders can make it difficult to get the quality rest your body needs, no matter how many tips you try. It’s important to recognize the signs of these conditions and address them with your healthcare provider. Here are some common sleep disorders and their symptoms:
Insomnia
Trouble falling asleep or staying asleep. You may lie awake for hours or wake up frequently during the night.
Sleep Apnea
Loud snoring followed by pauses in breathing, often with choking or gasping sounds. This disrupts your sleep cycle and can lead to fatigue during the day.
Narcolepsy
Sudden, uncontrollable sleep attacks during the day, making it hard to stay awake.
Restless Leg Syndrome
A strong urge to move your legs, especially when resting, which disrupts your ability to fall asleep.
Hypersomnia
Excessive daytime sleepiness, even after a full night of rest.
Heavy Snoring
This can be a sign of sleep apnea or other breathing issues that disturb your sleep quality.
If you suspect you have any of these conditions, it's essential to see a doctor. Sleep disorders are not something you can fix with lifestyle changes alone, and they can interfere with your efforts to improve your sleep naturally.
WHY CHOOSE NATURAL SLEEP REMEDIES
OVER SLEEP MEDICATIONS?
In today’s world, we’re constantly surrounded by gadgets promising to track and improve our sleep, from Whoop, sleeping headbands and Fitbit to the Oura Ring.
These devices can offer insights, but they often require constant wear to produce meaningful data. And let’s be honest - how many of us are willing to wear a sleep headband every night after a long, tiring day? Eventually, the novelty fades, and what was once a helpful tool becomes a nightly hassle.
Consider this: constantly monitoring your sleep might actually make things worse.
If you’re noticing poor sleep patterns, it’s easy to become anxious and fixate on the numbers, which only adds more stress - and stress is the last thing you need when you’re trying to get some rest. This cycle of worry can end up robbing you of the deep, restorative sleep you’re striving for.
There’s also the temptation to rely on sleep medications or supplements, such as melatonin. While sleep medications often come with side effects, melatonin supplements may help you fall asleep a little quicker.
However, they don’t address the root cause of your restlessness and can create a dependency on supplements. In fact, overusing melatonin can reduce your body’s natural production of the hormone, making it harder to sleep in the long run.
The solution isn't found in a pill or gadget but in something far more natural. In the chapters to come, we’ll explore how the foods you eat and the lifestyle choices you make can significantly impact your sleep quality.
You’ll learn about the habits that may be keeping you awake at night, followed by practical advice to finally help you sleep better - without needing to depend on medications or devices. It’s time to take control of your sleep and discover how small, natural changes can make a world of difference.
FOODS AND HABITS THAT CAN HELP (OR HINDER) YOUR SLEEP
What you eat and drink plays a huge role in the quality of your sleep. Some choices can support a peaceful night, while others might leave you tossing and turning. Let's take a closer look at the foods and habits that can either help or hinder your sleep.
Foods and Habits to Avoid Before Bedtime:
- Heavy Meals: Eating large, rich meals too close to bedtime can leave you feeling too full and uncomfortable. This can lead to indigestion and disturb your sleep. Try to finish eating at least 2-3 hours before going to bed to give your body time to digest.
- Too Much Liquid: Drinking too much before bed can result in multiple trips to the bathroom during the night. Aim to cut back on liquids an hour before bedtime to avoid waking up to go to the toilet.
- Caffeine, found in coffee, tea, chocolate, and some medications, is a stimulant that blocks adenosine, a chemical in your body that helps you feel sleepy. This makes it harder to wind down at night. Caffeine can stay in your system for hours, so even if you're switching from coffee to tea, you still need to be cautious.
Regular tea typically contains about 30–50 mg of caffeine per cup, depending on the type, while green tea also has caffeine that can interfere with your sleep. Even decaffeinated tea contains small amounts of caffeine, usually around 2–5 mg per cup. To minimize sleep disruptions, try to keep your caffeine intake to the morning and avoid it in the afternoon or evening. - Alcohol: While alcohol may help you fall asleep initially, it disrupts your sleep cycles and prevents you from reaching the deeper stages of sleep. This leaves you feeling groggy and restless the next day. Less alcohol might help you sleep better by reducing its sedative effects and allowing your body to go through its natural sleep cycles.
- Nicotine: Smoking or using nicotine products before bed can make it harder for you to fall asleep and stay asleep. Nicotine is a stimulant that interferes with your ability to relax, disrupting your sleep and causing lighter, less restful rest.
Foods That Support Better Sleep:
Turkey, Nuts, and Seeds: These foods are rich in tryptophan, a natural substance that helps your body produce the sleep hormone melatonin, making it easier to fall asleep.
Leafy Greens, Bananas, and Almonds: These magnesium-rich foods help relax your muscles and calm your nerves, leading to deeper, more restful sleep.
Chamomile and Lavender: These soothing herbs can be enjoyed as teas or used as essential oils to help you unwind before bed, reducing stress and promoting better sleep.
HOW TO SLEEP BETTER AFTER MENOPAUSE:
PRACTICAL TIPS FOR IMPROVING SLEEP NATURALLY
If you're struggling to get a good night's sleep, the good news is that there are many natural ways to improve your sleep without relying on pills.
One key factor is training your brain to associate healthy habits with sleep, creating a routine that signals it’s time to rest.
For example, if you rely on melatonin supplements too often, you may train your brain to produce less melatonin naturally. Similarly, if you stay in bed for long periods when you can't sleep, your brain may come to accept this as normal.
It’s important to develop habits that promote the body’s natural sleep cycle and create the best environment for restful sleep.
The tips below will help you train your brain and body for better sleep, encouraging natural melatonin production and setting you up for deeper, more refreshing rest.
1. Create a Consistent Sleep Routine
Your body thrives on consistency. Going to bed and waking up at the same time every day - yes, even on weekends - helps regulate your sleep-wake cycle.
This consistency supports better, deeper sleep, and by synchronising with your circadian rhythm, your body will naturally know when it’s time to sleep and when it’s time to wake up.
If you’ve had a few restless nights, simply adding 15 extra minutes to your sleep routine can make a huge difference. Whether it’s turning in a little earlier or waking up slightly later, these minor adjustments help your brain associate these actions with sleep, reinforcing your body’s natural rhythm for more restful nights.
2. Set the Right Environment for Sleep
A cooler, darker room is ideal for sleep. Your body needs to lower its temperature to fall asleep, so keep your bedroom temperature cool.
However, ensure your feet stay warm, as this can help with sleep regulation. Using blackout curtains or an eye mask can help block out light and trigger the production of melatonin, the sleep hormone.
3. Turn Off Gadgets and Dim the Lights
Avoid screens at least an hour before bed. The blue light emitted from phones, computers, and televisions can suppress melatonin production, making it harder for you to fall asleep. Dimming the lights an hour before bed can signal to your body that it’s time to wind down.
4. Keep Active During the Day
Physical activity during the day promotes better sleep at night. Whether it’s a walk, yoga, or any form of exercise, being physically active helps you sleep more soundly.
However, avoid vigorous exercise too close to bedtime, as it can energize your body and make it difficult to unwind. If evening exercise is your only option, take a warm shower afterwards to relax your muscles.
5. Mindfulness and Relaxation Techniques
To quiet your mind, try relaxation techniques like deep breathing, a mindfulness exercise specifically designed to improve sleep, or a body scan once you're in bed
Focusing on your breath or mentally walking through a calming scenario can distract you from worries and reduce anxiety, helping you drift off to sleep faster.
6. Avoid Caffeine and Alcohol Before Bed
Caffeine is a stimulant that can keep you awake, while alcohol may initially make you feel drowsy, it actually disrupts your sleep cycles, particularly REM sleep, leaving you feeling groggy and unrested.
7. Avoid Heavy Meals or Snacking Before Bed
Eating large meals close to bedtime can lead to discomfort and indigestion, making it harder for you to fall asleep. Additionally, foods like sugar and spicy dishes can increase your body temperature, which disrupts your ability to cool down for sleep.
Try to have your last meal 3 hours before bed and avoid snacking late into the evening.
8. Use Evening Primrose Oil for Menopause-Related Sleep Disruptions
While not a direct sleep aid, evening primrose oil can help alleviate menopause-related symptoms like hot flashes and night sweats, which often disrupt sleep. By reducing these disturbances, it may contribute to more restful, uninterrupted sleep.
9. Be Mindful of Napping
While naps can be rejuvenating, avoid napping too close to bedtime, as it can interfere with your ability to fall asleep at night. If you must nap, limit it to 20 - 30 minutes earlier in the day.
10. Create a Pre-Bedtime Wind-Down Routine
Establish a calming pre-bedtime routine to signal to your body that it’s time to sleep. This could include putting on your pyjamas, brushing your teeth, and dimming the lights an hour before bed. A consistent bedtime routine can help prepare your body to release melatonin, making it easier to drift off.
11. Don’t Lie Awake in Bed
If you can’t fall asleep after 20–25 minutes, don’t lie in bed trying to force it.
It's generally recommended not to stay in bed for too long if you can't fall asleep, as it can create a negative association between the bed and frustration, making it harder to relax in the future.
Instead, get out of bed, avoid screens, and do something relaxing, like stretching, reading, or listening to calming music, until you feel sleepy again.
12. Try Relaxing Herbs (Cautiously)
While herbs like chamomile and valerian root are known for their calming properties, it’s important to remember that not all supplements work the same for everyone.
These natural remedies may support relaxation, but if you’re looking for real changes, focus on lifestyle changes first. Always consult with a healthcare provider before introducing new herbs into your routine.
13. Consider Earplugs and Eye Masks
If your partner’s snoring or outside noise is keeping you awake, earplugs can help block out sound. Similarly, an eye mask can help create a completely dark environment, which encourages melatonin production and supports deeper sleep.
14. Stick to 7–9 Hours of Sleep
Aim for 7–9 hours of sleep per night, as research shows that adequate sleep is essential for overall health. However, it's important to note that "7 hours of sleep" doesn't mean simply spending 7 hours in bed.
Your body typically takes some time to fall asleep after you lie down, usually around 10 - 20 minutes, depending on the individual. This time is not counted as part of your 7 - 9 hours of sleep.
Also, remember that your sleep needs may vary based on your chronotype - whether you're a morning person, a night owl, or somewhere in between. Pay attention to your body's natural rhythms and adjust your bedtime routine accordingly to ensure you’re getting quality sleep at the right times for you.
15. Boost Your Sleep with Happiness Hormones
To sleep better, tap into your body’s natural happiness hormones - serotonin and oxytocin.
- Serotonin plays a key role in producing melatonin, the hormone that helps you fall asleep. You can boost serotonin naturally by getting sunlight during the day, engaging in regular exercise, or enjoying activities that make you feel good, like listening to music or even just laughing.
- Oxytocin, often called the "love hormone," is released during moments of connection and affection. It’s triggered by simple acts like hugging, kissing, or even spending quality time with loved ones. Physical touch, making love, or sharing a heartfelt conversation can reduce stress and help calm your mind, making it easier to relax and sleep.
16. If Thinking About Tomorrow Keeps You Awake – Write a To-Do List Before Bed
If you find yourself thinking about tasks for the next day, try writing a quick to-do list before you go to bed.
This can help clear your mind, so you’re not lying awake worrying about things you might forget. Writing it down gives you a sense of closure and allows your brain to relax, making it easier to fall asleep. Keep the list simple and focused on key tasks, so it doesn’t add extra stress.
TAKE CONTROL OF YOUR SLEEP JOURNEY:
CREATING YOUR PERSONALISED SLEEP ROUTINE
It’s nearly bedtime, and I’m ready to settle in for the night.
After a warm shower, brushing my teeth, and slipping into my cosy pyjamas, I take a moment to unwind. I make myself a cup of chamomile tea, knowing it will help calm my mind before bed. I dim the lights around the house, creating a soft, peaceful atmosphere.
I’ve learned that preparing for bed is just as important as getting enough sleep, so I set aside all my gadgets - my phone goes on dark mode and out of reach. I sit down with a good book or simply stretch for a few minutes to relax my muscles. The gentle stretch helps ease any tension from the day.
I make sure to keep my sleep routine consistent, going to bed and waking up at the same time each day, even on weekends. If I’ve had a few rough nights, I know adding just 15 extra minutes to my sleep schedule can make a world of difference. Whether I get up a little later or go to bed a bit earlier, those small adjustments really help.
When I follow this simple but effective bedtime routine, I wake up feeling rested, and ready to face the day with energy. It’s all about taking small, intentional steps to support better sleep and, ultimately, better well-being.
To wrap up, creating a bedtime routine helps your body and brain know exactly what to expect, signalling that it’s time to wind down. By taking small, consistent steps - like dimming the lights, practising relaxation techniques, and sticking to a regular sleep schedule - you’re building positive habits that naturally encourage better sleep.
Remember, it’s not about making huge changes all at once, but rather making simple adjustments that work for you. Stick with it, and before long, you’ll notice the difference in how well you sleep and how refreshed you feel each morning.
Your sleep journey is yours to control, and every small step you take helps create a routine that works for you.
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Birgit is a compassionate guide specialising in supporting senior women through life's transitions. Alongside her dedication to this cause, she finds joy in teaching piano, nurturing her garden, cherishing family moments, and enjoying walks. These activities fuel her creativity and bring depth and richness to her life.
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