Ok, I like my sleep. Always have. Up until my 30’s, I needed 10 hours a night minimum. Which used to really annoy my roommates. Then, with time, it dropped to 8 hours which I got regularly and without a whole lot of issue. Until, I hit perimenopause sometime last year and the night sweats started.
First of all, hats off to all of you who have kids. I don’t know how you dealt with sleep deprivation the first time because it’s seriously killing me. This past Saturday, I actually had to cancel my plans because I was scared to get behind the wheel of a car. And rightly so. According to the National Highway Traffic Safety Administration (NHTSA), drowsy driving results in 100,000 crashes, 71,000 injuries and 1,550 fatalities every year. And that’s only the beginning. A lack of proper zzz’s is associated with a loss in memory and cognitive function, an increase in occupational injury, stress and decreased performance. I can’t tell you how many times in the past year that I’ve found myself standing in front of my file cabinet, which is maybe a 8 second trip from my computer, with absolutely no idea of why I am there. None. Zip. Zilch. Zero. It’s very unnerving.
And even when I do actually get enough hours of sleep, it’s just doesn’t feel the same. Turns out, it’s not. Because, like 75-85% of other menopausal women, I suffer from hot flashes. Mine are confined to night time, but since each one lasts about 3 minutes, it makes my sleep less efficient. The hot flash wakes me up just enough to make me realize that I have to pee. And then when I get back into bed, 9 times out of 10, my brain starts racing like a gerbil on a wheel. And at that point, the land of nod becomes nothing but a distant memory.
I know that a lot of you probably take Ambien on a regular basis, and though I’m not against it for a night or two, I have personally found that any long term use of the drug is addictive. I took it every night for 10 days when my Dad was dying and when I got home, it took over a month for my sleep to return to normal. My friend Lisa has been struggling for a year to get over her Ambien addiction. It’s scary stuff. So, since that’s not an option for me, I have become somewhat of an expert on natural sleep aids. Here are a few of my favorites:
Calms Forte
Widely available at places like Whole Foods and the Vitamin Shop, Calms Forte is a homeopathic sleep aid made by Hyland that helps alleviate anxiety. So, it’s a perfect way to jump off the gerbil wheel. Furthermore, you can take as many as you want without it becoming addictive and even if you pop a couple only a few hours before getting up, you won’t feel groggy the next day. I love this stuff.
Natural Calm
Made by Natural Vitality, this Magnesium supplement is perfect when you’re having trouble actually falling asleep. You just mix the powder with water and drink it down right before bed. It relaxes your muscles (so also great if you’re feeling stiff), helping you nod off with ease.
4-7-8 Relaxing Breath Exercise
This simple exercise is good anytime that you are feeling stressed out. Simply breath in through your nose, mouth closed, for a count of 4. Hold the breath for a count of 7. And then exhale through an open mouth making a whooshing noise for a count of 8. Repeat the whole cycle 4 times. It’s like a natural tranquilizer.
Organic Honey & Himalayan Sea Salt
My friend Alex sent me this one. I haven’t actually tried it yet, but it sounds so yummy that I had to include it. Mix 5 teaspoons of organic honey with 1 teaspoon of sea salt. Store in a jar. Before bed, put a dollop of the mixture under your tongue and allow it to dissolve. Something about the combination of elements in these two foods will help you fall asleep.
Thync
As far as I can tell, the Thync is kind of like an at home bio-feedback machine. It’s basically a plastic triangle that you attach, using disposable strips, to your right temple. Then, you pick either a Calm or an Energy “vibe” off the app on your phone and sit back for 15-20 minutes while electrical currents lightly zap the side of your head. So far, I’ve only tried the Calm, but when I did, I slept like the dead.
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