March Practitioner Action Plan - Improve Your Sleep With Expert Tips

March Practitioner Action Plan - Improve Your Sleep With Expert Tips

Sonia’s Tips

A healthy sleep routine is one of the most powerful ways to enhance well-being. By focusing on good sleep hygiene, relaxation techniques, and herbal remedies, you can improve sleep quality naturally.

  • Create a calming evening ritual: Take a warm bath, practice gentle breathing exercises, and avoid stimulating activities.
  • Prepare your bedroom for rest: Keep your room tidy, make sure your bed is comfy, set the right temperature, and eliminate unnecessary noise and distractions.
  • Prepare herbal remedies such as chamomile tea to support relaxation before bed, or take a herbal capsule blend when you go to bed.
  • Reduce stress levels through techniques like deep breathing, journaling, or gentle yoga before sleep. If an active mind is keeping you awake then jot some notes down – it works wonders to let your brain relax.
  • Limit exposure to artificial light by dimming lights and avoiding screens before bedtime.
  • Be mindful of what you eat and drink. Reduce late-night sugar and alcohol intake, don’t have your evening meal too late either. opting for magnesium-rich foods instead.

My Takeaways

By making some easy lifestyle changes, incorporating natural remedies and making good choices with foods and drinks, you can enhance your sleep quality and overall well-being. Good sleep is totally achievable with a holistic approach.

Small, consistent changes can make a significant impact on your sleep and health. Sweet dreams!

Guest Practitioner Zoe’s Tips

This month’s featured practitioner has been Zoe Phoenix BA(Hons), Dip.Hyp, NLP Pract, HPD. Zoe is a Mindset Coach, Hypnotherapist and HypnoMenopause® Practitioner on a mission to empower women to transform from a surviving to a thriving mindset.

She’s kindly provided access to her sleep hypnosis track free of charge to the Hello Wellness community, you can listen to it here - Thanks Zoe! 

If you’ve loved Zoe’s tips in her article and webinar, and want to work with her more, check out her website and courses.

For our action plan, Zoe has put together some amazing tips for helping ease one of the most disruptive symptoms of the menopause - insomnia and disturbed sleep. 

Zoe’s Sleep Hygiene Checklist for Menopause

Environment

  • Cool Bedding & Clothing: Use moisture-wicking sheets and breathable pyjamas to stay cool if you experience hot flashes or night sweats.
  • Fans or Air Circulators: Consider using a fan or air conditioner to regulate the room’s temperature, especially during night sweats.
  • Dark Room: Use blackout curtains or an eye mask, as sensitivity to light may increase during menopause.
  • Quiet Space: Minimise noise disturbances, or use earplugs or white noise machines.

Bedtime Routine

  • Consistent Sleep Schedule: Stick to a regular sleep schedule, which helps to counter hormonal fluctuations. Go to bed and wake up at the same time daily, even on weekends.
  • Relaxing Pre-Sleep Routine: Incorporate calming activities like reading, meditation, or deep-breathing exercises to reduce anxiety or stress that menopause may amplify.
  • Avoid Screens: Limit screen time 30-60 minutes before bed to reduce blue light exposure, which can interfere with melatonin production.
  • Light, Balanced Dinner: Have a light meal in the evening, focusing on menopause-friendly foods rich in calcium and magnesium (like leafy greens, almonds, or salmon) to support sleep and bone health.
  • Limit Caffeine, Alcohol & Spicy Foods: Reduce consumption of these as they can worsen hot flashes and disrupt sleep. Avoid at least 6-8 hours before bed.

Daily Habits

  • Exercise Regularly: Engage in low-impact activities like yoga, walking, or swimming, which can help reduce menopause-related mood swings and promote better sleep. Aim for at least 30 minutes of moderate exercise daily, but avoid vigorous activity close to bedtime.
  • Daylight Exposure: Spend time in natural light during the day to help regulate your circadian rhythm.
  • Limit Naps: If you're feeling fatigued, limit naps to 20-30 minutes and avoid napping late in the afternoon.

Mindset

  • Mindfulness & Relaxation: Incorporate relaxation techniques like guided meditation, progressive muscle relaxation, or deep breathing to help calm your mind.
  • Stress Management: Practice stress-relieving activities (journaling, reading, or stretching) to manage anxiety and emotional changes related to menopause.
  • Positive Sleep Associations: Reserve your bed for sleep and intimacy only. Avoid working, watching TV, or other stimulating activities in bed.

Use Supplements or Aids Wisely

  • Melatonin: A natural supplement that can help regulate sleep cycles 
  • Magnesium: Known to promote relaxation and improve sleep quality.
  • Essential oils: Lavender and chamomile can promote relaxation when used in a diffuser or as a pillow spray.

Menopause-Specific Tips

  • Hot Flush Preparation: Keep a glass of water or a cool cloth by the bedside in case of hot flushes during the night.
  • Hormonal Changes Monitoring: Keep a journal to track sleep disturbances, noting whether symptoms are tied to hormonal shifts, which can help your doctor offer targeted solutions.
  • Herbal Supplements: Consider talking to your doctor about menopause-friendly supplements like black cohosh or valerian root to help with sleep (if safe for you).
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