The halcyon days of my simply getting into bed, plonking my head on the pillow and falling asleep without incident felt like a distant memory. Insomnia in perimenopause crept up on me – and made me utterly miserable.

It started with moderate tossing and turning. Then the itchy skin started. And geyser-like boob sweats. I was overheating so much that even sleeping naked on top of the duvet with the fan on and windows open wasn’t helping.

Before long, I was waking up at 3am every morning with humid knockers, feral hair, and anxiety. My brain chose that hour to relive teenage embarrassments, stuff I had to do for work, assorted family dramas, friendships that needed work, WhatsApp messages I’d forgotten to reply to…

Honestly, enough already!

So, I tried out a few solutions for a better night’s sleep, especially as the warm nights weren’t helping with my general overheating. Yay climate change. Rather than reaching for the sleeping tablets, I sought out drug-free options, with varying degrees of success.

Let’s start with pillows

Martian Dreams Hybrid Bamboo Pillow (£44.99)

Being way too warm has been my biggest obstacle to getting a decent night’s sleep, so what better place to start than with a cooling pillow? The excellently named Martian Dreams Hybrid Bamboo Pillow was a hit from the first night.

I was delighted to ditch my lumpy old pillow and put my head down on this firm but forgiving alternative. As well as genuinely feeling temperate against my fiery face all night, the memory foam is really supportive and I haven’t woken up with a cricked neck since making the pillow switch.

M-Club Restful Nights Pillow Spray (£7.50)

Moving more toward products specifically designed for the menopause, I followed my nose to M-Club Restful Nights Pillow Spray. Scented with lavender and chamomile, I’ve taken to drenching my pillow with it every night and now I don’t like to go to sleep without it. The combination of the spray’s scent and the cooling pillow has worked wonders.

The only drawback is the essential oils mean I have to wash my hair more than usual, lest I start looking like unctuous Aidan from And Just Like That. I’m not digging his return to Carrie Bradshaw’s life. But I digress…

Cooling serum

With my head feeling much cooler, it was time to see what I could do about everything from the neck down. A company called Lansinoh was recommended to me. When I checked them out online, I was unsure whether this was appropriate, as it appeared to be a festival of products for pregnant women and new mothers. As someone who has well and truly missed the baby boat, I was sceptical.

But it turns out there are products that work just as well on overheating, perimenopausal women as they do on those at the other end of their reproductive life. The Cooling Serum, which I slathered liberally on my decolletage, arms and thighs before bed, felt lovely and helped me fall asleep quickly. It’s not just for baby bumps. For an extra frisson of chilliness, I blasted myself with the fan after application.

A range of scented concepts…

I then veered into aromatherapy territory. It’s something I’ve never been particularly convinced by, but Lansinoh’s Calming Bedtime Butter was like going to sleep in a lovely, fragrant hug. Scented with lavender and chamomile, it’s a super-rich shea butter-based concoction that lulled me to sleep, alleviated the itchy skin. And left me with incredibly soft arms and legs.

M-Club Restful Nights Pulse Point Roller Oil (£7.50)

M-Club’s Restful Nights Pulse Point Roller Oil made me think of something you’d put on the wheels of your skates before a roller derby. This one didn’t seem to have much impact on my sleep, but it is a nice thing to roll on your wrists when you’re feeling a bit stressed, so that one is going to live on my desk rather than in my bedroom.

M-Club Restful Nights Oral Spray (£15)

Similarly, I wasn’t convinced by M-Club’s Restful Sleep Oral Supplement Spray. It’s allegedly peppermint-flavoured, but I just found it gave me weird morning breath. It was akin to when the price of Listerine inflates to £5, so you buy the supermarket’s own brand for £1.20 instead – and regret it pretty quickly.

Let’s look at patches

Menopeace Balancing Topical Patches (£14.69)

Moving swiftly on, I decided to add further patches to my life. Despite my ravaged sleep patterns, I’ve been enjoying the benefits of HRT patches, such as no more excruciatingly sore boobs and a significant reduction in wild mood swings. Menopeace Balancing Topical Patches come with the warning that its claim to “help balance and comfort menopausal symptoms … have not been evaluated by the FDA”. Pah! Surely I’ve ingested far worse things in my time, I thought, and put myself to bed with an eight-hour patch.

It would seem that patches infused with black cohosh (isn’t that a banned weapon?), gotu kola (isn’t that one of those Coke alternatives you find on holiday?), damiana, valerian, skull cap (I’m sure I saw them open for Iron Maiden back in the day…) and oatseed do indeed help with a good night’s sleep.

The patches don’t entirely eliminate the 3am wakey-wakeys. But I wasn’t waking up and obsessing about the time my oboe reed broke right before a performance assessment in 1991. Or wondering if I should just call that person to ask why they unfriended me on Facebook. Instead, it was more of a quick glance at the time, a “Fucksake, I don’t need to be up for hours!” and a swift return to the land of nod.

But the wildest result of my great sleep experiment…

Femallay Sage Woman Tea (£11.02)

…came as a mug of herbal tea. Femally Sage Womanis a loose-leaf tea and naturally, I don’t have a teapot. So, I infused two generous teaspoons of the stuff in a mug. It was the first cup of tea I’ve ever drunk that required a toothpick at the end. My husband asked me if this brew would just cause me to go to the loo all night.

It turned out that I didn’t need to worry about wearing out the carpet between the bedroom and the bathroom. I slept like the dead. Right through the night. For about 10 hours. Around 8:30am, my eyelids creaked open like forgotten loft hatches. I wandered downstairs in a daze and have no memory of mainlining my usual morning vat of Earl Grey. My husband seemed concerned for me.

I was concerned for me. Around 9:30am, we ventured out for a walk and a coffee. It was a genuine effort to do a walk I do most days without even thinking about it. When we made it to one of our usual cafes, I had a strong coffee, which helped a bit. But for the rest of the day, I was slow off the mark. Which was a bummer, as I had a lot to do.

It was nice to have a solid block of uninterrupted sleep without boob sweats, anxiety or itchy skin, but I think I’ll save the tea for the next time I either fancy a serious weekend lie-in or I’m jetlagged and need to force myself to sleep my way back to local time.

I have no idea whether it was the red raspberry leaf, sage, lemon balm, verbena, vitex berries (what berries?!), spearmint, lemon peel or liquoriceroot that sent me into a stratospheric sleep.

So now I am armed with an anti-insomnia arsenal

I have soothing, calming, fragrant patches and potions – and a truly excellent pillow – that whilst not completely eliminating the sleep issues, have certainly made me stop dreading bedtime. And I have tea that will knock me into the Land of Nod whenever I really need it. Most of all, sleeping better has improved my mood, productivity, and anxiety, all without resorting to drugs.

That’s definitely a result.

Georgia Lewis

In a career that has spanned Australia, the Middle East and the UK, Georgia has written about all sorts of things, including sex, cars, food, oil and gas, insurance, fashion, travel, workplace safety, health, religious affairs, glass and glazing… When she’s not writing words for fun and profit, she can usually be found with a glass of something French and red in her hand.

The post Tried and tested: Remedies for insomnia in perimenopause appeared first on Silver Magazine.

With more unconventional methods like putting your pyjamas in the freezer, or having a nightcap being suggested, it’s no wonder people are confused about how to get a good night’s sleep.

We spoke to Silentnight sleep expert Hannah Shore, who has combed through hundreds of hacks – some useful, some destined to defy dreamy nights of slumber – to separate the good from the bonkers.

Pyjamas in the freezer

With more heatwaves forecast over summer (hurry up please!), now is a good time to put this bogus sleep hack to bed. Wearing pyjamas straight from the freezer can have the opposite of its desired effect.

The feeling of the cold material against your warm skin can put your body into shock and may therefore increase your body temperature, making it more difficult to sleep. Also, the pyjamas will retain moisture from the freezer, meaning you’re going to bed in soggy PJs. Yuck!

Music and TV in bed will definitely help me get to sleep

Lots of us fall asleep with sounds and images in the background, and while this can be a useful technique, it’s important to be mindful of exactly what you’re watching or hearing. Avoid any music that has a high tempo, or TV shows/movies that are too action-packed. The beat/pace of the content can have an impact on your heart rate and cause it to speed up. This stimulates your body and increases the time it takes for you to fall asleep. Ultimately, when it comes to sounds, it’s all about finding what works for you. But it probably shouldn’t be listening to Metallica, or watching Die Hard.

Having a bath before bed sends me off

Taking a bath before bed is one of the sleep hacks that has been around for decades. But watch the heat. While a bath before bed can help us unwind, opt for warm water rather than hot, as the latter can raise our core temperature. Or take a bath a few hours before bedtime. Our body temperature needs to drop 1-2 degrees to get access to the good quality sleep we need. 

Drinking herbal tea or having a nightcap is good for my sleep

Lots of teas have caffeine in them. Some green teas contain twice the levels of coffee, so look out for caffeine-free options. Tea can also be a diuretic, meaning you may be disturbed by needing the loo at night.

Non tea drinkers might go for a nightcap instead. While alcohol acts as a sedative, helping you fall into a deep sleep initially, as the night goes on it will stimulate your body. This results in fractured sleep. And it’s also a diuretic so you’ll have the same problem, getting up in the night.

I’ll get more sleep hitting the snooze button

The snooze button will keep you tucked up in bed for longer, sure. However, you’ll probably feel worse when you eventually pull the covers off. That’s because you can drift back off into a deep sleep, meaning you’ll feel groggy, disorientated, and sleepier when you finally summon the strength to rise.

If you can get into the habit of going to bed and waking up at the same time every day, then your body will learn to wake up from a lighter sleep in the morning – making the process much easier. If you’re still struggling, keep your alarm across the room, then you’ll have to get out of bed to turn it off. Just don’t get back into bed once you’ve switched it off!

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The post How to get a good night’s sleep. Sleep ‘hacks’ debunked appeared first on Silver Magazine.

…it’s 3.56am. Just me, and the red numbers on my alarm clock. I see some grey light poking under the blinds. Planes start circling overhead. The milkman delivers his cargo (who still gets milk delivered in this day and age?). And now, the kicker: the birds start the dawn chorus that signals the start of another interminable day. People the world over salute the sun and I fucking hate it.

Five Years Earlier…

16th July

7 HOURS, 22 MINUTES

Two heavy Sainsbury’s bags in hand, I navigate the front door. I’m still in gym gear from my Power Plate class. This is my ‘magic Friday’ routine, when I am not in the office. I’m surprised to see my husband standing in the living room.

My husband and I have been together for 13 years, married for nine, but busy careers and the competitive tiredness caused by two children born 20 months apart mean things have started to fracture. (I am 42, he is a couple of years younger.) I know things haven’t been great for a while, but I distracted myself with my job, friends, and family. He starts speaking. I only hear part of what he’s saying – such is my discombobulation – but the upshot is this; he wants to call time on our marriage.

I have heard people talking about Sliding Doors moments, about rugs being pulled from under them. Now I know what they mean. Nothing will ever be the same again.

I can’t recall exactly what happens next but I do have one mission and I won’t be swayed from it. Our boy is having his sixth birthday party the next day and I am making a football pitch cake. (The Sainsbury’s bags contain roll-out icing, green food colouring and some little goals. I had even sketched out the lines on a piece of paper. This was going to be a major achievement; I am no baker.) Somehow, I manage to sleepwalk through the making of the cake. At some point, I call my best friend and burst into tears, but mostly I am on autopilot.

19th July

0 HOURS, 0 MINUTES

I am upset, exhausted and worried about the future. On Sunday night, I visit P, a ‘school mum’ friend who is a therapist. We have been confidantes for some time. For ethical reasons, P won’t counsel me formally, though she recommends a colleague who might. For now, I stick that in my back pocket.

P says I need to act with ‘grace’ and ‘restraint’ towards my now-former partner.

The most important thing is for me to get some sleep, she says, so I can continue to take care of the rest of my life – especially as she knows my history of insomnia.

I wonder about sleeping tablets, which I used briefly and intermittently during my Insomnia Mini-Crash. They did occasionally grab me a few hours here and there. P can’t advise me, but I resolve to see my GP the next day and ask for some pills.

20th July

0 HOURS, 0 MINUTES

I am dazed with sleeplessness. On the way to work, I stop off at the walk-in service at my local GP practice. I tell the doctor I have had some bad personal news. He is harried, in a rush. Almost without looking up, he grabs his green prescription pad and writes me a two-week prescription for temazepam, an old-fashioned sleeping pill. He then ‘ups’ my trazodone, the anti-depressant I have been taking in small doses as a sleep aid for the past four years…

…Year Eight…

10th September

0 HOURS, 0 MINUTES

…still, I don’t sleep.

From the frazzled neurons of my brain comes a thought. I’ve had insomnia for almost a decade now. There has to be a more effective treatment than drugs and the entry-level talking therapy offered by the NHS.

Maybe things have moved on since I first sought treatment…

Last week, I begged my father to help me find another way. He has heard of a private GP with a sympathetic reputation. Tonight, the doctor comes to call.

The GP tells me there is an NHS ‘sleep clinic’ based within a 90-minute drive. I am ecstatic. How come this has never shown up in my Googling before? The doctor promises to write a referral letter to the clinic. ‘We offer diagnostic tests and treatments to people with a great range of sleep disorders from all around the UK,’ reads its impressive website. This bodes well!

Miranda Levy

The Insomnia Diaries: How I learned to Sleep Again by Miranda Levy (Paperback) £9.99

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The post Book excerpt: The Insomnia Diaries appeared first on Silver Magazine.

What is World Sleep Day?

World Sleep Day was established to acknowledge the significance of sleep. The annual event aims to educate people on important issues related to sleep, with specific focus on better prevention and management of sleep disorders.

According to their website, World Sleep Day was started by a group of dedicated healthcare providers.

“Time and time again, sleep professionals and researchers came up against the belief that sleep was not important enough in personal health and wellbeing to be a priority,” they explain.

Time and time again, sleep professionals and researchers came up against the belief that sleep was not important

“Coupled with society’s 24/7 flow, the founders of this awareness event aim to celebrate the importance of healthy sleep.”

Why do I need to know this?

Sleep patterns change with age for a variety of reasons. These include – but are most definitely not limited to – the effects of menopause, prostate issues, increased snoring, and arthritis. There are environmental issues that affect sleep too, such as longer working hours and later retirement ages, meaning it takes time to wind down.

Increased use of screen time also affects our ability to switch off, keeping our brains active and beaming ‘wake-up’ blue light into your eyes.

People are desperately needing a better relationship with their sleep, they just aren’t realising it.

I sleep plenty – why should I be concerned?

Our bodies need plenty of sleep, but it’s about quality, not quantity. Sleeping for 10 hours a day is futile if it’s interrupted and uncomfortable – it’s also too long. Aim for around seven or eight hours.

As highlighted by the World Sleep Day bods, sleep is often a neglected component of a person’s overall well-being. We know that we must drink lots of water and eat our veggies, but for some reason we often forget about the necessity of sleep for our health.

Sleep is linked to several brain functions such as concentration and productivity

It’s important because it enables our body to rest and repair, to be fit and ready for another day. Sleep is linked to several brain functions such as concentration and productivity. There are also benefits in terms of preventing health complications with our organs, and it’s a key instrument in strengthening the immune system.

While the physical health benefits are important, so is our mental health, and a good sleep routine is absolutely necessary for ensuring a healthier mind.

TOP TIPS FOR IMPROVING YOUR SLEEP HEALTH

• Reduce your caffeine and alcohol intake during the day
• Cut down on screen time – aim to have an hour without your phone or tablet before bed. And include the TV in that too. It’s stimulating light.
• Invest in the right pillow for you – there are different types for side sleepers, people who sleep on their backs and so on. Investigate
• Ensure your bedroom is the right temperature – it’s best to sleep in a cool room, so crack open a window (weather permitting!)
• Think about black-out curtains if your room gets a lot of light pollution
• Get ear plugs if you live in a loud environment or sleep with a snorer
• Perfect your night-time routine – a lavender bath, cup of tea, and read a chapter of your book, perhaps. Or meditate? Whatever slows you down. Do it as often as possible so your body starts to connect it with bedtime
• Aim to go to sleep and wake up at the same time every day – regular sleep is where it’s at, not four hours here, ten hours there. Your body hates that
• Speak to your GP about the benefits of tablets that include melatonin, the sleep hormone. They’re not for everyone but have helped many people
• Make sure you get some fresh air and enough exercise during the day; even a 10-minute walk can help
• Stay hydrated

Want to find out more? Read our article mythbusting common sleep claims

Carly Pepperell

Carly gets to do everything under the sun, including writing, editing, taking photos, creating stories, and swanning around at launches. She can down a glass of Prosecco without pausing for breath, and aims to be the youngest Pulitzer winner ever.

The post Improving your sleep quality means better physical and mental health appeared first on Silver Magazine.