The power OF SLEEP

REST IS YOUR SECRET WEAPON

- Compiled by Claire Isaac.

TRY BOX BREATHING

“Just five minutes of ‘box breathing’ (inhale for four seconds, hold for four, exhale for four, hold for four – all through the nose) can signal safety to the body and reduce that 3am overthinking spiral,” recommends health and habit coach Loz Antonenko.

BE CONSISTENT

Sleep can often be one of the first things to suffer when women juggle stress, hormones and busy lives. A consistent bedtime ritual is one of the best ways to train the body to wind down, says Loz. “Think of it like preparing a child for bed – dim the lights, unplug from screens and create a cool, dark, quiet space,” she says.

BLAME YOUR HORMONES

As we go through menopause we can find it hard to get a good night’s sleep, says GP Dr Rosie Khan. “Declining oestrogen and progesterone can interfere with your body’s internal clock and disrupt production of sleep-regulating neurotransmitters. So it’s harder to fall asleep and stay asleep.” Dr Khan suggests rethinking evening habits to avoid screens, unwinding your mind with relaxation techniques and considering natural remedies, such as valerian root or lavender.

DON'T EAT RIGHT BEFORE BED