1.Make time for regular exercise
It can be hard to drag yourself out of bed when you’re exhausted, but exercise is one of the best solutions for fatigue. Postmenopausal women found moderate exercise is associated with higher energy levels.
Exercise can improve:
- hot flashes
- weight
- mood
- chronic pain
- quality of life
Look for activities that are enjoyable and manageable. For example, you can take a short walk during your lunch break or join a yoga class. The important thing is to find something that you can regularly enjoy. If you pick an activity that you don’t enjoy or can’t find the time to do regularly, try something else. You’re more likely to turn exercise into a habit if you enjoy it.
- Develop a good sleep routine
A good sleep routine can leave you feeling more energized. Try to go to bed and wake up around the same time every day, even on the weekends. Avoid caffeine and alcohol close to bedtime.
You may want to establish a nighttime routine to help set the mood for sleep. Take a warm shower or a bath, and avoid using smartphones and computers close to bedtime. It’s also good practice to only use your bed for sleeping. Avoid reading, watching television, or using your smartphone while in bed.
- Take a meditation break
Stress can sap your energy and interrupt your sleep. One way to beat stress is meditation. To practice one of the most popular forms, mindfulness meditation, sit in a quiet place and close your eyes. Slowly breathe in and out, clearing your mind while focusing on your breath. When negative thoughts try to enter your mind, steer them gently back out.
If you have trouble sitting still, try yoga or tai chi, which combine exercise with meditation to harness the benefits of both practices.
- Turn down the thermostat at night
The last thing you need is an overheated bedroom when you’re already dealing with hot flashes and night sweats from menopause. Keeping your bedroom cool accommodates your body’s natural temperature fluctuations during the night. Experts say the ideal temperature for a good night’s sleep is around 65˚F (18˚C).
- Downsize your meals
Eating a big dinner too close to bedtime can leave you feeling too full to sleep. Heavy meals also contribute to heartburn, which can also interrupt your sleep. Eating smaller portions of healthier foods is a good choice no matter what stage of life you’re in.