Modest lifestyle changes can greatly enhance the quality of your sleep.
These methods are mild, safe, and simple to incorporate into daily activities.

1. Establish a Calm Evening Schedule 
The brain is signaled to relax by a regular pre-sleep schedule.

• Turn down the lights.
• Play some relaxing music.
• Have a warm shower.
• Breathe gently

Sleep rhythm regulation is aided by consistency.

• Maintain early and light dinner at least 2 hours before going to bed
• Reduce Time Spent on the Screen
• The brain is stimulated by screens. Try to turn off TV, laptops, and cell phones at least 45 to 60 minutes before going to bed.

2. Stretch gently
Simple yoga poses or stretches help you fall asleep more quickly by calming your nervous system and relaxing tense muscles.

3. Breathing Techniques
Methods that promote relaxation and lessen anxiety include 4-7-8 breathing and slow, deep breathing.

4. Drink plenty of water
During the day to help regulate body temperature and prevent hot flashes.  However, avoid drinking too much water right before bed.

5. Balanced & Nutrition Meals
Foods  aid in hormone regulation.
Add:

• Fresh vegetables and fruits
• Whole grains
• Omega-3-rich meals and lean protein
• Herbal teas, such as lavender or chamomile

These are a part of Prameya Health’s natural sleep advice and promote restful, deep sleep.

6. Maintain a Cool Bedroom
It is simpler to stay asleep and lessen night sweats in a cooler sleeping environment.

7. Establish a Regular Sleep Schedule
The body’s internal clock is stabilized when you go to bed and wake up at the same time. When these simple routines are followed regularly, women can overcome the sleep problems that come with menopause and find restful sleep again.