Why Can’t I Sleep? How Hormones Could Be Affecting Your Sleep.
Are you in your mid-late 30s or early 40s and starting to notice changes in your sleep? Difficulty falling or staying asleep is a common issue during pre and perimenopause. Keep reading for some tips to improve your sleep and stay asleep longer so you can feel more energized and rested each day.
Why Sleep Changes Happen as Hormones Change:
Estrogen and progesterone levels fall as women enter into menopause. This comes with many unflattering symptoms: irritability, insomnia, hot flashes, night sweats, and weight gain. Progesterone is a natural sleep hormone, meaning as the levels fall it can make it harder to fall asleep and stay asleep.
If you want to learn more about how to minimize long-term health implications during and after menopause, apply for a phone consultation. We spend time with clients to design a custom plan that incorporates nutrition, exercise, pelvic floor, and natural solutions to help balance your hormones.
Getting Adequate Sleep Promotes:
Better immunity
Physical recovery of the body from the day
More energy
Less irritability
Better mental health status, lower rates of depression/anxiety
Stress management
Lower blood pressure
Regulation of hormone releases of estrogen and progesterone
Goal for sleep
7-8 hours per night of quality sleep
Tips for Improving Sleep:
Limit blue light before bed. This includes phones and TVs. Try reading or knitting before bed instead
Stress management before bed. Again find a relaxing activity such as meditation, stretching, or reading to calm the body before bed.
Bedtime schedule. Try to go to bed at the same time every night to help your body get into a routine and know what to expect
Avoid heavy sheets or pajamas. Use cotton sheets and wear light pajamas to help keep you cooler and help to prevent night sweats.
Decrease caffeine intake during the day. Try to stick to 1-2 cups of coffee.
Regular exercise. Try for 3-5 days of light to moderate exercise or activity per week. Do whatever is fun and motivates you!
Magnesium supplement. The body gets rid of magnesium with stress, and many people are deficient in magnesium. This supplement can help the body to sleep better, manage stress, and even helps with migraines. It can be found in nuts, seeds, leafy greens, and via a supplemental pill/powder.*
Melatonin supplement. Melatonin can also help to promote sleep.*
*=Always check for side effects with other medications you may be taking
Do you have more questions about the hormonal changes you’ve been dealing with? Contact us at: contact@revitalize-pt.com.
