Hormones affect 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. These fluctuations in hormones affect sleep. Unfortunately, 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 changing hormones, check out our Hormone Balancing Virtual Workshop. Dr. Brenda will talk about common (but not normal!) hormone issues and how to improve them.
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
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: firstname.lastname@example.org.