How to handle menopause, hormones and sleep.
Sleep has become a great health priority for me in recent months. The hierarchy of sleep has improved my energy, my daily perspectives and general feelings of prosperity.
It all started when I started to feel more and more sluggish. Without 7 to 9 hours of night sleep, I would feel tired, have the brain fog, see more sugar cravings and was just a little crazy. I think it is partially because of menopause.
So, I dug and did a little research. Below are some recent ideas that helped. I hope this information can improve your sleep as well.
Here is what we know about the priority of sleep for better health:
Menopause and Sleeping Research
When it comes to menopause and sleep, women in the expectation (often early until the mid -‘4) begin to observe sleep disorders, having difficulty sleeping or waking up at night. A study of women after menopause found that by 64 % they fought to rest. Ugh!
Hormonal displacements during menopause affect natural sleep rates. Floating estrogen and progesterone levels significantly disrupt sleep, leading to insomnia, hot flashes, night sweats and mood changes. It also activates the increased waist stress of the night.
Recent study in women over 40 shows a relationship between higher levels of estrogen and longer sleeping in female women. One study found that women who sleep 6 to 9 hours at night had significantly higher levels of 3-glycuron (E3G), estrogen metabolite, compared to those who sleep for 3 to 6 hours. This could be due to the effect of estrogen on cortisol levels where Lower estrogen is attached to higher cortisol-The stress hormone that can definitely interfere with sleep.
A word for Hot flashes and night sweats: Research shows that over 80 percent of women experience hot flashes during menopause years. Hormonal changes usually contribute to the notorious menopause. These intense internal heat waves disrupt sleep in the form of night sweats, also known as awakening in a sweat and dirty leaves. No fun.
Estrogen It affects the body’s ability to regulate temperature. As the levels fall, it can lead to night sweats. Estrogen also supports the production of serotonin, which affects mood and sleep.
Progesterone It has natural sedative effects, so its fall will find it difficult to fall or remain asleep.
Why do you need better sleep
Sleep is vital to memory, focusing, creativity and problem solving skills. There is increasing research showing brain health and quality sleep. We need quality sleep to maintain a healthy weight and immune system and reduce the risk of type 2 diabetes, heart disease, high blood pressure and stroke.
Bad sleep in middle life has also been shown to increase women’s lives later for cardiovascular disease. Sleep affects the production and regulation of other hormones that are critical to overall health, such as human growth hormone, melatonin, cortisol, leptin and ghrelin.
So what can you do to improve your sleep and stop the restless nights in a fatigue loop during the day?
Food for better sleep
There are some foods that promote sleep. I was deliberately for the seeds and green in my diet every day and I think it helps to improve my sleep.
- Kelms: Almonds + nuts It is a good source of melatonin and magnesium, which can help regulate sleep.
- Bananas It is a good source of magnesium, potassium and tryptophan, which can all contribute to the best sleep.
- Rays They contain serotonin, which can help regulate sleep cycle.
- Pumpkin It is a good source of magnesium that can help with relaxation and sleep.
- Spinach, Kale + Swiss Chard and legumes (beans and lentils) They are all high in magnesium that helps with the body calm and sleep.
- Avocado It contains large fibers and magnesium.
Tips on lifestyle for better sleep
- Timed food: Finish your last meal 2-3 hours before bedtime. This way, your body can digest your food long before you sleep and will save less.
- Avoid caffeine and alcohol late in the day. I try to avoid caffeine after 10am.
- Limiting the alcohol It really helped to smooth out at night to wake up problems. It seems that this is bio-atomic: some people are good and some people cannot tolerate any alcohol after menopause. Less is more for me.
- Get regular exerciseE (not close to sleep). A daily walk, especially 2 to 3 miles, really helps with my sleep. It is a small exit with a great reward.
- Keep a cool, dark, quiet bedroom. Create a fixed sleep program by limiting the screen time before bed.
Do you need a hand? We are here to help you browse your hormones, menopause, nutrition and the well -being of your middle life. Take care of a free consultation with holistic nutritionist and health founder Nest Nutrition Robin Hutchinson.
