WE NEED QUALITY SLEEP TO BALANCE OUR HORMONES
Sleep plays a vital role in the repair, regeneration and optimal function of our mind and body, it balances our hormones and helps maintain a healthy weight too!
Good quality sleep increase levels of the growth hormone somatotrophin, a decrease in this hormone, due to poor quality sleep, reduces our sense of wellbeing, increases body fat, weakens muscles and bones and increases risk of heart disease.
IN OUR 40’s AND 50’s WE NEED 7-9 HOURS OF GOOD QUALITY OF SLEEP PER NIGHT
During perimenopause our sleep patterns can be significantly disrupted affecting our weight, mood, energy levels and overall health and wellbeing. Over 40% of women suffering from poor sleep during this time which is a result of hormonal, psychological and physical changes.
IT’S TIME TO GET A GOOD NIGHTS SLEEP!
MY TOP TEN TIPS FOR A GOOD NIGHTS SLEEP
- Limit your caffeine intake during the day and avoid at least 6 hours before going to bed. I am not just talking about coffee, you will find caffeine in black and green tea, fizzy drinks and chocolate.
- Avoid alcohol at least 4 hours before bedtime, it may appear that alcohol promotes sleep but after a few hours it has a stimulating effect on the body and disturbs our sleep.
- Balance your blood sugar and eat at least 3 hours before you go to sleep to help with digestion. Sugar, simple carbohydrates and processed foods create blood sugar fluctuations and can lead to waking at night time, especially in the early hours.
- Regular moderate exercise such as walking, especially outdoors in morning daylight helps increase serotonin – the ‘happy hormone’ and melatonin ‘the sleep hormone’. Avoid vigorous exercise such as a gym workout or running at least 2 hours before bedtime as it may prevent you falling asleep
- Gently stretching or yoga can help you relax before bed, it can also help if you suffer with restless leg syndrome at night too.
- Listening to a meditation to help calm and relax your mind
- Keep a journal by your bed, write down your thoughts, worries or next day ‘to-do’ list to help clear your mind before you go to sleep.
- Go gadget free at least 1 hour before bed, if you are checking emails, texting or scrolling through Facebook or Instagram it stimulates activity in the brain instead of sending out signals that it is time to sleep. Gadgets also omit a blue light which suppresses melatonin our ‘sleep hormone’ making us feel more alert.
- Take a relaxing Epsom salt bath which is rich in magnesium to help soothe, calm and relax the nervous system and aching muscles.
- Keep the temperature of your bedroom between 16c-18c and to promote melatonin keep the room dark, you may want to fit blackout blinds or wear an eye mask.
STILL NOT SLEEPING WELL?
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