Why Sleep is the Secret to a Happier, Healthier You
Let’s talk about sleep—the unsung hero of health and wellness. Whether you’re juggling work, family, fitness goals, or just trying to keep it all together, sleep often ends up at the bottom of the priority list. But here’s the truth: if you’re not getting enough quality sleep, everything else—exercise, stress management, even your mood—takes a hit. And lets get real - during perimenopause and menopause - when hormonal changes can turn what was once a peaceful night’s sleep into a nightly wrestling match with your pillow— sleep becomes the elusive unicorn that so many of us chase but never quite catch. But here’s the good news: with a little knowledge and a few simple tweaks, you can reclaim your beauty sleep and wake up feeling refreshed, rejuvenated, and ready to tackle the day.
Why Sleep is Non-Negotiable for Women
Sleep isn’t just about feeling rested (although that’s pretty great too). It plays a crucial role in how we handle stress, how well we perform in our workouts, and how balanced our hormones stay. And during perimenopause and menopause, it becomes absolutely critical. Why? Because this is a time when your body is going through a lot of changes, and it needs all the help it can get to manage stress, regulate hormones, and keep your nervous system in check.
Here’s why sleep should be at the top of your wellness to-do list:
1. Exercise and Recovery: When it comes to exercise, sleep is like the secret sauce that makes everything work. During sleep, your body goes into repair mode, building muscle, restoring energy, and even balancing hormones—all of which are crucial for getting the most out of your workouts. Skimp on sleep, and you’re not just tired—you’re also slowing down your progress and making those workouts feel a lot tougher than they need to be. If you’re not sleeping well, you’re not recovering well, which can make exercise feel like an uphill battle.
2. Stress and Nervous System Regulation: Ever notice how everything feels a bit more overwhelming after a bad night’s sleep? That’s because sleep is key to regulating your nervous system. It’s like hitting the reset button on your brain, helping you stay calm and collected no matter what life throws your way. Without enough sleep, your body can get stuck in a state of stress (fight or flight), which is not what we want when we’re trying to live our best lives. And let’s be honest—when you’re already dealing with hot flashes, mood swings, and all the other fun stuff that comes with menopause, the last thing you need is more stress!
3. Hormonal Balance: Our hormones love a good night’s sleep. Whether it’s managing your menstrual cycle, navigating the ups and downs of perimenopause, or keeping mood swings at bay, sleep is crucial. Lack of sleep can throw everything off balance, leading to increased stress, irritability, and even changes in appetite and energy levels.
Tips for Better Sleep: From SunSHINE to Supplements
So, how can you improve your sleep and get the rest you deserve? Here are some fun and friendly tips to help you snooze like a queen.
1. Get Your Morning Sunlight Fix: Believe it or not, the key to a good night’s sleep starts first thing in the morning. Getting sunlight early in the day helps regulate your circadian rhythms—the internal clock that tells your body when to wake up and when to go to sleep. Sunlight exposure triggers the release of cortisol (in a good way) in the morning, which helps you feel alert and energized. It also sets the stage for the production of melatonin, the hormone that makes you sleepy later in the evening. So, step outside, sip your coffee in the sun, and soak up those rays, even if its just for 10-15 minutes!
2. Work with Your Circadian Rhythm: Speaking of circadian rhythms, your body (and nervous system) loves predictability and routine. So try to keep your sleep schedule as consistent as possible. Going to bed and waking up at the same time every day helps your body know when it’s time to wind down and when it’s time to get moving. Aim for 7-9 hours of sleep each night, aligning your bedtime with your body’s natural rhythms—getting to bed around 10 PM can help you sync with the natural release of melatonin. And try to create a calming bedtime routine to signal to your body that it’s time to relax.
From an Ayurvedic perspective, the heaviness and inertia of the Kapha Dosha which is active between 6-10pm, helps to induce a restful sleep. The fiery energy of the Pitta Dosha which is active from 10pm to 2am, can make it difficult to fall asleep and stay asleep after this time.
3. Work with Your Menstrual Cycle: Your menstrual cycle can impact your sleep, with certain phases making you feel more tired or restless. For example, the luteal phase (the week or so before your period) can lead to lower levels of melatonin, making sleep a bit more elusive. During this time, focus on winding down with calming activities like gentle yoga or a warm bath, and consider boosting your magnesium intake (more on that in a sec!).
4. Embrace the Magic of Magnesium: Magnesium - the sleep superstar - is a a mineral that helps calm the nervous system, relax muscles, support melatonin production and promote a sense of calm—all of which are crucial for a good night’s sleep. You can find magnesium in foods like leafy greens, nuts, and seeds, dark chocolate, cacao or as a supplement before bed (although I would always advise trying to find your sources through nutrition before supplements). Some people also find that a warm Epsom salt bath (which contains magnesium) helps them unwind in the evening.
5. Create a Sleep Sanctuary: Your bedroom should be a place of peace and tranquility, not a source of stress. Make sure your sleep environment is cool, dark, and quiet. Consider using blackout curtains, a white noise machine, or even a sleep mask if you need to. And please, for the love of all things cozy, ditch the screens at least an hour before bed! The blue light emitted by phones, tablets, and TVs can mess with your melatonin production and make it harder to fall asleep.
6. Keep It Cool and Cozy: Your body temperature naturally drops as you fall asleep, so keeping your bedroom on the cooler side (around 65°F or 18°C) can help you get to sleep faster and stay asleep longer. This is particularly important during perimenopause and menopause to ease any night sweats that may occur. Make sure your bedding is cozy but breathable, so you can stay comfortable all night long.
7. Watch What You Eat and Drink: What you eat and drink can have a big impact on your sleep quality. Avoid caffeine after 2pm in the afternoon, as it can stay in your system for up to 6 hours and keep you wired. Also, try to steer clear of heavy or spicy meals right before bed, as these can cause indigestion and make it harder to drift off. Instead, opt for a light snack if you’re hungry, like a banana or a handful of almonds.
8. Avoid Alcohol: Sorry if you think I'm being a killjoy, but please avoid all alcohol. Alcohol is not only an addictive carcinogenic poison, but it is also a depressant. This might make you feel like alcohol helps you get off to sleep, but it is not the deep restorative sleep that we require to be in optimum health. At around 2-3am the liver kicks into action to clear all toxins from our body. Obviously with alcohol in the system it has its work cut out which can cause us to wake up as the body gets busy. But also, as the anesthetising effects of alcohol wear off and the counteractive chemicals the brain has released to protect us from alcohols harmful effects ramp up (including adrenaline and cortisol), our body is flooded with fight flight energy which not only wakes us up and keeps us awake, but causes the dreaded "hangxiety" (alcohol induced anxiety).
9. Chill Out Before Bed: Relaxation techniques like deep breathing, meditation, or gentle stretching can help you wind down before bed. Consider reading a book, listening to calming music, or practicing yoga nidra to ease into sleep. The key is to find what works for you and make it a regular part of your nighttime routine.
10. Yoga Nidra: There are lots of yoga nidras out there with special techniques to aid insomnia and help you drift off into a peaceful slumber. However, Yoga Nidra's aim is to take you to a state where your body is asleep but your brain is awake. It is an incredibly powerful and rejuvenative practice and one which I do most days, but particularly on days where I have not slept well the night before, where I hit an energy slump, or when I need a boost of creativity and productivity (I actually did Yoga Nidra before writing this post!) Just 10 minutes of Yoga Nidra can be enough to refuel you and give you an energy boost. You can learn more about Yoga Nidra on my other blog posts:
Or you can find some Yoga Nidra's I created on my YouTube channel (more links at the bottom of this blog)
SWEET DREAMS ARE MADE OF THIS
Sleep might feel elusive at times, particularly during perimenopause and menopause, but with a few simple changes, you can start getting the quality rest you need to feel your best. Remember, sleep is a non-negotiable part of a healthy lifestyle, especially when it comes to exercise, stress, and hormonal balance. So, let’s make sleep a priority, embrace those zzz’s, and wake up ready to conquer each day like the Queen that you are.
Here’s to restful nights and energized days! Sweet dreams... 🌙💤
Please head to my YouTube Channel where you will find access to my Yoga Nidras. I post a new one every week.
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