Poor sleep falls into two categories; poor quality when you aren't getting enough of the right type of sleep and poor quantity when you aren't getting enough sleep.
Not sleeping well can be:
- Trouble falling asleep - your mind is too active.
- Getting less than 7 hours per night.
- Ealy hours insomnia - waking at 3-4am.
- Interruption - night sweats / pain / toilet trips.
- Sleeping for 7 - 8 hours but not waking feeling refreshed.
Sleep is so important for our overall health. When we don't sleep well, we are missing out, not only on energy but many other health benefits too.
It is estimated that around 65% of adults have disrupted sleep and around 25% sleep for less than 5 hours per night! This is perhaps one of the reasons our nation’s health is declining.
What happens when we don't get enough sleep?
Sleep is the time that our body repairs and regenerates and it’s also a key time for mental restoration. During this time our brain gets rid of amyloid plaque - (metabolic waste) which is crucial for brain health. A build up or lack of clearance has been associated with Alzheimer's disease.
Lack of sleep and poor quality sleep increases the risk of all chronic disease and is a disaster for your hormones. It can also result in:
- Weight gain.
- Reduced immunity.
- Increased risk of CVD.
- Lowered reaction time.
- Lowered pain threshold - can feel pain twice as much.
- Poor decision making.
- Low libido.
One of the key factors of poor sleep and perimenopause is the effect it has on our hormones, which then affects our metabolism and our weight.
Here’s a look at the effects it can have:
- Slowed Metabolism
- Increased appetite due to raised cortisol
- Increase in the hunger hormone ghrelin
- Decrease in the fullness hormone leptin.
Basically a recipe for disaster: an increase in two hormones that drive us to eat and a decrease in leptin means we don't get the signal to say we are full! Low leptin also affects the thyroid which slows metabolism, increases fat storage and makes you tired. Poor sleep also increases insulin resistance, the precursor to TTD.
So we can see why sleep is an important factor in weight loss and weight maintenance - if you can sleep you can lose weight!
People who sleep well also look around 3 years younger and are happier!
8 Top Tips for Better Sleep
- Increase exposure to natural light - open your blinds or curtains and stare out the window for a few mins or get out for a walk as early as possible. This helps to set your circadian rhythm, which is your sleep pattern.
- Exercise but not before bed! Exercise is great for sleep but try to do it in the earlier part of the day. Exercise Increases adrenaline which is not what you want before you try to sleep.
- Put a sleep routine into place - 10-11pm is the natural time our bodies start to feel tired and signal it's time for bed. Aim for 10.30pm.
- Protect your sleep space -
- Nice & dark room - black out blinds/eye mask.
- No gadgets in the bedroom - charge devices in a different room.
- Set up the wellness setting on your phone. 8.30pm - 8.30am allows 2 hours free tech time before bed.
- Relax and reduce stress - give yourself time to switch off from the day - do some journaling, listen to relaxing music, read or do a simple meditation or some breathing exercises.
- Relax your body - try an epsom salt bath with lavender oil or a simple foot or hand massage with a lavender scented cream.
- Pay attention to your diet
- Limit caffeine to earlier in the day ie not after 3pm.
- Limit alcohol to special occasions.
- Limit refined carbohydrates as this will only further fuel blood sugar and the hormone roller coaster.
- Keep hydrated.
- Don't suffer in silence - seek help from a professional
- Speak to your GP about Progesterone for better sleep.
- Invest in functional hormone tests with a Nutrition Professional (get in touch via the contact form below).
- Consider supplements like (magnesium) & calming night time teas.
If you’d like to know more about how I can support you with your sleep and to help you with symptoms of perimenopause, please get in touch.