10 tips to improve sleep
Do you have trouble sleeping? Waking up at 3/4am?
Are you one of those people who used to sleep like a baby until you reached your 40’s but now struggle to get a full night’s sleep? That was me too, I hit 45 and then joined the 3am wide awake club. Night after night I would wake up at 3 or 4am and be wide awake. I wouldn’t know whether to get up and do something or try counting sheep – again!! The draw of the mobile phone next to my bed was real. “I’ll just take a quick look at the time on my phone” turned into an hour of doom scrolling.
We’re not alone in this issue, 61% of menopausal women have sleep problems*. Whenever I speak to female friends or clients of a similar age most are struggling to either get to sleep or stay asleep. Some of them are waking up with night sweats and hot flushes which makes it even worse, and some go to bed nice and early but then can’t get to sleep. Our minds then start racing as we over analyse everything that has happened the day before and overthink what has to be done in the day ahead. We wake up feeling exhausted and are not able to work, exercise, look after kids or do general tasks to the best of our ability. Yes, I feel your pain!
So why this change in midlife?
Research shows** that sleep problems are more common as we enter perimenopause and menopause. The main reason is due to fluctuating hormones. Progesterone which aids sleep by calming and relaxing our bodies is declining during peri/menopause. Melatonin, the hormone that controls our sleep cycle also decreases with age. Oestrogen which influences the secretion of Melatonin is also declining during peri/menopause. Low oestrogen can also cause sleep disrupting symptoms such as night sweats.
The blood sugar rollercoaster can also cause sleep disturbance. If you’ve eaten a lot of refined carbohydrates (white bread, pasta, white rice, sugar) during the day, your blood sugar levels may crash during the night, releasing cortisol that wakes you up.
Interestingly, research published by the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism found that women had a lower percentage of deep sleep in the days before their period when progesterone levels were higher. They also woke up more frequently than in the days after their period***.
Why is sleep so important, particularly during perimenopause/ menopause?
Getting a good night’s sleep is fundamental to our overall health & wellbeing:
Supports a healthy immune system to protect against viruses and disease
Crucial for brain health – a disturbed nights sleep affects our short term memory
Protects against stress and depression
Improves blood sugar balance
Our bodies repairs and regenerates while we sleep
Helps energy levels, concentration and improves our mood the following day
Lack of sleep can cause challenges to our health
Problems with DNA repair can accelerate aging
A single night of sleep deprivation doubles cortisol (stress hormone) the following morning
Getting less than 7 hours sleep increases risk of Alzheimer’s disease
Poor sleep slows down our metabolism and increases hunger hormones which can lead to weight gain
But don’t stress about ‘not getting sleep’ as this will make the situation worse. It can become an obsession thanks to all the tracking devices now available. Relax, unwind, enjoy the ritual of going to bed and try these helpful tips:
10 tips to improve sleep
If you want to leave the 3am wide awake club, get a good night’s sleep and wake up refreshed. Here are my top tips:
Go to bed and wake at the same time every day (yes, even weekends!) to regulate your circadian rhythm (internal body clock) Aim for 7-9 hours of good quality sleep per night.
Exercise – in the morning. A good physical workout helps exhaust the body, making it easier to fall asleep. Endorphins released will also make you feel great. However, if you exercise late in the evening these endorphins could cause sleep problems. Therefore it’s best to work out in the morning.
Get daylight and fresh air - in the morning. Exposure to natural daylight as soon as you can after waking and getting fresh air during the morning will help set your 24 hour sleep/wake cycle. Exposure to natural sun also helps you stay alert and reduces stress due to feel good hormones serotonin and dopamine. Aim to get at least 20-30 minutes of sunlight every morning.
Turn off all devices 1-2 hours before bed. The blue light from screens delays the production of melatonin and stimulates cortisol both of which keep you awake. Instead of working late or scrolling on your phone, read your favourite book or enjoy a relaxing bath.
Take a warm bath with Epsom salts before bed – relax and unwind. The Epsom salts are rich in magnesium to help with relaxation. The rapid cooling of the body when you get out of the bath also helps you feel sleepy.
Journaling helps you get everything off your mind before bed. Make a to do list for the next day or right down the thoughts that might be playing on your mind so that you can fully switch off.
Limit caffeine – this is a stimulant therefore avoid after midday to help improve sleep. If you can avoid caffeine for a whole day it should improve sleep quality. Try delicious herbal teas instead.
Essential oils – lavender, chamomile and ylang ylang are lovely natural oils to help you wind down and fall asleep.
Ensure your bedroom is cool & dark. Light suppresses melatonin, therefore use black out curtains or an eye mask at night. Open windows or use a fan, a slightly chilly temperature stimulates sleepiness.
Rebalance hormones & rebalance blood sugar levels- through nutrition, and lifestyle changes this will help improve your sleep. Call me for more information
Do you want to improve your sleep to feel refreshed and energised again?
The right approach for you will be as individual as you are. That’s why I offer one to one personalised coaching to support you.
We work together to develop achievable health goals with step by step diet and lifestyle tweaks. You’ll be amazed at the transformation. We’ll have you sleeping through the night in no time.
For further advice or to learn more about our programmes book your free 20 minute consultation with link below or email rebalancebysally@gmail.com
*National sleep foundation report
**F.C. Baker M. de Zambotti I.M. Colrain et al. (2018) Sleep problems during the menopause transition. Nature and science of sleep 10 p73-95
*** Journal of Clinical Endocrinology & metabolism, June 2015 DOI 1210/jc 2015-1844
