If your well-being was a string of dominos, sleep loss would be the fallen piece that sends everything else cascading.
We are a sleep-deprived society. We work too much, are too stressed, and are overstimulated by light, technology, caffeine, and alcohol.
Sleep should be a priority, but we often struggle to get those quality Zzzzz’s.
Even when we allow ourselves enough time to sleep, our minds are so active that we don’t sleep well. We either have trouble going to sleep, or we wake up at 3:00 a.m. or 4:00 a.m. and can’t go back to sleep. (*hint, if this is you, you may be looking at a stress hormone imbalance)
As we age, and perimenopause hits (age 35+), we have more trouble falling into a deep sleep (thanks to the hormone fluctuations), and we also get less hours of sleep—even though we still need the same amount of sleep as we did when we were younger.
This can cause big problems for our metabolism, which can contribute to weight gain, and big troubles losing that weight.
If you are struggling with weight loss in Perimenopause & beyond (age 35+), then you will want to fix your sleep.
The Hormones That Cost You Sleep
Too Much Cortisol
Cortisol is our “awake” hormone, so if you are too stressed, working long hours, worried or anxious, you may not lower your cortisol sufficiently to be able to fall asleep. Cortisol is supposed to gradually decrease throughout the evening so it’s low at bedtime. It should stay low until you’re ready to get up in the morning. If you wake up in the middle of the night and can’t get back to sleep, the body has started to pump cortisol too soon.
High Thyroid Hormones
High thyroid function leads to hyperactivity and interferes with sleep.
Low Estrogen
Since estrogen helps promote sleep, a deficiency in it is going to lead to sleep issues.
Low Progesterone
Progesterone aids relaxation and promotes sleep. Often high cortisol and low progesterone levels go together.
Low Testosterone
This can also affect the ability to sleep.
Low Melatonin
Too little melatonin can affect reproductive hormones and brain neurotransmitters, such as serotonin, which allow you to relax. In turn, this can cost you sleep. You produce melatonin while you sleep, generally between midnight and 2:00 a.m.
Lack of sleep can also cause problems with various hormones, including our reproductive hormones, thyroid hormones, insulin, appetite (ghrelin) and satiety (leptin) hormones.
Here are 3 ways that you can get better sleep
- Skip the late night sugary snacks. Sugar does not create a positive sleep experience (plus it’s one of the top contributors to night sweats/heat for many Women in Perimenopause & beyond!).
- Look at your stress. Stress hormones can play games with your sleep hormones. Games that aren’t funny, and don’t feel good the next day. If you tend to wake up at the same time each night (between 1-3am), stress might be the reason. Take a look at where you can reduce stress in your life, and come up with a plan of action to do it. It really does help.
- Try some magnesium. Magnesium is a muscle relaxant, and can be a game changer for many Women when it comes to sleep. I like magnesium bisglycinate for many Women. (Please talk to a professional to confirm what type is best for you).
Making sleep a priority is never a bad idea, and can only help you thrive at any age.
