Sleep

Sleep is one of the pillars to supporting our health and wellbeing.

By sleeping well we give our bodies its optimal chance to rest, recharge, repair and renew our bodies cells and tissues including skin, blood and brain cells and also muscles.

However during the menopause, our sleep can become disrupted due to our hormonal changes or blood sugar crashes.
We may also feel like we have slept well through the night but still wake up feeling lack lustre and depleted of energy.

We can also get into a cycle of stress and lack of sleep.
The more demands and stress you have in your life, the more you carry on trying to combat that stress, leading to feeling over stimulated or wired

There is also emotional stress to consider.
Sometimes a shock or bereavement or ill health can create a disturbance to your sleep.
Sleeping creates moments of quiet and stillness, its when your brain starts to process the emotions of the day.  Sometimes that is too much for someone who has been through a loss or life experience.

Proven Benefits of Good Sleep

Strengthened Immune System
Less weight fluctuation
Clearer skin
Improved mood and memory
More energy

Sleep disruptors

Snoring - our muscles in our bodies weaken,
Night sweats
Indigestion
Anxiety
Headaches
Sensitive bladder
Exposure to screen light
Blood sugar levels dropping

Sleep disruption can affect your bodies metabolism.
Therefore your bodies ability to convert sugar into energy will reduce.
This will heighten your risk of developing diabetes.
Also, your blood sugar levels may crashes in the night which will lead to you waking up in the early hours of the morning.

Good Sleep Habits / Sleep Hygiene

Create A Sleep Routine
Put yourself to bed, treat yourself like a child.
Remember how you put your kids to bed.
Create an inviting sanctuary of a bedroom, cosy, no stimulants, no eating in bed.
Calm your senses with Lavender which has an association of relaxation, sensorial experience
Reduce your use of screen time and if you can, keep TV's and screens out of your room.
This is more about the stimulation of information you are receiving.
You're then giving your brain more information instead of relaxing.
Keep your temperature cool and the right weight duvet.

Magnesium can help with sleep.
It is known as a natural tranquilliser and can also help if you experience cramps.
200mg per day with your evening meal.

Alternate your sleep routine with

Epsom salt baths,
Sound, ear buds
Exercise 30 mins per day
Add Chamomile to your tea towards the end of the day
Avoid stimulants, caffeine, chocolate, alcohol
Sex, have an orgasm, helps to relieve tension, brings on sleep faster.

Alcohol, creases anxiety and hot flushes or night sweats
Double your alcohol and caffeine in take with your consumption of water

Move your body during the day,
Get into bright light before midday, go for a walk.
Get light into your eyes in the morning, darker and calmer in the evening.
Take your sunglasses off.

Eat foods containing Tryptophan.
Tryptophan is an amino acid broken down from protein that you can eat.

Fish
Whole grains
Beans, soya and chickpeas
Almonds
Peanuts
Eggs
Bananas
Dates
Organic Dairy - although be careful of saturated fat

By following the recommendation of always having protein with carbs when you eat, you are helping to balance out your blood sugar levels and reducing the chances of a blood sugar crash in the evening.

Try reflexology to help you relax and switch off your stress response.
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