29 Mar Lying awake all night? You’re not alone.
Sleep is something that many people struggle with during different stages of their lives. If you find yourself lying awake at night, know that you’re not alone.
According to the National Sleep Foundation, hot flashes and mood disorders such as anxiety, stress, and depression are common conditions among men and women as they approach midlife. However, sleep deprivation is more than just an inconvenience – it can actually be hazardous to your health.
Experts recommend 7-9 hours of sleep per night, on average. Those who sleep less than 6 hours are at risk of developing heart disease, and diabetes. Lack of sleep can also lead to increased levels of the stress hormone cortisol, weight gain, and cognitive decline.
But don’t worry, there are steps you can take to improve your sleep quality.
Stick To a Schedule: Try to sleep and wake up at the same time every day to get your body into a rhythm.
Get Support for Hot Flashes: If hot flashes are causing restlessness, difficulty falling asleep or staying asleep consult with a healthcare provider who can test for hormone imbalances and discuss solutions for thermoregulation.
Avoid Certain Drinks: Consuming coffee or alcohol during perimenopause or menopause can disrupt sleep, so try to steer clear of these drinks close to bedtime
Make Time for Exercise: Exercise in the morning or afternoon can promote better sleep, but avoid exercising right before bed, as it can be stimulating.
Avoid Blue Lights: Electronics like TVs and mobile phones emit blue light, which can disrupt sleep. Shut them off at least an hour before bedtime.
Let Nature Help: While most people reach for over the counter sleep aids, the truth is they are rarely helpful and can often be habit forming. Melatonin, for instance, is a naturally occurring hormone in the body and excess supplementation can actually cause symptoms of depression, daytime sleepiness, and immune system disruption. Talk to an integrative health provider who can help you determine if herbal supplements like lemon balm, passionflower or chamomile can be helpful for you.
If getting a better night’s sleep is something you’re concerned about, hit reply and let me know how I can support you.
De-Myth-tifying Multivitamins: Part 1
How many times have I heard a patient tell me “…but my old doctor said I don’t need to take supplements because you get everything you need from your food.”
Answer: too many times to count.
Here’s the truth…
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You know that frustrating moment when the little spinning wheel icon comes up on your computer, telling you that the page you need right now is trying to load but can’t? After clicking ‘wait’ a few times the only thing you can do is shut down all of the other tabs you’ve got open and reboot the whole system? Well that’s what your HPA axis looks like in your brain and body when it’s on overload.
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“There are no boundaries – only possibilities.”
~ Sakyong Mipham Rinpoche
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