Geting to bed… Getting to sleep… Staying asleep!
We all know the feeling of facing a miserable day after a night of little or no sleep. It’s a feeling that brings back memories of when my children were small. By 2 PM, I would be in a daze, suffering from what felt like a sleep hangover. But back then, my “Wonder Woman” mommy powers helped me push through the day—going to the park, playing, baking, and singing... YES, SINGING!
However, the sleep deprivation I experienced during menopause was a different story. Whether it was due to lack of sleep or a combination of other factors, the toll it took on my mind and body was undeniable.
The Impact of Menopausal Sleep Deprivation
Menopausal sleep deprivation often stems from night sweats, caused by hot flashes. These
episodes can be incredibly uncomfortable, leaving you with soaked clothes and sheets, night after night. The decline in estrogen during menopause contributes to disrupted sleep by causing symptoms like hot flashes, anxiety, and depression. Anxiety can lead to difficulty falling asleep, while depression often results in non-restorative sleep or early morning waking.
How Sleep Deprivation Manifests
Lack of sleep can manifest in various ways:
Lack of energy
Difficulty relaxing
Brain fog
Mood swings
Increased stress and anxiety
Irritability
If left unaddressed, sleep deprivation can become a vicious cycle, leading to detrimental effects on the body. Your body resists falling asleep due to various reasons:
Lack of relaxation
Lack of tiredness
Racing thoughts
Urge to finish tasks
Moodiness and anxiety
Disrupted focus on bedtime
Counteracting natural body rhythms
Temperature discomfort
Stress and noise
Insomnia
Establishing a Nighttime Routine
It wasn’t until I established a nighttime routine with good sleep habits and natural sleep-promoting supplements that my sleep quality improved. This brought back a sense of normality to my days and even allowed me to sing along to the radio again! It’s challenging, but try to align with your body’s natural rhythm to maximize your rest and recharge time.
Understanding Your Sleep Patterns
Keeping a sleep diary can help you identify when you feel sleepy, wide awake, or whether you function better in the morning or evening. This self-study relieves the pressure to adhere to strict sleep schedules that may not align with your natural pattern. Remember, this process takes time—several weeks, in fact—to identify your correct sleep pattern. And remember, this journey is all about you!
Sleep-Promoting Techniques
Melatonin: This hormone, naturally produced by the body, signals your brain that it’s time to rest. However, during menopause, I found it helpful to encourage a wind-down process by turning off bright lights, switching to lamps, lowering noise levels, and avoiding confrontations as early as 7 PM.
Gut Health: It may sound strange, but gut health plays a role in melatonin production. The gut is often called our "second brain," so balancing good bacteria and enzymes is crucial for a good night’s sleep.
Serotonin: Your body is more inclined to experience quality sleep when it has serotonin, induced by nighttime foods like bananas, chicken, or sesame seeds—unlike having curry and beer! My former indulgence was cheese and wine—not a good idea.
Lavender: Known for its soothing properties, lavender is believed to enhance sleep. I use an oil burner in my bedroom to fill the room with the scent, which is incredibly relaxing and, I’m sure, improves my sleep quality.
Magnesium: Magnesium is known for relaxing muscles and inducing sleep. I apply it in spray form to the soles of my feet just before I read or meditate before bed. I can actually feel my muscles relax, so I highly recommend it.
Creating a Sleep-Friendly Environment
No Devices in the Room: The bedroom should be free from negative ions and electrical waves. I charge all my devices in another room. I used to wear a watch that recorded sleep, but I don’t anymore—I can tell by how I feel whether I’ve had a good night’s sleep. it used to frustrate me to see that my watch had recorded that I only slept 29 minutes of deep sleep!! I now use an alarm in another room that forces me to get up and turn it off—a good way to start the day.
Make the Bed: This might sound strange, but making your bed can have a significant impact on your brain. Crawling into neatly turned-down sheets or a quilt is much more relaxing than scrambling around to find the edge of the bed you got out of that morning. I try to keep the bedroom tidy (sometimes impossible with the hubby!!), but the fewer muddles around your resting area the better the brain can get into relaxing mode.
The Importance of Exercise and Fresh Air
Needing Rest: I enjoy exercise, so it’s easy to stay active (a habit worth forming). After a day of exercise, my body truly feels the need to rest. I also have two dogs that need a walk late at night. Though it’s not always easy (especially when it’s raining), that blast of fresh air at 9:30 PM clears my mind and fills my lungs with freshness, preparing me for the night.
Why We Sleep: A Deeper Understanding
We all know the basic reasons for sleep—resting our bodies, relaxing our brains, and flushing out toxins—but the scientific study of why we need sleep and the chemical reactions that induce it is fascinating. If you’re interested in learning more, I recommend the book Why We Sleep by Matthew Walker (also available on audio). The book delves into the chemical patterns and reveals that our DNA and biological makeup determine whether we are morning larks or night owls, which is interesting when considering how counteracting our natural process can make us feel rubbish.
Embracing Your Natural Sleep Pattern
Discovering my natural sleep rhythm has transformed my relationship with sleep. Now, I enjoy working late, knowing I’ll get the rest I need. By reading and meditating before bed, and incorporating calming practices like drinking ashwagandha and saffron, I’ve found harmony with my sleep.
Insufficient sleep isn’t just about feeling tired—it’s linked to serious health risks like heart disease, diabetes, and obesity. Prioritize your sleep and take control of your well-being.
Start Your Journey to Better Sleep
Download my ebook on sleep and start your journey to a healthier, happier life. Don’t let another night of poor sleep hold you back—take action now!
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