Sleep. It’s one of the most important things you can do for your health and your hormones. Simply put, it’s a foundation of health. For many women sleep is elusive, especially in the hormonal transitions our bodies make in our 40s. In fact, millions of women suffer from insomnia, which can lead you to feel anxious, depressed, irritable, and craving foods high in sugar and carbs.
Hormones & Sleep
Our sleep is impacted primarily by two hormones; melatonin and cortisol. Progesterone, specifically low progesterone, can play a role in sleep issues such as waking up multiple times throughout the night.
Melatonin
Melatonin is called the sleep hormone. Its production and release is related to the time of day, with melatonin levels rising when it becomes dark, signaling that it is time rest and sleep. Melatonin production decreases as we age, so it’s important to be practicing good sleep hygiene. A dark room, a 10 pm bedtime, and avoiding blue light before bed are all helpful tools. Melatonin also has the important job of controlling the timing and release of female reproductive hormones.
Cortisol
Cortisol is the stress hormone made by our adrenal glands. Cortisol is our fight or flight hormone that literally saves our lives and gets us through challenges like danger or infection.
Cortisol is part of your natural sleep-wake cycle. Under normal (non-stressed) conditions, cortisol levels would increase before waking and slowly drop during the day.
And this makes sense because we know that it helps increase mental clarity as well as blood sugar to fuel your muscles. And we need mental clarity and to move our muscles, especially when we are awake. Short-term activation of cortisol is a good thing.
But we also need this effect to “wear off” by the end of the day so we can start getting tired and relaxed enough to get a good night’s sleep. In other words, in the evenings, we want to start more resting and digesting. It is not, however, beneficial for your cortisol to stay high cortisol day after day due to chronic stress.
Long-term elevation of cortisol can lead to HPA axis dysfunction which can lead to fatigue, anxiety, low blood pressure, poor immunity, brain fog, PMS, and irregular periods. HPA axis dysfunction can also be caused by sleep deprivation and a disrupted circadian rhythm.
If you have a difficult time with sleep, it’s important to take a look at the underlying reason or possible root cause. A few possible causes of sleep problems include:
- HPA axis dysfunction and elevated cortisol
- magnesium deficiency
- drinking too much caffeine
- chronic stress
- lack of a bedtime routine
- thyroid issues
- grief
- perimenopause
- low blood sugar
- anxiety
- depression
- exposure to blue light before bed
If you are suffering from disrupted sleep or you want more restorative sleep, these 8 sleep hygiene tips can make a big difference in your sleep.
8 Sleep Hygiene Tips
- Sleep in a cool, dark room
- Lights out by 10pm
- Avoid blue light before bed
- Create a bedtime routine
- Reduce noise levels
- Take an Epsom salt bath
- Meditate
- Cut alcohol and caffeine from your diet
Natural Remedies for Sleep
- Magnesium is a great supplement for promoting sleep and a great mineral for your period health.
- Melatonin can promote healthy sleep especially due to jet lag or aging.
- CBD is often used for anxiety. Studies suggest that CBD can also be beneficial for falling asleep and staying asleep.
- Ashwagandha is an adaptogen that promotes a deep sense of calm. It can be taken at any time of day but can be especially beneficial for winding down in the evening. Enjoying an evening Golden Milk tonic that includes ashwagandha can promote healthy sleep.
Sleepless nights, trouble falling asleep and an out of whack circadian rhythm are all signs of hormone imbalance. That’s why it’ important to find a natural strategy that works well for you, so you can get back to enjoying quality restorative sleep.
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