As a woman have you ever wondered why you might be struggling to get a good night’s sleep? While hormones such as estrogen and progesterone could be the reason your sleep cycle is in disarray at certain times of the month.
We know that sleep can be an issue during pregnancy, but what about the other times when we experience hormone fluctuations? Sleep can be disrupted during both menstruation and menopause.
Hormonal Fluctuations & Sleep During Menstruation
During menstruation, hormone fluctuations can lead to sleep disturbances, increased fatigue, and discomfort that disrupts our rest. Estrogen promotes REM sleep, while progesterone has a calming effect. However, when these hormones fluctuate, it can result in poor sleep quality. Yet a good night’s sleep is essential to support effective hormone health, as sleep disturbances further exacerbate hormonal imbalances.
Menopause & Sleep Disturbances
The decline in hormone levels during menopause are known to disturb sleep as lower levels of estrogen and progesterone can cause irritability and difficulty relaxing. Symptoms like hot flashes, night sweats, and increased anxiety can wake the brain even during sleep, preventing women from maintaining a quality sleep pattern.
Consequences of Sleep Deprivation
The disadvantages of not having a good night’s sleep are numerous. Lack of sleep can impact hormone health and contribute to raised cortisol levels. High cortisol can disrupt sleep patterns and affect overall health. Sleep deprivation can also create additional health issues such as kidney health, and disrupt the digestive, endocrine, central nervous, and musculoskeletal systems.
How to Improve Your Sleep
If you experience sleep debt – losing sleep over the course of a week or disrupted sleep – try these strategies, especially if you’re dealing with menstrual or menopausal sleep disturbances:
Manage Stress: Practice deep breathing, spend time in nature, engage in light exercise, and try mindfulness techniques to better manage stress.
Eat Healthier: Incorporate foods like flaxseeds, chia seeds, veggies, raw dairy, and herbal teas such as passion flower and chamomile into your diet.
Exercise Regularly: Physical activity can help regulate sleep patterns.
Create a Comfortable Sleep Environment: Maintain a cool, dark, and quiet bedroom.
Establish a Bedtime Routine: Commit to going to bed at the same time each day. It may take time to adjust, but your body and mind will eventually get used to it.
Practice Good Sleep Hygiene: Limit screen time before bed, avoid caffeine and alcohol close to bedtime, and create a relaxing pre-sleep routine.
By making these adjustments, you can support better sleep & improve overall hormone health.
Main – Photo by cottonbro studio
