In light of World Sleep Day this week, we're reminded of the fundamental yet often overlooked aspect of our daily lives—sleep.  

 As the cornerstone of health and longevity, sleep demands our attention and care, more so for women navigating the challenging waters of perimenopause to menopause. This article shines a light on the importance of sleep during this transitional phase and explores practical ways to enhance sleep quality. 

The Importance of Sleep for Overall Health 

Sleep isn't just a passive activity; it's an active state of restoration, healing, and rejuvenation for both the mind and body. Quality sleep boosts immune function, aids in the repair of heart and blood vessels, and plays a critical role in memory retention and emotional balance. Yet, despite its profound benefits, sleep is frequently sidelined in our self-care routines.  

Esteemed sleep scientist Matthew Walker has devoted his career to studying the intricacies of sleep and its profound effects on health, performance, and longevity. Through his research, public talks, and appearances on platforms like The Huberman Lab Podcast, Walker has brought the importance of sleep into the spotlight, with the aim to make people understand how important it is for well-being.  

As you may (or may not) know, perimenopause marks the years leading up to menopause and this period is characterised by significant hormonal fluctuations, notably decreases in estrogen and progesterone, which can wreak havoc on sleep. Symptoms like hot flashes, night sweats, and mood swings further contribute to sleep disturbances making it difficult to get a goods night’s sleep despite being exhausted.  

The hormonal upheaval during menopause directly impacts the sleep cycle, leading to difficulties in falling asleep, staying asleep, and achieving deep, restorative sleep. Estrogen, for instance, influences the management of the sleep cycle and temperature regulation, making its decline a double-edged sword for sleep. Studies have consistently shown a link between decreased estrogen levels and the increased prevalence of sleep disorders among menopausal women. 

Establishing good sleep hygiene practices can help women significantly alleviate sleep disturbances. Here are several key steps to consider: 

Keeping the Bedroom Cool and Comfortable 

During menopause, many women experience night sweats, leaving women drenched and having to change nightwear and bedding. To combat this, it’s essential to keep the bedroom at a cooler temperature, which not only helps to minimize night sweats but also signals to your body that it's time to sleep. Consider using breathable, moisture-wicking bed linens and pajamas, and if necessary, invest in a fan or a cooling mattress pad to maintain a comfortable sleeping environment. 

Establishing a Regular Sleep Schedule 

Our bodies thrive on routine, and a consistent sleep schedule helps to regulate our internal clock, or circadian rhythm. Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle and can help you fall asleep more easily at night. 

Engaging in Relaxation Techniques 

Menopause can often bring about increased stress and anxiety, which can impede sleep. Engaging in relaxation techniques before bed can greatly improve your ability to fall asleep. Meditation, gentle yoga, or even a warm bath can help relax your body and mind.  

Avoiding Alcohol Before Bedtime 

Alcohol is a sedative, but it can lead to fragmented sleep patterns and prevent you from reaching the deeper stages of sleep. To improve sleep quality, it's best to avoid alcohol, especially in the hours leading up to bedtime. If you do choose to drink, allow ample time for the alcohol to metabolize before going to sleep. 

Eating Habits and Sleep 

What and when you eat can also affect your sleep. Heavy or large meals within three hours of bedtime can cause discomfort from indigestion and can also cause sleep disturbances. If you're hungry before bed, opt for a light snack that is unlikely to disturb your sleep. Foods high in complex carbohydrates or a small amount of protein can promote sleep without overwhelming your digestive system. 

Morning Sunlight Exposure: Esteemed neuroscientist Dr. Andrew Huberman through his famous Huberman Lab podcast regularly highlights the importance of natural light exposure in the morning. Getting sunlight upon waking helps regulate the body's circadian rhythm, which controls your sleep-wake cycle.  

Natural supplements can indeed be helpful for sleep, offering a gentler alternative to prescription sleep medications. These supplements typically have fewer side effects and a lower risk of dependency. It's important to remember, though, that "natural" doesn't always mean safe for everyone, and it's advisable to consult a healthcare provider before starting any new supplement regimen. 

Here are a few natural supplements that are noted for their sleep-promoting properties: 

- Melatonin: It's a hormone that regulates the sleep-wake cycle. It's especially useful for adjusting sleep patterns in cases of jet lag or shift work disruptions. 

- Lavender: Often used in aromatherapy, lavender has a soothing effect and is believed to improve sleep quality, especially when used as an oil in diffusers or when the scent is inhaled before bedtime. 

- Valerian Root: Traditionally used for its sedative properties, valerian root is taken to reduce the time it takes to fall asleep and to improve sleep quality. 

- Chamomile: Known for its calming properties, chamomile is typically consumed as a tea and has been associated with better sleep quality. 

-Magnesium Glycinate: This form of magnesium is combined with glycine, an amino acid that has a calming effect on the brain and can help facilitate sleep. Magnesium glycinate is known for being well-absorbed by the body and less likely to have a laxative effect compared to other forms. In addition to its sleep-promoting benefits, magnesium glycinate can also have a positive impact on reducing anxiety and stress levels, which can further contribute to restful sleep. 

- Other botanical extracts: Ingredients like lemon balm, hops, passionflower, and skullcap have also been studied for their calming effects which may facilitate better sleep. 

Each of these supplements works differently and may be beneficial depending on the specific sleep concerns. For instance, melatonin can be particularly effective for circadian rhythm disorders or when the sleep cycle has been disrupted, while lavender and chamomile may be more suitable for someone looking to wind down and manage anxiety before sleep. Valerian root may serve those with insomnia who are looking to reduce sleep latency. 

When considering these supplements, it's crucial to look at reputable sources and choose products with a clear list of ingredients, dosages, and preferably with third-party testing. Enaiya strongly recommends https://katelivingsupplements.com/ where you can get 10% discount using our code ENAIYA10. (All supplements on this site are vetted by a qualified expert and contain evidence based formulations.) 

By understanding the unique challenges faced during this transition and adopting targeted strategies to improve sleep hygiene and consider safe supplements, we can greatly enhance the quality of sleep and, by extension, life.  

Embrace these practices and go and get a good night’s sleep!