Sleep - Part 3
Peri- & Menopause & Sleep
Are you over 40 and are having sleep issues???
…ya, there’s a very good chance you’ve just screamed a YES!! to your computer.
The reason for this is the dance of cortisol. As your estrogen levels change, your cortisol levels begin to spike WAAAAAAAAAAY too easily. This makes sleep feel really difficult.
Use your sleep as a guide to balance. Sleep will be the first signal that your cortisol might be too high AND the last to react to your changes. Once you’re sleeping soundly again, you know your body is back into balance. And yes, it’s okay to be wildly frustrated by this!
In this part, we’re going to look at the different things that can cause your cortisol level to spike and the many things to try to get your body back into balance.
…and in case you’re wondering, this section has been written from experience. Four years ago when I first wrote this masterclass, I didn’t have any issue with sleep. I slept soundly almost every night. Today…I’m 4 years older (46) and the dance of cortisol is playing out in my life on a daily basis. So, this section is written from my experience, along with all of my wonderful peri- and menopausal clients who are having similar issues :)
During perimenopause and menopause, our bodies go through significant hormonal changes. One hormone that plays a central role in this stage is cortisol. Cortisol levels can fluctuate during this time, leading to sleep disruptions and other bothersome symptoms.
Think of your cortisol level right now as a broken dimmer switch. Sometimes it works properly, giving you a bit when you only need a bit. And other times, it goes straight to FULL with the smallest trigger. Small issues, like minor blood sugar imbalances (which become louder now too 🙄), worries, and schedule changes can cause more cortisol than needed to flood your bloodstream.
This spells trouble for your sleep because cortisol usually follows a natural rhythm throughout the day, with its highest levels in the morning, helping us feel alert and awake. However, during perimenopause and menopause, cortisol levels may become dysregulated, leading to higher levels at night when they should be lower. This can make it challenging to fall asleep or stay asleep, as you may find yourself feeling more wired or anxious when you should be winding down. It’s that “wired but tired” feeling.
Blood Sugar and Sleep
During perimenopause, fluctuating hormones can wreak havoc on women's sleep patterns, and blood sugar levels can play a significant role in this disturbance. When blood sugar is imbalanced, especially during the night, it can lead to disruptions in sleep quality.
Ever wake up at 4am with your mind racing? One of the causes is a blood sugar crash! But, you don’t wake up when it crashes, what wakes you up is the cortisol spike that your body requires to bring your blood sugar back up. It also suppresses your appetite, which is why you’re wide awake but not hungry.
This is what happens -
During perimenopause and menopause, hormonal changes can affect insulin sensitivity and how our bodies regulate blood sugar. Estrogen and progesterone play important roles in maintaining stable blood sugar levels, and their decline during this stage can lead to insulin resistance and blood sugar imbalances.
The body's natural insulin response to higher blood sugar levels can stimulate the release of stress hormones like cortisol, which can make it difficult to fall asleep and stay asleep. Additionally, low blood sugar levels can cause night sweats and hot flashes, further interrupting the sleep cycle.
So, how does this relate to sleep? Well, when blood sugar levels are out of whack, it can cause sleep disruptions and make it harder to fall asleep or stay asleep throughout the night. Here's why:
Energy crashes: When blood sugar levels fluctuate, especially when they drop too low, you may experience energy crashes, leading to feelings of fatigue, drowsiness, and even wakefulness during the night. These energy crashes can disrupt the natural sleep-wake cycle and make it challenging to achieve restful sleep.
Nighttime awakenings: Blood sugar imbalances can cause nighttime awakenings as well. If your blood sugar levels spike too high or drop too low during the night, your body may signal you to wake up, often accompanied by feelings of hunger, restlessness, or anxiety.
Getting your blood sugar stable right now is important for your sleep (and you’ll have more energy, feel better, and all of that good stuff). Here are a few things to consider:
Balanced meals: Make sure your meals all have fibre-rich carbohydrates, lean proteins, and healthy fats. This combination helps slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. A blood sugar balanced meal should keep you satisfied for 4+ hours. If not, add some healthy fat, protein, or fibre next time. A few experiments can make a big difference.
Mindful snacking: If you experience nighttime awakenings or struggle with energy crashes, having a small, balanced snack before bed can help stabilize blood sugar levels throughout the night. Choose snacks that combine a source of protein with healthy fats, like a handful of nuts with a slice of turkey or some Greek yogurt with berries.
Avoiding refined sugars and processed foods: Add more whole foods, like fruits and veggies, and let them squish out high in refined sugars and processed carbohydrates.
Regular physical activity: Regular movement and strength training can improve insulin sensitivity and help regulate blood sugar levels. Find activities that you enjoy and make them a part of your routine. However, avoid exercising too close to bedtime, as it may stimulate your body and make it harder to wind down for sleep.
Hot flashes & other peri- & Menopausal symptoms keeping you awake
Hot flashes, night sweats, and a host of other menopausal symptoms can turn our nights into a steamy rollercoaster ride. Let's delve into why these symptoms and find some strategies to help you find relief and enjoy a restful slumber.
Hot Flashes and Night Sweats:
Ah, the notorious hot flashes and night sweats, those unwelcome visitors that can disrupt our sleep. During menopause, hormonal fluctuations, particularly the decline in estrogen, can affect the body's internal thermostat, leading to sudden waves of heat and excessive sweating. These disruptions can jolt us awake, drenched in sweat and craving a cool breeze.
To manage hot flashes and night sweats:
Dress in layers and choose breathable fabrics to help regulate body temperature.
Keep a fan or a portable handheld fan nearby to provide instant coolness when needed.
Create a sleep-friendly environment by using moisture-wicking sheets and keeping your bedroom cool.
Explore natural remedies like herbal supplements, such as sage, black cohosh, or evening primrose oil, under the guidance of a healthcare professional.
Practice relaxation techniques, such as deep breathing or progressive muscle relaxation, to help ease the intensity and duration of hot flashes.
Mood Swings and Anxiety:
Hormone changes can make you feel like a different person some days. They can bring about emotional changes and mood swings due to hormonal shifts and other life factors. These mood swings and feelings of anxiety can interfere with our ability to relax and fall asleep peacefully.
To manage mood swings and anxiety:
Find some stress reduction techniques like meditation, yoga, or journaling to help calm the mind and promote a sense of emotional balance (reduce stress seems to be a big theme here…go figure :)
Prioritize self-care activities that bring you joy and help alleviate stress.
Seek support from friends, family, or support groups to share your experiences and find understanding.
Sleep-disrupting Symptoms:
If hot flashes and anxiety wasn’t enough, this hormone shift can bring about a whole range of sleep-disrupting symptoms, such as frequent urination, restless legs syndrome, and increased sensitivity to noise and light.
To manage sleep-disrupting symptoms:
Minimize fluid intake before bed to reduce the frequency of nighttime bathroom visits (also, the deeper you sleep, the less liquid goes into your bladder).
Establish a consistent sleep routine, including a regular bedtime and wake-up time, to help regulate your body's internal clock.
Create a sleep environment that is calm, dark, and quiet. Use earplugs, eye masks, or white noise machines as needed.
Practice relaxation techniques, such as gentle stretching or taking a warm bath, to ease restless legs syndrome.
Limit caffeine and alcohol consumption, as these can exacerbate sleep disturbances.
Incorporating a few lifestyle modifications, exploring natural remedies, and seeking support from healthcare professionals can help you navigate this transformative stage with grace and improve your sleep quality.
In Part 4 of sleep masterclass, we'll dive into sleep hygiene practices and relaxation techniques to optimize your sleep routine that will help to. So, head over there!
Got any questions or comments? Write them below or jump to our private Facebook Group or the Ask Lisa page :)