Disrupted Sleep and Our Hormonal Changes

Due to all of the changes going on in our body, we may experience disrupted sleep and insomnia as part of our PeriMenopause and Menopause transition.

Approximately 16% of postmenopausal women report having trouble falling asleep, and 41% report waking up frequently during the night.

So disrupted sleep can be one of the most detrimental symptoms! As a busy executive woman, this is not conducive to us performing at our best, with 51% of women having reported that they take time away from their business or career due to PeriMenopausal and Menopausal symptoms.

MY DISRUPTED SLEEP STORY

I am so sensitive to sleep! Even as a busy child if I did not get enough sleep I just could not function.

Therefore taking no notice of my disrupted sleep, I would get up each morning and just carry on. Attending meetings and organising my family all on “auto pilot”.

I was too busy to stop and think about why my sleeping patterns were getting worse and the impact on my overall health.

WHAT CAUSES OUR DISRUPTED SLEEP

Therefore it’s from PeriMenopause to PostMenopause, women report the most sleeping problems. Most notably, these include hot flashes, mood disorders, insomnia and sleep-disordered breathing. Poor sleeping problems can often be accompanied by depression and anxiety.

Menopause is a time of major hormonal, physical and psychological change for women. During the PeriMenopause or transition phase, our ovaries gradually decrease production of oestrogen and progesterone.

A decrease in oestrogen slows down the intake and secondary production of magnesium, a mineral that helps muscles to relax. Whereas, progesterone works to induce sleep, and with decreased levels in the body, we are more prone to insomnia.

Generally, post-menopausal women are less satisfied with their sleeping patterns and as many as 61% report insomnia symptoms. Snoring has also been found to be more common and severe in post-menopausal women. Snoring, along with pauses or gasps in breathing can be signs of sleep apnoea.

HOW TO MANAGE DISRUPTED SLEEP

As busy Business Women, a good nights rest is especially important so that we get up feeling rested and ready to face the day. So using my My MidLife Resilience System© will help you manage sleep and regain control over your body.

MIDLIFE-FOOD

• Food – Have a balanced, healthy meal plan, unhealthy eating habits can negatively affect sleep.
• Carbohydrates – Eat slow release carbs that are rich in fibre and don’t cause sudden blood sugar spikes. Avoid refined sugars as they can cause insomnia.
• Lean Protein – Eaten in adequate amounts it can benefit sleep problem treatment as both low and high protein intake were linked to poor sleep quality.
• Healthy Fats – Mono and polyunsaturated fats are recommended as high saturated fats and low fibre intake has been associated with poorer, less restorative sleep.
• Stimulants – Try to avoid drinking caffeine and alcohol in the evening as this can make falling asleep more difficult.

MIDLIFE-SELFCARE

• Move – Regular exercise helps regulate sleep patterns. It helps us to fall asleep faster and better.
• Calm – Reducing stress is key for as prolonged stress is one of the most common causes of poor sleep.
• Snooze – Adopt a good sleep routine and habits. Go to bed at the same time each night, avoid any electronics in bed. Get 7 to 8 hours of a night to rejuvenate and repair your body.

DISRUPTED SLEEP SUMMARY

A decrease in oestrogen slows down the intake and secondary production of magnesium, a mineral that helps muscles to relax. Whereas, progesterone works to induce sleep, and with decreased levels in the body, we are more prone to insomnia.

16% of postmenopausal women report having trouble falling asleep, and 41% report waking up frequently during the night.

Use My MidLife Resilience Coaching Boost© below or watch my Video to help manage Disrupted Sleep to Keep Yourself in Business Through your Hormonal Changes…

KEEPING WOMEN IN BUSINESS…

Are you a Business Woman who wants to manage Disrupted Sleep before it impacts you? Or are you struggling with getting a good nights rest today and don’t know where to start to manage it?

Then book a 45 minute Complimentary Consultation which includes My MidLife Resilience Assessment© to help you understand the impact of your hormonal changes. Then together we create a plan for you to manage your menopause, building a Strong Body to “Keep You in Business Through Your Hormonal Changes“…

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