Most of us are not getting enough…

How much are you getting?

I don’t know if you’re anything like me Dame, but as I hit menopause my sleep became really problematic. I’d go to bed, fall asleep and wake up one to two hours later, fully alert and then be awake until just before it was time to get up and that’s when I’d get my best sleep, in that hour before rising.

 

Or, I’d go to sleep and then wake up at 3am and that would be it. Job done! 

 

I felt like I was constantly  playing catch up and starting to morph into a really grumpy old mole (is this where Karen comes from – sleep deprived peri-menopausal women???).

Did you know we spend about 25 years of our life asleep?

Sleep this way

Why does sleep change during the change?

After hot flushes, issues with sleep are the most common problem around menopause.

And it’s a complicated thing!

  • During early peri-menopause (that time we may not recognise yet that we’re entering into – I call that the ‘denial phase’), when our oestrogen surges, we also get high-histamine (which impacts sleep)

 

Then we experience:

  • less oestrogen, along with
  • lowered levels of melatonin (the hormone that controls our sleep/wake cycle), and
  • disrupted cortisol – the stress hormone (under the influence of…oestrogen – she’s a wily minx…)

 

PLUS, if you’re getting hot flushes and finding you need to get up and pee more, that is not going to help matters one little bit!

So why do we need it?

Scientists have been exploring the question for some time and whilst there is still so much to learn about the complexities of our fabulous brains, a few theories have been researched.

Restoration theory – sleep provides the body with the opportunity to repair and rejuvenate itself. Studies show that muscle growth, tissue repair, protein synthesis and growth hormone release occur mostly or only during sleep.

If you are having trouble sleeping, this may impact on your ability to lose weight.

Brain plasticity theory – ooh, I love this stuff. Sleep positively impacts on the structure and organisation of our brains. It seems if we don’t get enough sleep, this has a profound effect on our ability to perform tasks and learn new things (or remember where you put the car keys..).

Want to make a positive change in your life? Get some quality zeds.

Sleep is also involved with the following processes:

  • Anti-stress reactions and emotional soothing
  • Detoxification
  • Immune responses
  • Growth and time-keeping
  • Learning and memory acquisition

 

The cost of sleep deprivation is utterly alarming. How alarming, I hear you ask…To be exact, 3,017 deaths in 2016-17 were estimated to have been partly caused by sleeplessness, including traffic and industrial accidents or as a consequence of heart disease or diabetes.

Given that we spend a third of our life doing it, I reckon it’s worth doing it right!

What if you’re not getting enough?

We’re still talking sleep Dames…

Scientific research has shown that it is important to develop good ‘sleep hygiene’.

AND that the bedroom should be for sleep and sex. Yes indeed!

Dim, Dim the Lights

It seems exposing ourselves (not Benny Hill style) to artificial light at night shuts down melatonin production. By reading those texts and emails in the middle of the night you are increasing your risk of a whole host of health issues.

If sleep issues have become a problem for you, I would encourage you to download the Ultimate Survivor’s Guide. It’s FREE and filled with  tips on how to manage the most common symptoms of menopause.

OR

Jump in and download the Insider’s Guide, Sleepless in Seattle where we take a deep dive into sleeplessness and what you can do about it (it’s only $89 and comes with a 30 minute consult with yours truly). Together we can make a Practical Magic plan to get your sleep back on track.  

Keep being great and remember to embrace the change (one hot flush at a time),

Marnie

P.S If you know someone who is struggling with all the changes, please share this with them.

P.P.S Check out– how do you know if you’re perimenopausal? This quick quiz will help you determine whether you are.

Great Dames Labour

About

With over a decade of experience helping women just like you, who better to help you ’embrace the change’? Find out more about Marnie here.

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