Do you remember when did you had a good sleep?
I have experienced that my sleep became shallow. I used sleep like a rock anywhere and even espresso couldn’t make me stay up. I wondered why? I didn’t know the reason why I have shallow sleep because of the lack of hormones. “Ways to help you sleep” will help how to get your good quality sleep back!! It works for me.
As your hormones decline, your depth of sleep weakens. However, growth hormone and cortisol (another good hormone) will support your shortage of hormones by allowing you to have a good quality of sleep. So you feel energetic and look younger.
Sleeping will affect not only tiredness but blood pressure, diabetes, metabolic syndrome, depression, constipation, and carelessness, and also you will lose your ability to learn.
When estrogen starts decreasing, your strength of sleep will start weakening. Thus, you lose the ability to sleep and feel your sleep is increasingly shallow. So, you can’t recover the next morning and still feel tired when you wake up (menopause fatigue).
Good to Know About Sleeping Pattern
There are 2 parts in sleeping affect on different functions of brain. The first half will help maintain the body and the other half is for the mind. Thus, if you don’t sleep well whichever the part or both period, it will affect you negatively. The recent study shows the connection of dementia and the quality of sleep is linked. We will talk about this later. So having good sleep is extremely important for all of us and we have to start now! Particularly, woman 40+ lose strength to sleep by lack of estrogen. Sleeping is very important for balancing hormones and prevent dementia and depression etc… in the future.
Don’t miss “The Golden Time”
Important to realize, having a good quality sleep is essential for balancing hormones because it will producing more growth hormone and Cortisol. Thus, they will cover the shortage of hormones by sleeping well.
Especially, 3 hours after you went to sleep is called “The Golden Time” which is the deepest time of sleep in the sleeping time. Furthermore, the growth hormone will secrete mostly in the first 90 minutes in the golden time.
The benefits of growth hormone
1st half of sleeping:
- Repairs damaged cells and tissues
- Produces bones and muscles
- Stimulates to produce estrogen
- Improves immunity
- Prevents weight gain, breaks down fat and broken veins
- Maintains young skin
The benefits of cortisol
2nd half of sleeping:
- Sorts out your memories
- Copes with stress
- Boosts your motivation
So having good quality sleep will help not just maintain your body and mind, but also to lose your menopausal weight naturally.
Ways to Help You Sleep
5 secrets of Sleeping Beauty
1. Secure the golden time
12 midnight-6am is the core sleeping time. Sleep by 12 midnight if you can. So even if you have only 6 hours sleep, you will get the deepest time of sleep to produce growth hormone and cortisol.
2. Sleep after you finish digestion:
Your insulin will go up when you eat a meal. High insulin will reduce the secretion of growth hormone. So make sure you don’t go to bed with your stomach full. Otherwise, your body is too busy to digest food. Therefore you can’t sleep and your sleep will be shallow.
The best time is when, your stomach is empty. Finish your dinner 3 hours before you go to bed. This means finish dinner by 9pm. If you can’t finish your dinner by 9pm, have a very light meal. If you can’t sleep because you are too hungry, have some vegetable sticks.
3. Make your body having the difference in temperature:
When you are asleep,the body temperature will lower. The greater the difference in body temperature in a few hours before you sleep, helps you to have a good quality sleep.
Do some sweaty Physical Exercise to raise your body temperature from late afternoon to the night. After that, your body temperature will start to gradually drop. Therefore it will help to sleep well.
Or have a warm (40 degree) bath for about 15 – 30 minutes, 2 hour before you go to bed.
4. Preparation for bed:
An autonomic nerve will switch to rest mode around 1- 2 hours before you go to bed. Thus, it is a good idea to start managing your stress levels around this time. First, turn off all digital such as mobile phone, computer and TV. Then have a warm bath, make the room darker and do Petite-zazen, Have a look at “Warm You Up”, there are more things you can do to prepare for your sleep.
Sunlight will help adjust the body clock. Therefore, it will help your body, your brain and your mind work properly. See more about benefits of sunlight (Sunshine Hormone).
Program the ‘5 secrets of Sleeping Beauty’ into your schedule to stay energetic and look great.
Imagine you are getting healthier and looking younger while you sleep. It is magic of sleeping beaty!
Last of All…
Menopause age make you think about how important health is for you and your family. What you do now affect you later in your life. I followed the 5 secrets of sleeping beauty and work for me.
In Addition, I made some healthy recipes that focus on women40+ because it is my issue too. Check out my link “Food & Recipes” that produce more hormones, rich in calcium, lower cholesterol and blood pressure.
Ways to rejuvenate you on “Body” that create healthy body and relief your pain. “Mind & Soul” will give you the power to control your stress and deal with problems. What foods are better for hormones and calcium are on my link “Osteoporosis Diet”.
Enjoy mid stage of our life and get skills and knowledge to have healthy and happy life. It starts now and do “Healthy Aging ” together with the Healthy blossom.