Sound sleep: incredibly important but difficult to get!
Hard training and good nutrition are essential, but sleep is really where your body recovers, repairs, and prepares for peak performance.
Lack of quality sleep is detrimental to performance and recovery, and adversely affects overall well-being. According to the National Sleep Foundation, more than 60% of postmenopausal women report problems with insomnia.
Hormones play a role:
Progesterone has a direct sedative effect and stimulates respiration. As progesterone levels drop during menopause, sleep disturbance rises.
Estrogen has been shown to increase REM sleep, assist in serotonin metabolism, decrease sleep latency, decrease the number of times you wake during the night, regulate body temperature, and regulate cortisol to help stabilize sleep.
Estrogen withdrawal leads to:
Increased bursts of the hormone GnRH which increases vasodilation, causing you to lose too much heat and start shivering to warm back up.
Higher norepinephrine levels in your brain, impeding your ability to handle temperature changes.
Less Melatonin production results in lack of efficient temperature regulation (your body doesn’t cool down enough to trigger optimal sleep). As most of us know, Melatonin is a key hormone for regulating sleep.
What can you do to improve the quality of your sleep?
Establish a regular bedtime
Keep the bedroom temperature cool
Try to avoid alcohol and caffeine (especially important for perimenopausal women to mitigate the onset of hot flashes and anxiety)
Consider the following sleep aids (always discuss with your physician or nutritionist prior to taking these supplements):
Montmorency tart cherry juice concentrate: High in melatonin and has anti-inflammatory properties. Try drinking an ice-cold glass 30 min before bed to help reduce your core temperature and feel tired.
Valerian Root (tea or capsules): If you choose to use a melatonin supplement, valerian can be a perfect complement. Melatonin enhances deep sleep, while valerian helps you fall asleep quicker.
Black Cohosh (tea or capsules): AKA Actaea racemosa and Cimicifuga racemosa, is a member of the buttercup family. Widely studied as an alternative to menopausal hormone therapy for alleviating hot flashes and other menopausal symptoms.
Melatonin: This always seems to be the first thing that people turn to when their sleep is suffering...but give valerian and tart cherry juice a try first because these have been shown to naturally increase your body’s production of melatonin without the melatonin hangover side effect that is reportedly very common when taking straight melatonin. IF temperature related sleep issues persist, trying 0.3 to 1.0 milligram 30 minutes before bed might be beneficial.
Questions? Contact Plus Forte!
Email: courtney@plusforte.co
Phone: 978-590-6951
Reference:
Sims, S.T., Yeager, S. (2016). ROAR: How to match your food and fitness to your female physiology for optimum performance, great health, and a strong, lean body for life. Rodale Wellness.
