Promoting good sleep habits during peri-menopause and menopause
If you are going through peri-menopause, you may have noticed that your sleep pattern has become disrupted. It’s a common issue that many women face during this transitional time.
Dr. Aviva Romm a gynaecologist and herbalist says that hormonal changes during peri-menopause can disrupt sleep patterns and make it harder to fall asleep or stay asleep. Declining oestrogen levels can lead to hot flushes and night sweats, which can wake many women up in the middle of the night and make it difficult to fall back to sleep.
To help women manage sleep disturbances during perimenopause Dr. Leah Hechtman. (a naturopathic physician) recommends a multifaceted approach that includes lifestyle changes, dietary modifications, and targeted supplements.
So here are some natural remedies you can try to help you get a better night’s sleep.
Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Create a relaxing bedtime routine that can help you unwind and prepare for sleep, such as taking a warm bath, reading a book, practicing relaxation techniques like deep breathing or meditation, or listening to calming music.
Make your bedroom sleep-friendly: Make sure your bedroom is dark, cool, quiet, and comfortable. Consider using blackout curtains, earplugs, or a sleep mask.
Limit your exposure to electronic devices: Avoid using electronic devices such as smartphones, tablets, or laptops in bed, as the blue light they emit can disrupt your sleep cycle.
Avoid caffeine and alcohol: Avoid consuming caffeine or alcohol in the late afternoon or evening, as they can interfere with sleep.
Exercise regularly: Regular exercise can improve sleep quality and help you fall asleep more easily. Just make sure to finish your workout at least a few hours before bedtime.
Manage stress: Stress and anxiety can make it difficult to fall asleep. Try to manage your stress levels by practicing relaxation techniques such as yoga, deep breathing, or meditation.
Herbal medicine is a great option to consider as many herbs have been used for centuries to promote relaxation and improve sleep quality. Here are some of my favourite herbs for sleep:
1. Valerian root has a calming effect on the nervous system and can help you fall asleep faster. Valerian root contains valerenic acid and valtrate, which have sedative properties. Valerian root is thought to work by increasing the levels of gamma-aminobutyric acid (GABA) in the brain.
2. Chamomile is a very gentle herb that has a mild sedative properties and soothing aroma. Chamomile has been used for centuries to promote relaxation and improve sleep. Dr Aviva Romm, explains that chamomile contains compounds called apigenin and luteolin. These compounds bind to receptors in the brain that help to calm the nervous system and bring a feeling of relaxation and drowsiness. Chamomile also contains compounds called flavonoids, that may increase the production of GABA, a neurotransmitter that has a calming effect on the brain. DR. Romm also notes that chamomile has an anti-inflammatory properties. Chronic inflammation has been linked to sleep disturbances so by reducing inflammation chamomile may help to promote sleep.
3. Passionflower has been used for centuries to promote relaxation and improve sleep quality. Passionflower contains several compounds, including flavonoids and alkaloids, that have sedative effects on the body. These compounds interact with the GABA receptors in the brain, which can help to reduce anxiety and promote relaxation.
4. Hops contain a bitter resin called lupulin, which has been shown to have sedative effects and can help to promote sleep. Lupulin is believed to work by increasing levels of GABA in the brain, which can help to calm the nervous system and promote relaxation. Hops also have been shown to have anxiolytic (anti-anxiety) effects, which can be helpful for people who have difficulty falling asleep due to stress or anxiety. By calming the mind and reducing feelings of anxiety, hops can help to promote more restful sleep.
5. Lemon balm contains several compounds, including rosmarinic acid, which has been shown to have sedative effects on the body. These compounds interact with the GABA receptors in the brain, which can help to reduce anxiety and promote relaxation.
6. Lavender has a calming effect on the body. Lavender is a natural remedy that has been used for centuries to promote relaxation and improve sleep quality. It is believed to work by increasing levels of serotonin and gamma-aminobutyric acid (GABA) in the brain, which help to calm the nervous system. Lavender contains several compounds, including linalool and linalyl acetate, which have sedative effects on the body. These compounds interact with GABA receptors in the brain, which can help to reduce anxiety and promote relaxation. Studies have shown that inhaling the scent of lavender can have a calming effect on the body, reducing heart rate and blood pressure, and promoting relaxation. This can be particularly helpful for people who have difficulty falling asleep due to stress or anxiety.
In conclusion, sleep disturbances during peri-menopause are common and can have a significant impact on a woman’s quality of life. It’s important to prioritise good sleep habits so you can enjoy restful, rejuvenating sleep and wake up refreshed and energised so you can take on the day with confidence.
See you soon,
Ayelet
References:
Hectman, L (2018). Clinical Naturopathic Medicine. Elsevier Health Sciences.
Romm, A. (2018). Botanical medicine for women’s health. Churchill, Livingstone.
