Good quality sleep is such a crucial part of our wellbeing. Have you noticed it’s one of the first things to go as our adrenal glands become fatigued, as we enter midlife and as our hormonal balance begins to shift?
Heading to bed only to watch the ceiling, or our sleeping partner, unable to calm our body and brain. Even if we fall asleep straight away, sleep is lighter and more easily disturbed. We stir back into consciousness and the usual trip to the bathroom.
We grew up with wonderful fairy tales of sleeping princesses, believed in the notion that we could ‘sleep like a baby’ (from experience we know that’s rather removed from the truth). As women we live in a fast paced, modern world. If we allow it, we are hooked to technology and more connected than ever. Filling our schedules with a multitude of roles and responsibilities.
It’s a world that is more suitable for men. Our feminine cyclical nature requires a more nurturing flow. No wonder that when we crave sleep, it can become elusive.
Without a good night’s sleep, we wake up feeling tired rather than energized. Unable to concentrate properly, which leads us to forget things and make mistakes. We can feel irritable rather than have a sense of peace and calm. Research also suggests that lack of sleep is related to weight gain, depressed immune system and psychological depression. Sleep loss becomes a roller coaster of cause and effect.
Sleep is especially important in the second half of life – ‘the holy grail’ for a lot of menopausal women.’
Susan Willson, Making Sense of Menopause.
Cortisol, the primary stress hormone, has a lot to do with our sleep quality. When our cortisol level remains high at bedtime it’s difficult for us to switch off, relax and fall asleep.
Cortisol is normally high when we get up in the morning. Priming us for what we have planned for the day. There’s a steep drop around noon (hence the feeling of needing an afternoon nap). We regain energy into the evening. Then our lowest levels of cortisol come between 10.00 – 10.30pm encouraging our body toward sleep.
What causes our cortisol levels to remain high at night?
- Staying up later than the body’s natural signal for sleep.
- Screen time. Watching T.V and other devices. Both overstimulate the brain and cause the cortisol level to rise.
- The stresses of normal day to day modern life. The mental and physical fatigue of a busy day. Replaying the ‘dramas’ and conversations of the day as our head hits the pillow.
Creating calm bedtime rituals gives the body a signal to slow down for sleep. Here are some suggestions:-
- Lighter, nutritious meals eaten earlier in the evening.
- Allowing a minimum of 30 minutes between T.V/devices and bedtime. (One hour is even better).
- Taking a shower, reading a book, yoga, quiet meditation or drinking a calming tea.
- Dimming lights, bedding suited to the temperature and fresh air from open windows if available.
- Going with your body’s natural craving for sleep even if it means an early bedtime. Slowly bringing your current bedtime back toward 10.00 – 10.30pm.
Getting quality sleep is important for women. It’s an anchor for how we cope with the transition through menopause and beyond. Honouring your own needs during the day and creating evening rituals prior to bedtime help to encourage a restful night’s sleep.