Part 3: The Vital Role of Sleep
Introduction: Restoring Through Rest
Welcome to Part 3 of our series, Empowered Wellness: Thriving Through Perimenopause and Beyond. So far, we’ve explored movement and nutrition as vital pillars of wellness. This week, we’ll dive into the often-overlooked but absolutely critical pillar of sleep.
Sleep is not a luxury—it’s a biological necessity, especially during perimenopause and menopause. Yet, this life stage is often marked by sleep disruptions, from insomnia to night sweats. In this article, we’ll explore why sleep matters, how hormonal changes impact your rest, and actionable strategies to reclaim restorative sleep.
Why Sleep is Essential During Perimenopause and Menopause
Sleep is the cornerstone of physical, mental, and emotional health. When you’re well-rested, you’re better equipped to manage stress, maintain energy, and regulate hormones. However, the hormonal fluctuations of perimenopause—particularly declining estrogen and progesterone—can disrupt your natural sleep cycle.
The Impact of Poor Sleep
Hormonal Imbalance: Sleep deprivation exacerbates cortisol production, further destabilizing your hormonal balance.
Cognitive Decline: Poor sleep is linked to brain fog, forgetfulness, and slower processing speeds.
Weight Gain: Sleep deprivation alters hunger hormones, increasing cravings for high-calorie foods.
Emotional Health: Chronic sleep issues heighten anxiety and depression, making it harder to cope with life’s challenges.
Addressing Common Misconceptions About Sleep
Myth 1: You Need Less Sleep as You Age
While your sleep patterns may shift, your need for 7-9 hours of sleep per night doesn’t change. Quality sleep remains essential for overall health.
Myth 2: Alcohol Helps You Sleep
Although alcohol may make you feel drowsy, it disrupts deep and REM sleep, leaving you feeling unrefreshed.
Myth 3: You Can “Catch Up” on Sleep Over the Weekend
Sleep debt is cumulative, and attempting to recover by sleeping in on weekends can disrupt your circadian rhythm. Consistent, quality sleep throughout the week is essential for optimal health.
Recommendations for Better Sleep
1. Create a Sleep-Conducive Environment
Keep your bedroom cool, dark, and quiet.
Invest in breathable bedding to combat night sweats.
Limit screen time 1-2 hours before bed to reduce blue light exposure.
2. Establish a Consistent Routine
Go to bed and wake up at the same time every day, even on weekends.
Develop a pre-sleep ritual, such as reading, meditating, or taking a warm bath.
3. Manage Night Sweats and Hot Flashes
Wear moisture-wicking sleepwear.
Consider natural remedies, like Black Cohosh and Evening Primrose in RELAX5, to help reduce hot flashes and balance hormones.
Practice deep-breathing techniques to lower body temperature during a hot flash.
4. Prioritize Nutrients for Sleep
Magnesium, specifically Magnesium Glycinate, and calcium support relaxation and improve sleep quality.
Consider certain botanicals like Lemongrass Verbena and Valerian Root, both of which are part of the RELAX5 formula, to help calm the mind.
5. Use Targeted Supplements Wisely
Melatonin: Supports sleep onset without affecting natural production.
L-Theanine: Promotes relaxation and reduces sleep latency.
GABA: Plays a role in regulating sleep cycles.
Shala’s RELAX5 combines these ingredients to support deep, restorative sleep.
Scientific Insights on Sleep and Perimenopause
Research highlights the critical connection between sleep and well-being:
A study in Menopause: The Journal of The North American Menopause Society found that 50% of perimenopausal women report insomnia symptoms, often linked to hormonal changes.
Research in the Journal of Clinical Endocrinology & Metabolism shows that poor sleep increases cortisol and ghrelin, leading to weight gain and metabolic issues.
A study in the Journal of Psychiatric Research found that improved sleep significantly reduces symptoms of anxiety and depression in midlife women.
Tailoring Sleep Strategies to Your Life
Your sleep needs are unique, and it’s important to find strategies that work for you. Start small—choose one or two recommendations from this list to implement this week.
Sleep’s Role in the Bigger Picture
Sleep is not an isolated pillar of wellness—it impacts movement, nutrition, recovery, and mental well-being. A good night’s rest boosts energy for movement, regulates hunger hormones for better nutrition, and provides the foundation for emotional resilience.
Next week, we’ll explore the fourth pillar: Recovery. Together, we’ll uncover the importance of rest and rejuvenation in building a resilient, thriving self.
Until then, prioritize your sleep—it’s the most loving gift you can give yourself.
Stay empowered and rested!