Disclosure: Some of the links on this website are affiliate links, which means that I may earn a commission if you click on the link or make a purchase using the link. When you make a purchase, the price you pay will be the same whether you use the affiliate link or go directly to the vendor’s website using a non-affiliate link.
Unlocking the Secrets of a Restorative Sleep Routine:
A quality sleep routine is one piece of the wellness puzzle that many people overlook. One important factor that is very often disregarded as women navigate the challenging changes that happen during perimenopause, is the quality of their sleep adn it’s effect on their fat loss efforts.
It goes without saying that getting enough sleep is crucial for overall health, but during this transitional phase, its importance is increased.
We are going to delve deeply into the significance of sleep for women going through perimenopause and beyond, examining the complex interplay between hormonal changes, sleep disruptions, and their significant effects on mental, emotional, and physical well-being.
Let’s learn how prioritizing sleep so you can be empowered women to navigate perimenopause with grace, vitality, and resilience—from identifying the underlying causes of sleep disruptions to revealing workable strategies and lifestyle adjustments to promote better sleep quality.
Importance Of A Quality Sleep Routine For Fat Loss
I want to start with a quick education as to how sleep effects fat loss in perimenopause…
Did THAT get your attention?
So here it is in a nutshell with some hormones sprinkled in
First off, it is important to know that estrogen declines during perimenopause as we head towards menopause.
Estrogen not only plays a role, in controlling the cycle but also impacts various parts of the body such, as the:
- Reproductive system ( experiencing menstrual irregularities?)
- Urinary system ( Suffer from a weak bladder?)
- Cardiovascular system (Experiencing heart palpitations or high cholesterol?)
- Skeletal system ( Losing bone density?)
- Mucous membranes ( Vaginal dryness anyone?)
- Skin (Got crepey skin?)
- Hair (Is your hair thining or losing it's shine?)
- Brain ( More brain fog than usual?)
And that is not even the whole list but hopefully it is enough to get youmotivated to start making good sleep a priority.
Cotisol: The Key To Menopausal Fat Loss
There also another important hormonal change called cortisol. Cortisol is the stress hormone.
Cortisol affects many different areas of your body and serves a variety of vital purposes. It can be beneficial for :
- Helping your body react to stress or danger by increasing glucose metabolism
- Controlling blood pressure
- Reducing inflammation
- Creating the “fight or flight” response
Your body regulates the quantity of cortisol it produces to maintain the proper balance. This used to be alot easier when estrogen was plentiful – not so much anymore.
As we head into perimenopause our estrogen levels decline as does our ability to properly mitigate cortisol levels. Cortisol tends to rise easily as our hormones change
Now, you came here to learn about sleep and fat loss so let’s keep going…
When we don’t get enough good quality sleep our cortisol rises to high levels that can cause problems such as:
Weight gain, particularly around your abdomen and face ( there are 4 times more cortisol receptors in the belly fat!)
Thin and fragile skin that is slow to heal
Female facial hair
Acne
Cravings ( which causes us to eat more o the wrong foods)
Irritability ( this may cause us to seek high calorie comfort foods)
Muscle loss ( which further reduces our metabolism)
Research Shows Poor Sleep has Negative Effects on Health
Swedish researchers found that after just one sleepless night, the muscles of people participating in their study showed signs of protein breakdown.
Not only that, but their body was primed to store more fat AND it changed the expression of several genes linked with obesity and type 2 diabetes!
In actuality, it may take only ONE BAD NIGHT OF SLEEP for your body to start storing fat and breaking down muscle. 🙁
Are you motivated to get good sleep now?
Let's Create a Sleep Routine
Morning routine
A good sleep routine actually starts first thing in the morning
Getting early morning sunlight can help to reset your “sleep timer”. It can stimulate your body to create melatonin (your sleep hormone) later in the evening.
Your body is most sensitive to light at the following times:
1- About one hour after waking up in the morning – this an ideal time to take a short walk to help trigger the production of your sleep hormone melatonin.
- If possible, get out in the sun within the first hour after you wake up
- Spend 30-45 minutes in the sun
2 – About two hours before your bedtime. This is when it is ideal to limit your exposure to blue light which can trigger cortisol production that may disrupt your sleep. Minimize your exposer to this “junk light” by wearing blue light blocking glasses like these from True Dark
3 – Throughout the night . You want to keep your room as dark as possible. I personally wear sleep masks. The Manta Sleep Masks are my favorite.
I have the Manta Sleep Sound which literally has very thin bluetooth headphones build into the mask as well as super comfortable eye cups.
It is so cozy and I love being able to listen to sleep stories, binaural beats or positive affirmations as I drift off to rest for the night.
The Daytime Routine
Now, staying active throughout your day can also help you get better sleep. When we exercise or get more movement, our bodies release a cocktail of feel-good chemicals like serotonin, dopamine, and endorphins.
Once that feel-good cocktail gets going, you may also experience:
- Less anxiety
- Reduced symptoms of depression
- Feelings of relaxation
- Creative solutions
- Better focus
The Evening Sleep Routine
Things with your sleep routine will really kick up in the evening to make a big impact
Here’s a great step by step routine to follow beginning a few hours before bed:
Get into your jammies and do your nighttime as soon as possible after work This will let your body know it is time to wind down and your bed is not far away
2 Hours Before Bedtime
Get off your phone
At bedtime, your brain starts to release melatonin, which helps you relax. But looking at your phone at night can delay when your brain releases melatonin, making it harder to fall asleep.
Give your self a 2 hour lee-way without screentime and wear Blue Light Blocking Glasses around the house because if we are all being honest it is really hard not to check for that one email, do a “quick” google search or watch a few minutes of your families favorite TV show even if we don’t plan to
Turn down the lights in your home.
Make your home a relaxing low brightness environment. Turning red light on before you go to bed is a great idea because red light stimulates the secretion of melatonin, the hormone responsible for making us sleepy. I like the Sauna Space Photon Light for this purpose. You can easily move it around to whatever room you are in.
Have some sleepy time tea – Chamomile, lavender, lemon balm, valerian root, ashwagandha are all great options for bedtime teas.
This one by Republic Of Teas is a really nice all organic blend of Hibiscus ; Chamomile (flower); Rose Hips (fruit); Lemongrass (leaf); Blue Butterfly Pea Flower and more .
1 Hour Before Bedtime
- Double check that the lights your home are dimmed.
- Cut yourself off from drinking teas or water. Nothing worse than peeing all night and then not being able to fall back to sleep
- Make sure you are completely ready for bed - face washed, jammies on, clothes laid out for tomorrow. To do list for tomorrow written down ( this way you won’t worry all night about forgetting something)
Magnesium Breakthrough (You can use code MISSI10 for a discount at checkout) is a one-of-a-kind formula that contains all 7 key forms of magnesium designed to help improve your ability to deal with stress, relax and have a better sleep quality. 💤 I know it works because I can always tell when I haven’t been taking it diligently.
30 Minutes Before Bedtime
Take your Sleep Supplements.
Magnesium
Magnesium is a mineral that most people are deficient in. It is known to be a systemic relaxant – this means it relaxes the body in many ways throughout the body…
- Muscle ( cramps and tightness) ,
- Bowels ( constipation),
- Arteries ( reduced blood pressure),
- Your mind ( relaxation and sleep)
It will help you fall asleep faster, stay asleep through the night, and wake refreshed. 😍( It has also helped me tremendously with my restless legs!)
Rejuvia Sleep Spray
I have been using this product ( created by a woman owned and operated small business in Colorado – GO Kristen!) for about a month now and I am VERY IMPRESSED. I have experienced a noticeable difference in the deepness of my sleep and I am so happy about it ( you know when you think you are about to go crazy because all you want is a good night of sleep – ya! No more of that!)
I have been using the Rejuvia Sleep Spray every night and on days when I feel wound up or I’ve done a lot of peopling right up until evening time I use the Calm Drops. I bought the Stress Spray but haven’t used it yet – I have high hopes
Kick your pets out! – I know! This one is hard because … Cats! But all the traipsing back and forth over your face, or your dogs collar rattling at night does not contribute to a great nights’ sleep. If I am being honest I only kick my pets out a few nights a week because… the guilt of it all!
A Few Last Minute Items
- Go pee
- Put your phone on do not disturb ( You can set it up so only the most important people such as kids and spouses ( and of course you personal trainer 😉 can get ahold of you for set times of the night
- Put in your ear plugs to drown out the world! – I like these ear plugs
Get in bed a few minutes before you’re hoping to fall asleep so your body has some wind down time.
- Use your mouth tape
A Few Words About Mouth Tape
Mouth taping is intended to improve sleep by applying porous, skin-safe tape over your mouth before bed. The purpose of mouth taping is to prevent breathing through the mouth during sleep and instead increase nasal breathing.
There are quite a few long-term negative health effects of mouth breathing. These include dry mouth, gum disease, tooth decay, grody breath, and sore throats. It is also linked to a number of sleep problems, such as hypopnea, snoring, and sleep apnea.
Mouth breathers get less restorative sleep than nasal breathers because they are more likely to experience chronic daytime weariness, restlessness, and overnight awakenings.
Great Job Creatingn A Powerful Sleep Routine
I know this might sound like a lot but it really isn’t before you know it these habits will become second nature for you.
Ok! I really hope you put some if not all of these into your routine!
Sleep tight my friend
Ready for a better night’s sleep?
Can you imagine waking up rested and recharged every morning?
If you’re one of nearly 70 million Americans with sleep issues, that might seem like a
stretch
The good news is that a few simple changes to your bedtime habits (and even your
daytime habits!) can make a huge difference in the quality of your sleep.
To help you maximize your nighttime recovery, I’ve / we’ve created the 7-Day Relax & Recharge Guide (& Tracker!) to help you fall asleep faster, stay asleep longer, and
wake up feeling refreshed and ready to take on the day.
Download your 7-Day Relax & Recharge Guide + Tracker here! <<
Inside, you’ll learn:
● Simple tips for winding down before bed
● Strategies for creating a sleep-friendly environment
● Relaxation techniques to help you drift off more easily
● Daytime habits that can affect how well you sleep
