Episode #35 – Getting a good nights sleep
This week’s episode of Wise Women Conversations is another solo episode and I am speaking about the importance of sleep. I often get asked what single thing I would recommend to improve someone’s health and well-being and my answer would always be to get a good nights sleep. Sleep is highly underrated in our society yet it is one of the most important things we need to be doing if we want to be healthy.
Poor sleep leads to hormonal imbalances, weight gain and can increase your risk of certain cancers. Many women in peri-menopause and menopause have lots of problems sleeping well, this can be due to the drop in hormones but there is something that you can do about it.
In this episode I share why we need to sleep, what good quality sleep is like and how you can get a good nights sleep.
How to get a good nights sleep
- Magnesium – most required mineral in the body, most people are deficient, epsom salt bath
- if waking suddenly in the night with heart racing etc, you might have run out of fuel due to high metabolism. Low blood sugar, if you are a high metaboliser have a snack protein based snack before bed. eg sliver of smoked salmon with a bit of avocado
- if have done a lot of exercise in the day you might need to have a bit more carbs after dinner
- make sure that you are eating enough food to replace the energy that you have used during the day
- Vit D – master hormone, many people are deficient. Get daily sun exposure
- drink as much water as possible, avoid caffeine based drinks
- avoid alcohol before bed, red wine inhibits deep delta sleep
- get into sleep routine – turn off phone at set time, stop all mental stimulation, turn off tv earlier, turn off/down bright lights,
- blue light disrupts melatonin production – turn phone brightness down, wear blue light blocking glasses while watching tv or on phone. f.lux on computer
- the darker your bedroom the better, wear eyemask if wake up too early or too light
- the quieter the better or wear earplugs especially if a light sleeper