This blog is for women aged 35-55 who are experiencing the perimenopausal stage! If you're here, I want you to know that you are not alone, and we're going to tackle this together, like the amazing, strong and determined women we are!
So, perimenopause...it can hit us as early as our mid-30s, and it's like the forgotten chapter of womanhood. But guess what? It's not an illness; it's just a stage leading up to menopause, not a death sentence. When we hear the word menopause, we associate it with being old. No one wants to hear that!
Today, we're going to dive into one crucial aspect of perimenopause: the connection between sleep, our health, and those pesky weight management concerns. I know the struggle is real, but I've got 5 tips that you can start putting into action right now! Let's do this!
Let's start off with why sleep is essential for keeping our hormones in check, especially during perimenopause. I'm going to keep the science behind this at a high level. If you want to dig in more, we can, but for the sake of today's blog the high-level detail will do! Sleep regulates various hormones, ones you may not think of, including insulin, cortisol, leptin, and ghrelin. These hormones influence appetite, metabolism, and weight management. When these are out of whack, it will lead to increased cravings, slowed metabolism, weight gain, and the dreaded brain fog. When we get those Zzzz's we'll feel like a superhero all day long!
So, here are 5 of the top tips to improve your sleep!
1. Establish a Consistent Sleep Schedule ⏱️: Let's make a sleep date with ourselves! Try to hit the hay and rise like the sun at the same time every day. Consistency is key and it helps our body's internal clock stay on point. You'll wake up feeling fabulous and ready to conquer the world!
2. Create a Relaxing Bedtime Routine 🧘🏼: Ahhh, the joy of winding down. Nothing makes me happier than to hear the sound on my phone from Apple signaling it's time to shut down for the day. Let's wind down with some self-love rituals like reading a book, journaling, doing relaxing yoga moves, soaking in a bath, or simply taking deep breaths. And, this probably isn't the first time you've heard this, but it's worth mentioning again. Limit exposure to electronic devices for at least 1 hour before bed. Don't let that screen time steal your beauty sleep!
3. Create a Conducive Sleep Environment 🛌 : A sleeping area should be cozy and inviting. Think about a cool, dark, quiet bedroom. Don't skimp on comfort! Invest in a quality mattress and pillows that provide the support you need. Other things to consider include blackout curtains or a white noise machine.
4. Be Mindful Of What You Consume In the Evening 🥜: Let's ditch the heavy meals or late-night munchies. They mess with our digestion and blood sugar. Let's give our bodies a break by leaving 2-3 hours between our last meal and bedtime. If hunger strikes, grab a light snack like a piece of fruit or a handful of nuts. And, oh, say no to caffeine after 2 pm—don't make it harder on yourself to get to bed! Feeling sluggish? Try drinking 8-10 ounces of water.
5. I Like to Move It Move It : Exercise is our secret weapon! Do what you love – dance, walk, hike, swim, or my personal favorite, strength training. Being active boosts our sleep quality and keeps those extra pounds at bay. Keep it in check, we don't want any crazy workouts right before bedtime.
Ladies, as your nutrition coach and fellow perimenopausal warrior, I'm here to lift you up and support you on this beautiful journey. Let's embrace this phase with grace, humor, and even a bit of sass! Let's end this with a little humor...
𝙒𝙝𝙮 𝙙𝙞𝙙 𝙩𝙝𝙚 𝙥𝙚𝙧𝙞𝙢𝙚𝙣𝙤𝙥𝙖𝙪𝙨𝙖𝙡 𝙬𝙤𝙢𝙖𝙣 𝙜𝙤 𝙩𝙤 𝙩𝙝𝙚 𝙗𝙚𝙖𝙘𝙝?
𝙏𝙤 𝙘𝙖𝙩𝙘𝙝 𝙨𝙤𝙢𝙚 𝙬𝙖𝙫𝙚𝙨 𝙖𝙣𝙙 𝙚𝙨𝙘𝙖𝙥𝙚 𝙩𝙝𝙚 𝙝𝙤𝙧𝙢𝙤𝙣𝙖𝙡 𝙩𝙞𝙙𝙚! 🌊😂 🌊😂
Remember, every woman's experience is unique, so find the sleep strategies that are right for you. If you need any help, advice, or just want to share a good laugh, I'm just a message away! You've got this! Keep shining bright!
