Sleep is an ESSENTIAL function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep leads to a healthy body. Without adequate sleep the brain cannot function properly, nor can your body. Thus, why you may not be able to concentrate, think clearly, process memory or have the energy the do the things you need or want to to throughout your day. Does this sound like you?
Your body’s internal “clock”
So, let’s first discuss a few important facts about sleep. An internal “body clock” regulates your sleep cycle controlling when you feel tired and ready for bed or refreshed and alert. This 24 hour cycle is known as circadian rhythm or sleep – wake – homeostasis. This cycle is linked to an organic compound produced in the brain called adenosine. Adenosine levels increase throughout the day as you become more tired and then the body breaks it down during sleep.
Light and Dark
Light also effects the circadian rhythm. The hypothalamus processes signals when our eyes are exposed to light helping the brain determine whether its day or night. For many years, I worked night shift as I nurse and became accustomed to sleeping during the day. However, I had to have total blackout shades in my room to get the needed sleep. At that time I functioned well on just 4-5 hours of sleep. I learned after many years that my circadian rhythms had been effected thus causing my brain to get confused on days and nights. I also started requiring more and more sleep. Therefore, it took years to get my sleep straightened out and I assume may have caused some issues later in life. Just my guess. But I have just recently learned that my hunch was correct but I never realized the many health risks of lack of deep (REM) sleep.
The lack of sleep
For most adults at least seven hours of sleep is needed for proper cognitive and behavioral functions. Prolonged sleep deprivation can lead to attention lapses, reduced cognition, delayed reactions and mood shifts (may sound familiar to those of you in the menopause journey). Many people can develop a tolerance for chronic sleep deprivation because it becomes “normal” to them. Just as I became accustomed to sleeping less hours during the day, it became my new “normal”. Adults who suffer from chronic sleep deprivation are more susceptible to many serious health risks that may surprise you like they did me. These risks include obesity, diabetes, high blood pressure, heart disease, stroke, poor mental health and early death. Other risks include memory issues, mood changes, trouble with thinking/concentration, weakened immunity, low sex drive and poor balance/coordination – leading to accidents. I cannot prove this medically or scientifically but I bet my issues with lack of adequate sleep may have had a part to play with my hormonal imbalances and severity of menopause symptoms. Could this be you?
What do I do if I can’t sleep Michele?
So what can you do to help promote adequate sleep? You must implement changes in your lifestyle and sleep habits in order to get the needed seven – nine hours of sleep per night. Some of these habits include:
- Set a realistic bedtime and stick to it every night. Your iPhone can help you with this schedule – setting an alarm to remind you nightly when its time to get ready for bed
- Keep the temperature in your bedroom at a comfortable level
- Keep your sleep environment conducive to sleep – comfortable mattress, pillows and sheets
- Consider a “screen ban” on TVs, computers, cell phones and other electronic devices leading up to bedtime – at least 1-2 hours prior
- Abstain from caffeine, alcohol and large meals at least 2-3 hours before bedtime
- Refrain from tobacco day or night PERIOD
- Exercise during the day to help you wind down during the evening hours and get prepared for a good night’s sleep – don’t exercise right before bed
THE SECRET INGREDIENT!
You may have heard me talking about a new product that I have started in the last 3 months that is helping me get deeper sleep and feel more rested when I wake up. I’m also more alert during the day, more productive, have greater mental clarity and even have more energy! I’m sold on this product mainly because it is all natural and does not adversely react with any of my HRT and meds taken for my optimal hormone balance. It has also helped me stay on a more consistent sleep schedule to provide me with the needed 8 hours of sleep each night.
I can truthfully say because of this I feel better than I have in years! SLEEP! It’s the REAL DEAL! I’m providing a referral code below to give you a great discount on your monthly supply if you’re looking for greater quality of sleep, more energy, and increased mental clarity. Most people experience at least an improvement of sleep within 5 days and certainly within the first 28 days. YOU ARE WORTH THE INVESTMENT IN YOUR HEALTH!
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Finally, I really want to encourage each of you to take the time to evaluate your sleep and what the lack of it may be costing you in your health. There are great resources and options to help you get the sleep you need for your body and brain to function at their optimal levels and give you the well being you are so desperately seeking. I would venture to say this is one of the most important things we can do for our health and it’s totally within your control. If you are still struggling with sleep and products you have tried are not working, I highly encourage you to seek the evaluation of a Sleep Clinic where they can evaluate you for sleep apnea. There are home sleep studies available now (recommended by your medical provider) and remedies such as CPAP that can help prevent the sleep apnea and allow you to get the restful sleep you need. If you know of anyone struggling with getting restful sleep or adequate sleep, please share this article with them! You just might save their life!
CLICK HERE TO WACTH A VERY IMPORTANT VIDEO ON THIS TOPIC!
CLICK HERE for 1 Box of Renew (28 day supply) as a Customer
As always, If you need any help or support with issues during menopause (or any stage of life), please don’t hesitate to contact me for a FREE consultation. Here is my link of resources and you can set up an appointment at your convenience right here: https://linktr.ee/michelemccay
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References: https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
