Hi gorgeous girls and men who want to help their female partners,
I speak to so many women in midlife who are sleeping badly, exhausted, and resigned to this new way of life—but it doesn’t need to be so.
Sleep isn’t easy for women in midlife, and the reduction of hormones is mostly responsible. Balancing hormones and taking a bioidentical form of progesterone before bedtime can dramatically improve sleep. Magnesium is another way to support sleep, though it comes in many forms. Specifically, Magnesium L-threonate and glycinate are known to improve sleep—yet magnesium won’t necessarily work on its own when hormones are out of balance. ( I use Magnesium because it is deficient in over 70% of us and is used in over 300 of the enzymatic reactions needed for our body to function).
In fact, the best night’s sleep I find is when hormones are balanced, the bedroom is cool, and before bedtime I turn to an inspiring book to calm the nervous system, switch off from the day, and return to a place of calm and possibility. I love my cooling pillow from The Fine Bedding Company.
If you have trouble falling asleep, make sure you’ve exercised and that your diet is rich in protein, low in carbs, and includes some healthy fats. With high carbs that convert to sugar, we can feel energised rather than sleep-ready. Protein is the winning formula for midlife!
Dropping carbs not only improves sleep and our waistline, but replacing them with protein and vegetables for fiber can keep you feeling young, build muscle, and reduce symptoms of menopause.
Do you wake in the night and can’t fall back to sleep? I asked a client this recently, and her answer was:
“I tell myself I am sleeping now. I take some long, slow inhales through the nose and slower exhales through the nose, focusing on the breath. I aim to do five, but invariably I fall asleep before I get there.”
This lowers cortisol (the waking hormone) and keeps the mind focused on the breath rather than switching it on to run the film of your troubles or the day ahead. Think of those pages you read before sleep and breathe.
You may find that taking your bioidentical oestrogen in the evening with the progesterone helps your body feel balanced, and you may need a little testosterone cream and/or 5 mg of DHEA. Speaking to a specialist or asking your GP for blood tests to determine your hormone levels will help establish what you need.
All in all, lack of sleep and daytime fatigue can be avoided.
For more information on how much protein you need and where to get it or what to do about your hormones and sleep, please drop me an email. For friends who would benefit please sign them up to my newsletter via the website bridgetlouisenutrition.com
Currently reading and recommend The Fifth Season by Mark Nepo—and it works.
Much love as always,
