Sleep–getting enough?
It’s absolutely crucial in midlife, especially when it comes to hormone balance for women and men and here's why:
Hormone Production and Regulation:
Sleep is when your body releases growth hormone, which is essential for cell regeneration and repair. In midlife, growth hormone production naturally declines & lack of sleep can further exacerbate this, impacting muscle mass, bone density, & energy levels;
Cortisol is a stress hormone that’s affected by sleep deprivation. When imbalanced, it can affect mood, appetite & even contribute to weight gain around the midsection, a common concern in midlife;
The sleep-regulating hormone melatonin, also plays a role in immune function and antioxidant activity. Melatonin production decreases midlife, making it harder to get good quality sleep.
Hormone-Specific Impacts:
Women:
Sleep disturbances are very common during perimenopause & menopause due to fluctuating oestrogen and progesterone levels. Hot flashes, night sweats and increased anxiety can disrupt sleep, further affecting hormone balance and overall well-being;
Poor sleep in midlife is linked to a higher risk of cardiovascular disease, osteoporosis and depression, all of which are influenced by hormonal changes.
Men:
Andropause – the decline in testosterone levels in men, can also be affected by lack of sleep by further lowering testosterone levels affecting energy, mood, libido & muscle mass;
Sleep deprivation during midlife is also associated with an increased risk of obesity, diabetes and cardiovascular disease.
What can you do to improve your sleep quality?
Creating a sleep routine is so important – there is emerging evidence to show going to bed at the same time is more important than the number of hours of sleep you get, so establish a consistent sleep schedule, even on weekends;
Optimise your environment – make sure your bedroom is dark, quiet and cool;
Limit Screen Time – avoid screens for at least an hour before bed and try picking up a book instead;
Manage Stress – practice relaxation techniques like meditation or deep breathing, it really helps reduce stress levels, which compliments a good nights sleep;
Limit alcohol & caffeine intake – both have a negative impact on quality sleep;
Increase your activity levels – this may sound obvious, but daily activity has a positive impact on sleep and helps stress levels.
By prioritising sleep, you can support healthy hormone balance and overall well-being during this important stage of life.
If you're struggling with sleep, discuss it with your doctor. They can help identify any underlying issues and recommend appropriate solutions.
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Ciao for now, Ex.