WTF?! Sleep & Peri-Menopause
The more we know about the "WHY" this sh** is happening, the less crazy we feel wondering "wtf is wrong with me?!"
Over 2021-2022, my sleep progressively got worse -- I've always been a light sleeper, but this was next-level awful. I'd fall asleep quickly, yet wake at 12:30am with hot flashes & heart palpitations, which would keep me up with anxiety for the next two hours, then I'd fall into a light sleep until 5:30am, when I'd wake in a panic. The rest of the day my energy fluctuated - which affected my work, my relationship w/ Jim, & my confidence in my own body/mind.
I'm still experimenting with practices, herbs & supplements -- which I'm happy to share what works for me regarding exercise, Yoga practices, food choices, supplements, herbs, etc.
Finding Dr. Stacy Sims research & book "Next Level" has been a HUGE boon to finding what works for me.
https://youtube.com/clip/Ugkxh8hXnpoYHMNglCsVuDXazy1Fc8dlKoJt
In this clip, she talks about how fluctuating levels of estrogen & progesterone affect "sleep architecture" in the peri-menopausal & post-menopausal years. It's been such a relief to discover that what I've been experiencing IS HARD, yet has an explanation & there are things I can do to mitigate the symptoms.
For example, in the next part of this interview, Dr. Sims talks about the Indian herbs tulsi (holy basil) & ashwagandha. These herbs are traditionally used in Ayurveda for nourishing & calming the nervous system (& many other benefits!).
AND ... the modern research is lining up with what Ayurveda has taught for centuries! Dr. Sims talks about how Tulsi & Ashwagandha work WITH the body to support melatonin production, mitigate cortisol, & help lower body temperature -- all important processes to support good sleep!
I've been using an Ashwagandha tea from Buddha Tea (if you're local, you can get it at Nature’s Pickins). In the evening, I mix in Tulsi powder & Brahmi/GotuKola powder from Banyan Botanicals with the Ashwagandha tea. Ashwagandha is a calming adaptogen for the body, while Brahmi herb is calming & cooling for the mind.
If you decide to experiment (of course doing your own research & consulting with your health care practitioner if you're on medications) -- remember that herbal / natural remedies require consistency & time to discern the benefits. It's been several months since I've been working with this mixture, & along with other "sleep hygiene" practices, I've definitely noticed a difference -- when I do wake up in the middle of the night due to these hormone fluctuations -- which are going to happen, that's just the deal — peri-menopause IS A STRESS. So acceptance is key alongside being proactive. That said, the subtle effects of these herbs makes it MUCH easier for my body/mind to return to sleep.
For many of us, half of our lives will be spent in peri- & post-menopause -- so let's figure out how to THRIVE in those decades! The generalized medical community is only just starting to look at the research on women & people who've had a menstrual cycle. So it's up to us to do the research, share our findings with others, & support & EMPOWER each other in this transition.
Let's keep the conversation going! Share your questions, comments, discoveries of what works for YOU below ;).