If there's one thing we all want more of, it is sleep. Getting a decent night's sleep makes being able to deal with the stresses of the day much more bearable. So at a time in our lives when we're also dealing with the symptoms of perimenopause and menopause, we need all the sleep we can get! Sadly, though, many women report problems with sleep during these transitional years, and there are many reasons why this can happen.
Some of us have trouble falling asleep due to anxious thoughts or tense muscles, whilst others find that they wake up frequently during the night needing the toilet or due to night sweats. Some of us find that we wake up with a hot flush and can't get back to sleep, or that we wake up feeling like we haven't slept at all. There are many causes for these symptoms, so it follows that there are many strategies for tackling them.
The MenoShake™ includes essential vitamins, minerals and herbs, specifically selected by a team of nutritionists to help with sleep. These ingredients aid sleep either by promoting the production of sleep chemicals to ensure our brains get enough REM sleep (which equates to quality sleep), or by regulating our circadian rhythm, which tells our body it's time for sleeping. Researchers are currently looking at the role that vitamin D can play in improving the quality and quantity of sleep, and findings so far have been encouraging. Vitamin D is vital for many of the functions and processes of our bodies so it's no surprise that vitamin D deficiency can also negatively affect our sleep.
Vitamins C and E, taken together, have been shown to help reduce sleep apnoea, which is interrupted breathing during sleep. Sleep apnoea significantly disrupts sleep by rousing the body and brain due to a lack of oxygen. This means we don't ever get enough REM sleep and we wake up feeling shattered. B vitamins are known to affect brain function and mood. B12 can contribute to improved mood and cognitive function, as well as regulating our sleep-wake cycles (a deficiency of B12 has been linked to insomnia). B6 can contribute to the production of serotonin and melatonin which are both vital for initiating sleep.
Magnesium is another ingredient in the MenoShake™ which can help us to fall asleep by aiding the production of sleep chemicals such as melatonin. It also helps to relax our muscles, sending us off to the land of nod even if we are physically tense. Both zinc and calcium are also needed for the production of these sleep chemicals, with zinc helping to reduce the time it takes to fall asleep and calcium ensuring that we get the REM sleep we rely on. Finally, Marine Collagen included in the MenoShake™ can contribute to better quality sleep.
Getting enough of these nutrients is therefore vital for our sleep hygiene, but there are other things we can add to our sleep toolkits to ensure we drift off and get the best quality sleep we can. Herbal teas containing valerian and camomile are excellent pre-bed drinks as they calm the mind and promote sleepiness. Lavender oil on your pillow also helps to initiate sleep and can help you get back to sleep if you wake in the night – try a little in a pre-bed bath too.
Hot flashes and night sweats are very common for women in perimenopause so having spare pyjamas handy is a good idea for when you wake up soaked through. Cool bedding, such as a silk pillowcase and sheets, or pillows and mattresses which encourage air circulation, can play a big part in enhancing the quality of our sleep by making those night sweats much more bearable.
If you struggle to get off to sleep then a guided body scan meditation or gentle music can make the world of difference. White noise, the sounds of falling rain and other natural sounds can also make drifting off much easier and there are hundreds of YouTube videos with natural sounds or sleep-inducing music playlists to choose from.
Combining the MenoShake™ with these additional tips and tricks should see an improvement in the quality and quantity of your sleep in no time.