Sleep better for your hormonal health

There is mounting and exciting research that is now demonstrating the link between melatonin (the hormone involved in sleep and circadian rhythm) and how this protects your fertility and hormonal health, aids implantation in pregnancy, protects against miscarriages and possibly even preeclampsia!

The placenta also produces melatonin, and the uterus has melatonin receptors, so basically it’s a very important hormone for fertility and also for birth as it works in conjunction with oxytocin and is the reason why most labours begin at night between the hours of 11pm and 4am.

Sleep is key for your hormonal and overall health so prioritising sleep is a must, especially if you have PCOS as there seems to be a disruption to the circadian rhythm, which is why a lot of women with PCOS also have sleep issues.

Pregnancy also comes with its difficulties in sleeping, particularly in the 3rd trimester with discomfort and needing to pee all the time, rising hormones and your limbic brain (the fight or flight animal brain) is more heightened during pregnancy so that you are more aware of any threats. This makes you more sensitive to stress, light exposure and spicy or hard to digest foods than usual, particularly if you eat them at night.

PLUS your own circadian rhythm may influence your baby’s which can then in turn affect their health and wellbeing into adulthood!

Modern life in general really does not support our sleep rhythms, with artificial and blue light from electronic devices allowing us to stay up later than our natural rhythms dictate we should, constant over stimulation and sleep simply not being a priority over getting shit done!!

There is also a correlation to lack of sleep and postnatal depression and indeed depression in general.

If that isn’t enough to convince you that sleep is a priority then I don’t know what is! So here are some top tips to ensure you have good sleep hygiene which is just as important if not more so important than your personal hygiene!

PROBLEM: Can’t fall asleep.

SOLUTION: Appropriate light exposure.

As soon as you wake up make sure you get exposure to sunlight to set your circadian rhythm. This might look like eating your breakfast in the sunniest spot in your house or going for a post breakfast stroll.

Set the mood in the evening by dimming the lights a few hours before bed time to signal that it’s evening time and for melatonin production to begin.

In the evening limit exposure to artificial and blue light. Most devices have an evening mode that sets them to warmer tones or even better turn them off, have a nice bath and read a good old fashioned book!

PROBLEM: Anxiety and overactive mind.

SOLUTION: Journal and Yoga Nidra.

Journalling allows you to get things out of your head and onto paper. It can also allow you to see things from a different perspective once you see them written down. So purchase a pretty journal and spend some time in the evening emptying out your head before bedtime.

Yoga Nidra is an an amazing practice to do before bedtime as if puts you in that place between sleeping and awake, where you can deeply relax and unwind. We often fail to spend time unwinding and and allowing our brain waves to slow down. Yoga Nidra is perfect for this!

PROBLEM: Heartburn.

SOLUTION: Have smaller and more frequent meals during the day, nothing too spicy or greasy and no bedtime snacks.

It’s a good idea in general to have a 12-14 hour window in the evening where you don’t eat as this also sets the circadian rhythm in your gut microbiome and liver (yes they too have a circadian rhythm!) This allows your body to do the essential cleaning up and repairing processes it needs to do overnight to keep you healthy.

PROBLEM: Nocturnal trips to the bathroom. 

SOLUTION: Avoid liquids before bed and keep it dark.

Stay hydrated during the day and try to avoid drinking liquids within three hours of bedtime. When you do get up to go, keep it as dark as possible. Nightlights can be your friend here, especially if the bulb is in the red spectrum which is melatonin friendly!

PROBLEM: Restless leg syndrome.

SOLUTION: Magnesium.

Avoid caffeine and alcohol and take a Magnesium Glycinate supplement with your dinner. If you are pregnant, check with your GP/Midwife before taking any additional supplements to your prenatal vitamin as it may give you too much!

You could also try a magnesium oil, magnesium body butter or put magnesium flakes in your bath.

PROBLEM: Hip discomfort.

SOLUTION: Pillows!

Try putting a pillow between your knees. This can ease or even prevent the ache. For extra comfort, many women swear by a full body pillow.

PROBLEM: Stuffy nose.

SOLUTION: Lift yourself up.

Respiratory symptoms are fairly common during pregnancy in particular. Some women experience nasal swelling making them feel like they have a permanent stuffy nose and often the baby pushes against your lungs in the last trimester.

Elevating the head of your bed by putting a wedge under the mattress or adding more pillows can make you more comfortable. You could also try a humidifier to see if that eases the symptoms.

PROBLEM: Night sweats.

SOLUTION: A cool room.

Sleeping in a cool room can help you combat insomnia by lowering your body temperature, which then slows down your metabolism rate. As a result you drift off to sleep better.

You could also try using a bedroom fan or sleeping with your windows open. Keep a cold pack under your pillow, then flip your pillow to rest your head on a cool surface. Avoid common night sweat triggers such as alcohol, spicy foods, caffeine, or exercising immediately before bed.

*******************

Good sleep is essential for good hormonal health, so make sure you do the following daily:- 

• Stop eating by 6pm and have a 12-14 hour window of overnight fasting.
• Go to bed at 10pm every night as according to Ayurveda this is moving into Pitta time (that fiery let's get shit done energy!) and you can get a 2nd wind.  It's also before midnight you get the most deep sleep which is the really restorative kind.
• Get up at the same time everyday, even at weekends.
• Use a dawn simulator alarm clock in the winter time to wake yourself up gently and naturally.
• Start to wind down a couple of hours before bedtime by dimming the lights and switching your devices off or over to night time mode.
• Make sure your bedroom is dark and cool.
• Take a Magnesium Glycinate supplement with your dinner.
• Have an evening routine / ritual that helps you let go of the day and unwind such as a hot bath, some journalling, Yoga or Yoga Nidra. 

I've created a 10 minute evening Yoga and journalling  practice to help you release the day and get a good night's sleep.  Check it out below: