Better sleep for the brain, body, and your waistline in perimenopause

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Better sleep for your waistline and brain in perimenopause

Why sleep is important

Deep sleep, also known as slow-wave or delta sleep, is important for the body’s healing and restoration. During this stage, the brain clears away unnecessary material, and flushes out waste products. The body also grows and repairs tissue during deep sleep, which is why you shouldn’t push an intense workout when you haven’t slept well.

 

Not getting enough deep sleep can have a number of negative effects on your body, including:

  • Difficulty learning and forming new memories
  • Mood changes
  • Increased risk of dementia and Alzheimer’s disease
  • Increased risk of heart disease, obesity, and other chronic health conditions
  • Fatigue, reduced alertness and attention
  • Cravings for high-calorie food

Other signs that you might not be getting enough deep sleep include feeling unrefreshed and drowsy.

 

REM is crucial for your brain health and is the stage of sleep when people dream and consolidate memories and experiences. Not getting enough REM sleep can cause a number of symptoms, including:

  • Feeling groggy or foggy in the morning
  • Lacking energy
  • Feeling hungry often
  • Gaining weight
  • Difficulty concentrating
  • Forgetfulness
  • Irritability
  • Changes in mood
  • Issues with cognition and problem-solving
  • Increased risk of death
  • Cardiovascular disease
  • Type 2 diabetes
  • Cancer
  • Stroke
  • Neurodegenerative diseases like Alzheimer’s

So what’s a girl to do?

With a family history of insomnia, sleep problems since my teens that were only exacerbated when I hit perimenopause, and a list of less than fabulous symptoms like I just read, fighting for my sleep has been a core value. I’ve found several things that have helped me sleep so much better than I ever did when I was younger that I’m sharing with you today. 

1. Create some noiseI have a device that makes a myriad of fan sounds. This drowns out dogs barking and cars racing by so I’m not disturbed in the night. I also have an app on my phone called Sleep Aid Fan that I use when I travel.

2. Eye mask – Black out curtains are the best and we have them for our room now. But when I travel, I never leave home without my adjustable silk sleep mask. The tiniest LED light can wreck your sleep and mess up your circadian rhythm. If you can see your hand in front of your face when you turn off the lights, your room isn’t dark enough. This is the one I use.

3. Hemp extract – I have a specific oil by NED called Sleep Oil Blend (code LISALOU for a discount)  that I’ve been using every single night for at least 2 years now, and I never leave home without it when I travel. It contains organic full spectrum hemp extract, organic oatstraw, organic lemon balm, organic passionflower, and organic skullcap, all known as natural and safe sleep aids. As with any supplementation, be sure to check with your health provider if you have any medical conditions or are on medications.

4. Liquid melatoninthe melatonin I use (code LISALOU for a discount off your first purchase) is so unique because you can so easily dose it exactly as needed since it’s a liquid. It’s high quality and affordable and I’ve been using it for about 1.5 years. I’ve tried melatonin gummies, pills, gelcaps, but I either felt groggy the next day or like I had taken a placebo. Liquid makes it easy to get your minimal effective dose and I trust the sourcing of all of Equilife’s supplements.

5. Magnesium – this electrolyte has over 300 functions it aids in the human body, yet 75% of Americans are deficient in it. It helps regulate muscle contraction, it helps regulate blood glucose and blood pressure, it contributes to bone structure and strength, supports a healthy immune system, relaxes the muscles and helps you sleep better, just to name a few.

 

I love a food first approach so you can get magnesium from legumes, nuts, seeds, whole grains, fish, poultry, and beef. If you do decide, like I do, to supplement, make sure your do some research on sourcing and quality and that it includes magnesium glycinate or magnesium L-threonate which have calming effects on the body and help with sleep. I love the one from Equilife.

A few extra things that will help you fall asleep easier:

 

Stretch before bed to stimulate the parasympathetic nervous system. When there is muscle tension it can make it hard to fall asleep. Do some light stretching and you’ll find yourself feeling more relaxed.

 

Deep breathing – long deep breaths in through the nose, followed by slow breaths through the mouth with lips parted as if blowing through a straw to slow down the breath also help relax the body and mind. 

 

I hope that helps and that you’ll find one or more things from this list to add in to help you improve your sleep, thereby improving your health!

 

Don’t forget to join my free FB community for support in perimenopause and menopause with lots of tools and help you navigate and make Act 2 your best, yet! Lisaloufitness.com/community

 

Let’s go challenge the status quo on aging and make our next years our best years! 

 

Love you,

Lisa

Simple Solutions to Boost Energy in Perimenopause & Beyond

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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