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Hey sisters, and welcome back to the Period Whisperer podcast! I'm so excited to dive into today's episode, where we're going to talk about one of the most frustrating symptoms of perimenopause: poor sleep. If you're finding yourself lying awake at night, staring at the ceiling, you're definitely not alone. Studies show that up to 61% of women in perimenopause experience poor sleep quality. But don't worry, because today, we're going to explore why this is happening and how to fix it.

 

So, why are perimenopausal women having trouble sleeping? There are several factors at play:

1. Hormone fluctuations: As you approach menopause, your hormone levels begin to fluctuate, particularly estrogen and progesterone. These changes can disrupt your sleep-wake cycle and lead to insomnia, hot flashes, and other sleep disturbances.
2. Stress: Perimenopause can be a stressful time, with many women juggling work, family, and other responsibilities. Stress triggers the release of cortisol and other stress hormones, which can interfere with sleep and exacerbate other perimenopausal symptoms.
3. Lifestyle factors: Poor sleep habits, such as staying up late, watching TV in bed, and consuming caffeine or alcohol before bedtime, can also contribute to poor sleep quality.

So, how can you improve your sleep quality during perimenopause? Introducing the SLEEP framework:

S - Sleep environment: Create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet. Avoid using electronics in bed and establish a consistent sleep-wake cycle.

L - Lifestyle changes: Reduce stress by practicing relaxation techniques like meditation or yoga. Limit caffeine and alcohol intake, and avoid eating heavy or spicy foods before bedtime.

E - Estrogen support: Learn what foods and supplements can help support your estrogen levels or other estrogen-supportive supplements or herbs that can help regulate your hormone levels and improve sleep.

E - Exercise: Regular physical activity can help reduce stress, improve mood, and promote better sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

P - Progesterone support: Progesterone is another hormone that can affect sleep quality. Consider using natural remedies to support healthy hormone balance.

 

Poor sleep is a frustrating and common symptom of perimenopause, but with the right tools and support, it doesn't have to be a permanent part of your life. By following the SLEEP framework, you can take steps to improve your sleep quality and overall health. So, try it out and see what works best for you!

 

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