Sleep hygiene is one of the pillars that help menopausal symptoms, there are many avenues to explore in our efforts to improve disrupted and degraded sleep.
Some of these areas include:
There are many supplements that peri/post menopausal find to be effective in improving insomnia, disrupted sleep, quality & quantity of sleep. Whilst some women find a single supplement such as melatonin for example, to be all they need, others experiment with combinations of various supplements, using a trial & error method to find which combination is most conducive to a better night’s sleep **anyone taking prescription medication or dealing w/serious medical conditions should consult their medical professional prior to experimenting with any supplement Some of the most common supplements used that may improve sleep in some individuals:
Melatonin Improves sleep by helping the body better regulate its biological clock and sleep-wake cycles. Melatonin can help to strengthen and improve sleep-wake cycles, making it easier to sleep on a regular schedule. Melatonin can also shorten the time it takes to fall asleep, and increase overall sleep amounts. Magnesium Threonate Stands apart from common magnesium supplements due to its unique property of superior absorption into the brain. As a sleep aid, magnesium threonate plays a crucial role due to its calming effect on the nervous system. By promoting GABA neurotransmitters in the brain, which are responsible for quieting down nerve activity, it helps in the relaxation of the body and mind. L-Theanine Unlike some other sleep aids, L-Theanine promotes relaxation without causing drowsiness or sedation. It operates by increasing the levels of calming brain chemicals like serotonin and GABA, which can modulate sleep. Simultaneously, it reduces levels of chemicals associated with stress and anxiety. Apigenin Well known for its calming effects. Its effects on sleep are believed to be due to its potential role in activating GABA receptors in the brain. These are the same receptors targeted by many anti anxiety medications and sleep meds. By mimicking the action of GABA, Apigenin naturally aids in reducing anxiety and promoting sleep. Glycine Glycine is an amino acid, which is one of the building blocks of proteins in the body. It is also a neurotransmitter, meaning it plays a role in transmitting signals in the brain. Glycine may help lower core body temperature, which is a natural signal for the body to initiate sleep. Myo-Inositol A naturally occurring compound, technically a type of sugar alcohol, that resembles the structure of vitamins. Myo-Inositol serves a variety of health purposes, from managing PCOS to aiding mental health conditions. Often used due to its potential to alleviate insomnia and improve the overall quality of sleep and is potentially helpful for those waking in the night & unable to fall back to sleep Valerian Root An herb that has been used for centuries as a natural remedy for various health concerns, including sleep disorders. Valerian root has been reported to potentially reduce levels of the stress hormone cortisol. Elevated cortisol levels, especially in the evening, can interfere with the natural sleep-wake cycle. 5-HTP (5-Hydroxytryptophan) A compound made naturally in the body, it's created as a byproduct of the amino acid L-tryptophan. Our bodies don't make L-tryptophan naturally-we absorb this essential amino acid from the foods we eat. As we age, natural levels of 5-HTP appear to decline. Helps the body to produce more serotonin. Improved sleep in menopausal women can greatly impact overall health, mood, energy and hunger levels. It can impact appetite as well as weight loss. Commonly recommended daily doses: Magnesium Threonate - 200-400mg 2-3 hours before sleep L-Theanine - 200-400mg Apigenin - 50mg Glycine - 2 gram 5-HTP - start with 50 and increasing up to 300 or more Myo-inositol - 900 mg Valerian Root - 300-600mg Comments are closed.
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AuthorI'm Paul Leonard, CEO & founder of PLT Nutrition. Categories
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