Have you noticed how much better you feel when you have a good night’s sleep?
You’re in a better mood.
It’s easier to eat well.
You don’t have as many sugar cravings.
Sleep is essential and I believe it is one of the most important things you need to focus on if you want to improve how you feel.
So, how much sleep do you need?
Everyone is unique, so when it comes to sleep it’s important you find the right amount that makes you feel amazing.
Most adults need 7 to 9 hours of sleep, although some people may need as little as 6 hours and others as much as 10.
Older adults (65+) need 7-8 hours of sleep each day.
I know for myself I’m definitely an 8 hour girl. I can manage on 7 but below that I feel pretty average and struggle with the sugar cravings.
Why you need sleep
The 4 Stages of Sleep
Stages of sleep are based on how active your brain is.
The first two stages of sleep are light.
Stage three is deep sleep when your brain waves slow down and it’s harder for you to wake up.
The fourth stage is REM (rapid eye movement) sleep. REM sleep usually kicks in about 90 minutes after you fall asleep. Brain activity increases, your eyes dart around , blood pressure, pulse and breathing increases. This is the stage where most of your dreaming will happen.
Why Deep Sleep and REM Sleep is important
Deep sleep is essential as it’s when our body is working the hardest to repair tissues, boost your immune system and build up energy for the next day.
REM sleep is important for your memory and learning. It’s when your brain stores what has happened during the day in your long term memory.
Signs you’re not getting enough sleep
- Feeling tired and drowsy throughout the day
- Falling asleep within 5 minutes of lying down
- Feeling groggy when you wake up in the morning
- Mood changes
- Forgetfulness
- Trouble focusing
How to know how much sleep you need
Your first step is to track your sleep and monitor how you are feeling. We do this as part of The Menopause Diet, as it’s important to see how much sleep you’re getting and how that effects your moods and eating habits.
Ask yourself these questions:
Do you feel good with your current level of sleep?
Are you productive during the day?
Do you rely on coffee and sugar to get you through the day?
Try testing out how you feel with different amounts of sleep and when you find the right level for you, make it a priority to get that amount of sleep each day.
The effects of insufficient sleep
- Lack of motivation
- Irritability
- Memory problems
- Higher chances of conditions like diabetes, heart attack, obesity and high blood pressure
- Lower sex drive
- Dark circles under your eyes
- Overeating and weight gain
Tips to get a good night’s sleep
Create a pre sleep routine
- Switch off devices 1-2 hours before bed
- Aim to have your last meal at least 2 hours before bed
- Have set times for going to sleep and waking up and try and make it consistent
Give yourself time to get to sleep. It can take a while to wind down from a busy day. Prepare yourself for sleep! Don’t expect to hit the pillow and be asleep straight away. Try a cup of chamomile tea and reading before bed.
Exercise. Aim for 30-60 minutes a day, preferably a few hours prior to bedtime
Keep a notepad next to the bed. Quite often, it’s racing thoughts and not allowing ourselves time to wind down after a busy day that can make getting to sleep challenging. At the end of your day, write down EVERYTHING that is going through your mind. Put it on the list so it can be taken out of your head and you feel like you have it under control.
For women going through perimenopause and menopause, I’d suggest having the room set at a cooler temperature and wearing your hair up to help with night sweats.
Avoid caffeine and alcohol within 5 hours of bedtime.
Make getting a good night’s sleep a PRIORITY as it will help in so many other areas of your life.
Don’t get into the habit of sacrificing sleep for other activities as you’ll actually find you are less productive. Getting enough sleep is essential to being at your best both mentally and physically.
Personally, I have sacrificed my Netflix time during the week as my sleep is more important than a couple of hours of Netflix. I save my Netflix for the weekend or I make sure I’m off by 9pm!
