03/26/2021
So, let's recap what we have learned about sleep, our metabolism and our hormones this week.
When we are struggling with our weight, cycles, mood or energy sleep is often the last thing we think of to look at. We often want something fancier or flashy - we look to our diet, to a nutrient deficiency, a new workout style or the latest superfood. But studies show that up to 70% of women regularly do not get enough sleep or complain of sleep issues such as insomnia. And womxn - that is all humans who had or have monthly cycling hormones - are also more likely to experience sleep problems than men.
And lack of good quality sleep does far more than just make us reach for a third or fourth cup of coffee. Our circadian rhythms - our sleep/wake cycles - regulate our body's ability to metabolize energy, glucose and lipids. Our bodies and brains need periods of rest to process and recover from all that we put it through during the day.
On top of that, when we have inconsistent sleep/wake cycles and poor sleep quality, our body sees this as a sign of stress. And while short-term stresses like the excitement of a new experience or exercise are good for us, chronic stress is NOT. Especially for women. Chronic stress signals to our bodies that things are not ok - something is wrong and we are not safe. So what happens? Our hormones go out of whack (we don't want to have a baby during this high-stress time do we?). Our metabolisms SLOW DOWN in an attempt to conserve energy. And our bodies try to get us to rest and slow down. The result - on top of being sleep deprived we are now out of sync, have PMS, are putting on weight and getting more tired by the second.
Here is a hint - if you restrict calories and increase working out when your body is in this state - what do you think happens?
You guessed it - more slowing down, more whacked hormones, more need for coffee and stretchier pants.
Yesterday, I provided my favourite tips to help regulate your sleep cycles. Our cycles developed in nature and so we use natural ques to help re-regulate them. Sunlight (or bright light if that isn't an option) in the morning within an hour of getting up will help start the process.
Believe it or not, we also often overuse sunglasses, especially in the early part of the day. If you are in a high UV zone, on the water or snow where the sun is going to reflect off surfaces into your eyes - then yes put on those shades. But if you are out for your morning walk, try taking them off and letting that light in!
In the morning, we want our cortisol levels high and our bodies primed for action and attention. A high protein, lower carb breakfast (ie: protein and veggies) is ideal to help achieve this. Ditch the cereals, oatmeals and fruit. Dinner for Breakfast is the new black, didn't you know.
If you really struggle with sleep, you should do your exercise in the morning if you can. we will talk more about how to work out and eat with your natural cycles (daily and monthly) next week.
Afternoon energy crashes are often the result of poorly regulated blood sugar. Having a balanced breakfast and lunch is the key to this, so look at what you are eating before the crash for clues as to what is going on. Avoid at all costs extra caffeine and sugar to pick you up. A short walk, a burst of movement (office dance party anyone?) or meditation are far more restorative. If you need to eat, again think of protein and healthy fats - not sugary carbs.
As the day progresses, try to think of the sun going down. Less light, lower on the horizon. Shades, blue light glasses and turning off overhead lighting in the evening help the body and the brain to recognize that the sun is going down and it should start getting ready to sleep.
No screens an hour before bed. Put the phone down. You can do it.
Chill.
Tart Cherry juice is a nice little hack - it has been shown in studies to help boost melatonin in our system. It needs to be the bitter stuff though - added sugar will negate the benefits. So take your cherry shot an hour before bed to give your body time to adjust to the circulating melatonin.
Our body temperature drops at night - as does the temperature outside. Turning down the heat in our rooms helps signal our bodies that night is here and it's time for sleep. This is especially important in the second half of our cycle when our body temperatures are naturally higher due to all the progesterone. If you are brave, try an ice bath or cold dip before bed. It might make you think you will be AWAKE from the cold, but within 15 minutes you will be ready for bed!
Lastly, although we all love our hippie-inspired salt lamps, once it is bedtime, simple black is the only thing in fashion. As little light as possible!
Lastly, our bodies CRAVE routine. They mimic the cycles in nature. Try to get up and go to bed around the same time. This may shift as the season's shift (I get up almost 90 minutes earlier in June than I do in December and this is ok!) but consistency as much as possible is key. Train your brain by getting into some habits.
You don't have. todo it all at once, just pick one or two of these tips and try them out for a few weeks!
Cheers to a good night's sleep!
Poggiogalle, E., Jamshed, H., & Peterson, C. M. (2018). Circadian regulation of glucose, lipid, and energy metabolism in humans. Metabolism: clinical and experimental, 84, 11–27. https://doi.org/10.1016/j.metabol.2017.11.017
Howatson, G., Bell, P.G., Tallent, J. et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr 51, 909–916 (2012). https://doi.org/10.1007/s00394-011-0263-7
