Category Archives: sleep

A Prescription-Free Solution to Sleep Deprivation

If you’re experiencing hot flashes and anxiety at night, common symptoms of menopause, you’re probably not getting enough shut-eye and if you can’t remember the last time you had  seven to eight hours of uninterrupted sleep, you’re probably walking around in a fog, too tired to exercise and feeling crabby all the time.  If that’s the case, you might want to consider napping. I know it sounds like a luxury that you don’t have time for.  But if described as a “power” nap, would you have more respect for this prescription-free solution to sleep-deprivation and give it a try? … [Read more]

How to Kick the Insomnia Habit: A Menopause Expert’s Advice

Sleep difficulty is one of the hallmarks of menopause.  Some midlife women find they have trouble falling asleep, while others can’t seem to stay asleep. Which ever camp you’re in (I’m in the latter), you’re probably all too familiar with the problems caused by sleepless nights: lethargy, forgetfulness, and depression are just a few that you might consider bothersome or uncomfortable at worst.  But did you know that constant sleep deprivation can have more profound consequences on your health?   The Cardia Sleep Study, for example, showed a correlation between sleep deprivation and higher blood pressure levels, especially among pre-menopausal women.  So what can you do about it?  I asked Rebecca Hulem, aka The Menopause Expert, about the causes and cures (if there are any) for hormone-related insomnia:

Wendy: Why do mid-life women have so many sleep problems?

Rebecca: Difficulty falling asleep and staying asleep are two complaints I frequently hear from women who are transitioning through menopause. Many women, who are in the peri-menopause transition which usually starts around the age of 45, usually face this issue the most. The most common reason for this is the lack of a hormone called progesterone. Progesterone is produced by the ovary during ovulation and during peri-menopause, ovulation declines significantly thus reducing the production of progesterone. Progesterone’s key role in a woman’s body is to: regulate menstrual periods, regulate moods and allow a feeling of drowsiness at night which allows us to sleep easily. … [Read more]

The Effect of Poor Sleep Quality on Blood Pressure

Sleep disturbances, weight gain and creeping blood pressure are common complaints of women in mid-life.  I’ve learned through experience and research that there’s  a connection between sleep deprivation and weight gain as well as between weight gain and high blood pressure. Now, a new study, published just last week, is making a direct connection between sleep duration and blood pressure.  It concluded that “early middle-aged adults who sleep fewer hours appear more likely to have high blood pressure and to experience adverse changes in blood pressure over time.” … [Read more]

A New Study Explains the Connection Between Insomnia and Weight Gain

The connection between insomnia and weight gain, both common complaints of mid-life women, has been well established, but a new study by UCLA researchers has revealed why.

The culprits are two hormones; ghrelin, often referred to as the “hunger hormone” because it stimulates appetite and increases before meals; and leptin, which tells the body when it is hungry and when it is full.  Sleep loss apparently leads to increased ghrelin and decreased leptin -  a “double-whammy” that stimulates appetite.

By the way, a year ago I wrote about a Canadian research study that concluded that too much sleep can cause weight gain.  I guess you just have to figure out how much shut-eye is right for you.

A Study Explores The Connection Between Sleep and Risk of Stroke

When you’re having trouble sleeping – as most women in menopause are – it’s hard to believe that too much sleep can cause problems.  I’d settle for a little too much sleep anytime. But new research suggests that too much shut-eye can raise your risk of stroke… and too little makes you vulnerable too. Where’s the sweet spot?

… [Read more]