Reasons Why You Should Prioritize Your Rest and Recommendations for Deep Sleep

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Jan 16, 2025

Do you think you got enough sleep last week? Can you remember the last time you woke up without an alarm and without the need for caffeine? The global trend is to sleep less, and despite it being one of the fundamental pillars of well-being, we are not taking rest seriously.

Getting a good night's sleep isn't a luxury, it's a fundamental necessity for maintaining a balanced and healthy life. Sleep experts agree that getting 7-8 hours of sleep a day not only improves your overall well-being, but also has positive impacts on your physical, mental and emotional health. Here's why sleep is so crucial and how you can improve its quality.

Reasons to Prioritize Your Rest

Improve your cardiovascular health
During deep sleep, the heart slows down, which lowers blood pressure and protects against cardiovascular disease. Getting enough sleep helps significantly reduce the risk of heart problems.
Strengthen your immune system
While you rest, your body produces immune cells that fight infections. Lack of sleep impairs your immune system's ability to defend itself, making you more prone to illness and slowing recovery.
Optimize your memory and learning
Sleep is essential for consolidating memories and processing information. During the deep stages of sleep, the brain organizes and stores what you learned during the day.
Helps regulate weight
Getting enough sleep regulates the hormones that control hunger, helping you maintain a healthy weight. Sleep deprivation increases appetite and makes it harder to feel full.
Reduces the risk of neurodegenerative diseases
The brain uses sleep to eliminate accumulated toxins, such as those linked to diseases like Alzheimer's. Getting a good night's sleep protects your brain health in the long term.
Improve your mood and mental health
Adequate rest acts as a "night therapy," helping to process emotions, reduce stress, and lower the risk of anxiety or depression.
Boost your energy and productivity
Getting enough sleep helps you feel alert, focused and creative. Sacrificing sleep for work or chores reduces your effectiveness during the day .

Recommendations for a Deep Sleep

Maintain a consistent schedule: Going to bed and getting up at the same time every day regulates your biological clock. This optimizes your sleep cycles and improves the quality of your rest.
Expose yourself to natural light: Spending time outdoors in the morning adjusts your circadian rhythm and improves melatonin production at night.
Create a sleep-friendly environment: Make sure your bedroom is dark, quiet and cool. Use blackout curtains, eye masks or white noise machines if you live in a noisy place.
Control your body temperature: Taking a hot bath before bed can help lower your internal temperature, facilitating the transition to deep sleep.
Relax before bed: Try relaxing activities such as reading, meditating, journaling, or practicing deep breathing (4-7-8 method).
Avoid blue light at night: Turn off electronic devices 1-2 hours before bed or use filters that block blue light.
Watch what you consume: Reduce caffeine consumption after noon and limit alcohol, as both interfere with sleep quality.
Exercise, but not too late: Regular exercise improves sleep, but avoid doing it in the hours before bedtime.
Consider natural supplements: Some supplements like magnesium and melatonin can help you relax and sleep better, but use them in moderation. Our Bye Bye Menopause (with or without melatonin) can help you get a better night's sleep thanks to its natural properties. Specially designed for menopausal symptoms, you will feel relief from hot flashes, sweats, insomnia and mood swings.
Avoid long naps: If you need to sleep during the day, keep naps short (20-30 minutes) and take them early.

Menopause keeps me awake at night!

In his book "Why We Sleep" and in several interviews, sleep neuroscientist Dr. Matthew Walker explains some of the reasons why women in menopause experience significant changes in their sleep and rest patterns, especially due to the decrease in estrogen and progesterone.

On the other hand, as Dr. Klara Senior explains, when we start to have low testosterone, we begin to have low energy and motivation and a permanent feeling of tiredness. These changes are related to:

Nighttime hot flashes: Increase body temperature and make it difficult to achieve deep sleep.
Changes in circadian rhythms: Menopause can disrupt the biological clock, making it difficult to fall asleep and stay asleep.
Increased risk of insomnia: Due to the hormonal impact, women at this stage have a high risk of suffering from chronic insomnia.

What to do to recover deep sleep?

Create a consistent sleep routine.
Avoid caffeine and alcohol, which exacerbate hot flashes and insomnia.
Practice relaxation techniques before going to bed.
Consult a doctor if sleep problems persist, as hormonal treatment and natural supplements can be of great help.

Make Sleep a Priority

Incorporating these practices into your routine can transform the quality of your sleep and, with it, your quality of life. If you have trouble relaxing before bed, products like CBD Zen can help. This natural supplement promotes relaxation and improves sleep quality. With just 1-2 sublingual drops before bed, you can experience deeper, more restful sleep.

Remember: sleeping well not only helps you feel better, but it is also an essential act of self-care. Start prioritizing your rest today and enjoy the benefits for your body and mind.

FAQ

1. Why do people experience insomnia during menopause?

Hormonal changes, especially decreased estrogen and progesterone, can affect sleep regulation, causing insomnia, night awakenings, and night sweats.

2.How long does insomnia associated with menopause last?

The duration of insomnia varies among women; it can last several months or even years, depending on individual factors and the intensity of other menopausal symptoms.

3.What natural treatments can help combat insomnia during menopause?

Adopting healthy habits, such as establishing sleep routines, limiting caffeine and technology before bed, and exercising regularly, can improve sleep quality. Relaxing herbal teas and natural supplements can also be beneficial.

4.How do hot flashes affect sleep during menopause and what can be done about it?

Hot flashes can trigger night sweats, causing frequent awakenings and poor sleep quality. Keeping the bedroom cool, using appropriate bedding, and practicing relaxation techniques before bed can help mitigate these effects.