Article: Navigating Sleep Disruptions & How to Break The Sleep-Less Cycle
Navigating Sleep Disruptions & How to Break The Sleep-Less Cycle
Throughout different stages of life, sleep patterns eb and flow with changing demands, habits and hormonal transitions… One of the most challenging periods for sleep is perimenopause, with research showing that up to 87% of women experience sleep disturbances - AKA difficulties falling asleep, staying asleep, early morning awakenings, and non-restorative sleep.
With so many of us facing these challenges, we wanted to explore the underlying causes and find a way to break the cycle to help restore sleep-full nights!
THE CYCLE OF SLEEP DISRUPTION CAUSED BY STRESS
Stress plays a significant role in sleep disturbances, creating a vicious cycle:
Stress → high cortisol at night
High cortisol → low melatonin
Low melatonin → poor sleep
Poor sleep → even higher cortisol the next day (leading to more stress)
HOW OUR HORMONES IMPACT OUR SLEEP
Estrogen decline: Estrogen helps regulate body temperature and serotonin (a precursor to melatonin). As levels drop, women may experience hot flashes, night sweats, and mood shifts, all of which disrupt sleep.
Progesterone decline: With natural calming effects, lower levels can lead to increased anxiety, restlessness, and trouble falling asleep.
Cortisol imbalance: With fluctuating hormones, the body's stress response can become heightened, causing early waking (especially between 2-4 AM) and poor sleep quality.
THE CONNECTION BETWEEN NUTRITION & SLEEP
Our food choices directly impact our energy levels and sleep quality. Prioritising the below food-groups will help to improve sleep quality:
Protein + healthy fats
Avocado, chia seeds, nuts, hemp seeds and tofu all stabilize blood sugar levels.
Magnesium-rich foods
Almonds, pumpkin seeds, dark leafy greens and magnesium supplements support relaxation and muscle recovery.
Tryptophan-containing foods
Bananas, oats, berries and chickpeas support melatonin production.
Caffeine habits
Due to its long half-life of 5-6 hours, a mid-afternoon coffee can still be in our system at bedtime. Try cutting caffeine by 2pm and switching to caffeine-free herbal teas in the evening.
THE IMPACT OF EXERCISE & MOVEMENT
Regular physical activity enhances sleep quality, but with fluctuating hormones, the timing of exercise matters!
Best exercises for morning:
If you’re a lover of high-intensity workouts, it’s best to do it in the morning - too close to bedtime may spike cortisol, making it harder for your body to unwind.
Any time exercises:
Moderate exercise like walking, yoga, or resistance training promotes deeper sleep at night.
DAILY INTENTIONAL HABITS TO BREAK THE CYCLE
Wind down: Reduce blue light and avoid screens before bed.
Relaxation techniques: Meditation, breathwork, or aromatherapy.
Support melatonin naturally: Eat magnesium-rich foods above and exposure to morning sunlight (with sun protection of course!)
Manage stress during the day: Exercise, journaling, or even a simple self-loving ritual.
Stick to a consistent schedule: Aim for the same sleep and wake times, even on weekends, to regulate your circadian rhythm.
Skincare ritual: De-stress on an emotional and energetic level with pure essential oil infused skincare. As you apply your skincare, relax your face muscles and take a few deep breaths while visualising any physical tension melting away.
OUR TIPS FOR NIGHTTIME HOT FLUSHES
- Natural fibre clothing like bamboo or 100% cotton make such a difference in regulating your body temperature.
- Spritz your face with a refreshing boost of collagen to instantly cool, hydrate and calm your skin.
By understanding the connection between hormones, stress, nutrition, movement, and daily intentional habits, we can take proactive steps to improve sleep.
