3 Sleep rules for Menopause

Sleep plays a very crucial role in maintaining hormonal balance during menopause. There’s a lot of chatter around weight loss, supplements, surgeries, etc., but sleep remains under represented, whether in medical advice or in casual conversations.
It could be the missing link though for a perfectly natural menopausal phase. While all hormones respond positively to good quality sleep, there are 3 main ones that i would like to spotlight-
IGF-1 - Insulin like growth factor 1, keeps your insulin resistance under check and ensures that you don’t suffer from pigmentation, high blood sugars, etc.
GH - growth hormone, maintains elasticity of the skin, prevents thinning of hair & hair loss. Also ensures that you get bang for your buck in terms of fat loss & muscle tone for the time and effort you invest in exercise
Testosterone - while it’s known for being a male hormone, it’s produced by the ovaries too and ensures that bone density, musculature and sex drive are not compromised on.
Basically, you need a sleep care routine much more than you need a skin care routine. Remember 2 main things -
1. You need 7-9 hrs of proper sleep
2. You need to sleep by 9-11pm for optimum quality
To do the above, follow 3 easy rules -
1. Fuel your sleep
- Too much or too little food will lead to a compromise in sleep quality.
- A proper homemade breakfast - poha, upma, idli, paratha, etc,. ensures optimum micro nutrient assimilation and reduces cravings later in the day
- Eat dinner by 7-8 pm. Don’t avoid homemade food like roti-sabzi, dal-chawal, by succumbing to carb fear.
2. Afternoon Nap daily
- Right after lunch and not more than 20-30 mins. Really helps in case of pelvic pain, thyroid dysfunction, long and painful periods with clots.
- While a nap of up to 30 mins improves quality of sleep in the night, anything longer and post 3pm in the afternoon leads to a compromised sleep pattern/ quality.
3. Stay away from stimulants
- like tobacco, and avoid all forms of alcohol including wine
- Regulate chai- coffee to 2-3 cups a day and don’t have post 4pm. No chocolates too.
- stay off screens an hour before bedtime
#menopause #women #health #sleep

[@chetananaidu2500]

No reason she is the best Dietician in the world .. Seedhi baat No Bakwas

[@nimbumirchi55]

Turning 47 this month, this series has exactly all the information I wanted to learn. BTW, kajal suits you ❤

[@ravimishra5745]

She is aging like a fine wine❤

[@Editz_is_eazy]

Hope u will help me...

[@manjularaghunath6328]

Thank you 🙏🙏🙏

[@gurvindersekhon9952]

Its been 5 years since i had my menopause but still i have hot flashes and insomnia

[@kavitakathuria3202]

Nyc information ❤

[@s3productions660]

Good job, go ahead 🎉

[@jhumurchakraborty6445]

Thank you mam

[@aparnajoshi8611]

Vary nice information

[@TajinderKaur07]

Rujuta ma'am your way of explaining everything is amazing ❤

[@gouritarodekar7977]

Ye video maine aaj dekha. In rules kio mai Golden rules kahungi. Neend ko hum bahot halke me lete hai, importance dete hi nahi. Lekin aaj achhe se samajh gayi ke neend ko halke me lene ke itne disadvantages hote hai aur ek achhi neend ka asar itne saare hormones par bhi hota hai.

[@DG-xg4fy]

Eagerly waiting for this video as I'm suffering from same problem in menopause. Thanks for coming up with this topic

[@meenugambhir6624]

Thank you so much for this series.

[@gauriraje8206]

Thank you very much, Rujuta, liking this series!

[@anuradhadeshmukh235]

Mam menopause ke liye best 30 min ka exercise dikhao na

[@mithilarege830]

Thnx for series we all need

[@rutabaxi]

Thank you so much for this guidance.

[@bhawnapuri9370]

I was so delighted to find out that l am following all the things mentioned by you.

[@user-zq4fn4gj7r]

Thanks for being there