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

[@meenakshisharmadevgan372]

How do i factor in afternoon nap if i am working ?

[@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. Ek pyaari si badi behen lagne lagi hai mujhe ab Rujutaji.❤

[@TajinderKaur07]

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

[@ravimishra5745]

She is aging like a fine wine❤

[@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!

[@bhawnapuri9370]

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

[@mithilarege830]

Thnx for series we all need

[@rutabaxi]

Thank you so much for this guidance. Really appreciate it.

[@user-zq4fn4gj7r]

Thanks for being there

[@arpanathakur9240]

too good !! keep posting such info

[@varshakirtani4860]

Thank you so much for the information and guidance ❤

[@drsushmakini6238]

Thank you so much Rujuta for coming out with this series. Was badly in need of this. Thank you, thank you, thank you. ❤❤❤❤😂

[@aparnavaishnav6402]

This series helps me a lot thank you for sharing

[@user-on6ri8xj2i]

Thank you so much for being with us

[@anuradhadeshmukh235]

Mam menopause ke liye best 30 min ka exercise dikhao na

[@saimajafar8460]

Excellent and thanks over and over .❤

[@neelamdaga1036]

Super thanks for all the awareness n guidance ❤

[@geetarele742]

Thank you Rujuta for nice information ❤

[@Usaid786_______]

This is the perfect time in my life you come.thankyou sm

[@shailjabhaia127]

Thank you so much for this series. So many questions getting answered 😊

[@meenakothari7841]

Thanks. Great info. ❤️

[@AnitaSharma-hc3ib]

Thank you so much❤ I appreciate your efforts ❤

[@vandanabhagat706]

Thank you rujuta ! You are the bestest

[@vidyasanath2723]

Heartfelt gratitude for standing by all of us who are going through this phase in life. I liked the way you take any issue on a positive note. I follow all that you say to the T. Please don't stop these sessions. Keep giving us information. Thanks once again

[@sophyaqeel1324]

Thank you needed that

[@charulathaj7210]

Ypu are a true blessing to all of us, men, women, children. Thank you , always enjoy ur videos. Pla continue with them.

[@snehajani7170]

I'm a fan of you ma'am. I have been following you since long. No doctor or nutritionist or dietician explains the way you explain things insightfully. You're such a gem 💎❤ lots of love and blessings to you...❤❤❤❤

[@najmahirani9121]

you are amazing the way you explain is great

[@truxie1102]

Thank u ..for giving such valuable advice.

[@SuchitraPandit-v1b]

So good and useful information. Thanks

[@fahmidaquasem2535]

Thank you ma'am. I just love your videos. So simple and so realistic! I'm 48. So this series means a lot to me

[@qurratulainrawoof9450]

Thank you for explaining nicely

[@rituraghav8474]

Great info Thanks alot Our country need people like u

[@shellymanocha7021]

Thank you for the help

[@raazbeenvaid7232]

Sleep is THE biggest challenge Will try to implement what you have shared here❤

[@taheralightwala421]

Aap ke video's mere liye bohut maine rakhtey hai. God bless you ❤

[@kamalbhatia9521]

Thank you so much 🙏

[@rupaldoshi6795]

Very informative Thank you for uploading

[@babitas6400]

Very nice series u started. I like ur videos very much. Thanks for the information

[@sangeetagujral6295]

Very good information.Thanks

[@vandanadhawan324]

Very informative, thanks

[@vandanagumber3116]

Thanks Ma'am aapki video thanks mam aap ki video mere liye kafi important hai abhi meri age 46 hai aur mujhe bhi menopause ki problem ho rakhi hai isliye aapki video dekhkar mujhe kafi help mil rahi hai thankyou mam thank you mam❤❤

[@SumaNagesh-d4x]

Wonderful explanation , just like mother holding her newborn baby .

[@kavitakulkarni1954]

Thank u so much It's such a great help😊 It's really really good video

[@vidyatare9767]

THQ so much for this informative videos. You are always my favourite. I will follow u. I m going through this now. 😊

[@meenalnigade4855]

No doubt, Very good series and very useful.... Thank you ❤

[@vidhigupta7001]

Rujuta ji, u are looking amazing in this series . Thanks a lot for this series. It’s really helpful.

[@pixiepie11]

Thank you Ms Rujuta Diwekar for the detailed information

[@shouryagera3407]

True wisdom❤more frequent videos on menopause pls Much required

[@preetitasgaonkar4193]

Thank you so much for guiding us in our important phase MAM.

[@hemanginijain1436]

Lots of heartfelt gratitude 🙏😇❤

[@user-bo6ql9ie9v]

I am 45, had a hysterectomy surgery 4 yrs back, after 2 yrs of it I felt I was putting on weight, then I lost my job, not working since one yr, very must frustrated, depressed, moody, sleep patterns and eating has been affected. Though I am trying to maintain weight, eat more of protein, keeping myself on the healthier side. I'm 153cm in height, weight 55kg, trying to get it to 53 kgs. Your talks are really helpful. Thanks

[@maneeshaagashe5632]

You are not overweight at all. Don't follow the western standards for that

[@vinitathakker9133]

Thank u for such a nice information. God bless you.

[@dipalihafiz9983]

Thanks Rujuta ❤

[@saswatidas8612]

Thanks for sharing this information. Very good 👍 👏 😊❤

[@aparnashitole2571]

Thank you 🙏

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Nice information you sooo pleasant to watch

[@nimbumirchi55]

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

[@ec8610]

I am also turning 47 this month😊

[@nimbumirchi55]

@@ec8610 wishes for a healthy life

[@shabana4562]

I will turn 46 this months. Need to be more serious about my health

[@preetujain6832]

Maam is it ok to take sleeping pills ?

[@ninjaboygaming7705]

Thanks for ur time n information❤

[@pranitawajpe8151]

Thank you very very much 😊

[@archanashah7636]

Amazing about sleep avoid screen before to bed breakfast. Avoiding late dinner and afternoon nap. Wonderful years to all pre and meno and post menopause women. Thanks a ton rujuta. Love and lots of health and peace to all ❤️😊

[@kavitawalia6754]

Thankyou so much..all your tips are so practical and simple to follow..God bless 🙌

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Thanks mam video hindi me banane ne k liye meri mom ko acche se samaj aaya

[@user-bw6zq4ig1y]

Thankyou so much

[@manjariacharya8967]

Thanks. Rujutaji❤

[@vaishalipuranik7950]

Thanku so much mam for this series. Now it’s very helpful for me .❤

[@gamingwithvishal5420]

Great as always 👌 👍 👏 🙌 ❤️.

[@deepeshahuja2020]

Thank you so much

[@ganjilavanya7505]

Heartful thanks for giving a class on menopause. Your videos should come frequently mam to make every one active.

[@saburi9]

Gratitude Mam for the useful tips! Appreciate your support.

[@sahanatelang7584]

Thank you very much Rujutaji. I am going through this stage and u r really helping many women like me. This August I will be 49.God bless you.

[@manjularaghunath6328]

Thank you 🙏🙏🙏

[@rashmigurunani3414]

Love you for " poha , upma , idli , dosa , Paratha" in breakfast

[@swadishthapaakakruti]

Very nice n informative video❤

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Thank you ma'am

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Thank you 🙏 you are always right 👍 ❤ thank you 🙏

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Very informative

[@DimpleGogia]

Thanks always dear ❤❤

[@surekhavankadaru8793]

Thank you

[@aish0072]

Wow amazing video very interesting and informative I get very sweaty at night any advice for that to avoid as that really disturb my sleep

[@shilpachheda3317]

Bless u with good health in abundance for talking on this topic.😅

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Mam jis trha female k period time m unhe kuch pta nhi hota same menopause m bhi hm bahot sari new changes se anjan hote h apke ye vedios 40 plus female k liye complete guide h mam thank you ❤

[@vidyapotwekar3987]

Rujuta thank u so much....I have yet to start with all that u have said... listening to you itself is making me feel so good....just like when we r not keeping well and an soon as we visit a doctor we start feeling better...❤

[@archanashrimali7733]

Ab tak ke sare videos me best.Aapne bahut hi achhe tarike se bataya he muje abhi is information ki need thi.thank ji❤

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खूप छान माहितीपूर्ण.. मनपूर्वक धन्यवाद

[@sheelag4968]

Namaste ma'am...really needed information ...every woman must watch these series... thanks a lot ma'am

[@meetaroy9536]

Just wonderful

[@rupalisatardekar4051]

Thank you so much mam for this grt vdo,as i am facing menopause, its important information for me

[@punitbhatia3399]

Thanku mam for education

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I hv been following u since couple of years .....wid aging u r looking more n more beautiful

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Good job, go ahead 🎉

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Very nice information

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Very nice video

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Thankyou maam for picking up this subject so useful information

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Thanks ma'am

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Thank you mam for sharing this information ❤

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Thank u Maam

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Awsome knowledge speaking style awsome