Why Sleep Problems Happen During Perimenopause: Hormones, Gut Health and Natural Remedies
Sleep is crucial for overall well-being, but for women going through perimenopause and menopause, sleep can become elusive. Hormonal shifts, increased stress, and other factors disrupt sleep patterns, leaving women feeling drained.
In the latest episode of the "Sleep Like a Boss" podcast, I was joined by Dr. Betty Murray and together we explored the intricate relationship between hormones, gut health, and sleep, offering valuable strategies for finding relief.
Dr. Betty Murray is a women’s health advocate, nutrition expert, PhD researcher, certified functional medicine practitioner, author, and speaker. Betty helps women over 40 harness their hormones to lose weight, optimize sleep, restore energy, and thrive. During her research for her PhD, Betty made several key discoveries that lead to hormone & metabolic imbalances that plague women over 40. Restoring balance to these key metabolic and hormone pathways is the basis of her Menopause Metabolism Mastery Program. This program has helped her and hundreds of women lose weight quickly, improve hormone balance, reduce hot flashes, restore sleep, and turn up their energy without living on a diet of deprivation. She hosts the Menopause Mastery Podcast and is the founder and CEO of Living Well Dallas Functional Medicine Center and Menrva, a national women’s telemedicine company delivering bioidentical hormone treatment virtual telemedicine. She is a featured writer for Brainz Magazine and has been featured in Grazia Magazine. She is a frequently featured nutrition expert on Fox News Broadcasting, CW33, NBC, and CBS.
The Role of Hormones in Sleep
Women often experience more sleep challenges than men due to their complex hormonal systems.
The adrenal glands, which produce stress hormones like adrenaline and cortisol, are key players in sleep regulation.
Chronic stress can make sleep a low priority for the body, leading to issues like insomnia.
Dr. Murray explains that the hormonal shifts during perimenopause and menopause exacerbate these sleep problems, making it crucial to understand and address hormonal imbalances.
Gut Health and Sleep
Hormones are only part of the equation. Gut health also plays a pivotal role in sleep regulation.
The gut microbiome influences the production of neurotransmitters that are essential for sleep. An imbalanced gut can lead to disrupted sleep, anxiety, and depression. Dr. Murray stresses the importance of maintaining a healthy gut to support sleep and overall well-being.
The Importance of Neurotransmitters
GABA, a neurotransmitter with a calming effect on the brain, is essential for sleep. Progesterone, a hormone linked to sleep, helps open GABA receptors, promoting relaxation. However, gut issues can impair neurotransmitter production, making it necessary to address gut health for better sleep. Estrogen also influences sleep by affecting neurotransmitters like serotonin and dopamine, and its fluctuations during menopause can disrupt sleep.
“Hormonal shifts during perimenopause and menopause exacerbate sleep problems, making it crucial to understand and address hormonal imbalances.”
Strategies for Better Sleep
Dr. Murray offers several strategies to improve sleep during perimenopause and menopause:
Prioritize Sleep Hygiene: Create a sleep-friendly environment, establish a bedtime routine, and reduce blue light exposure before bed.
Balance Exercise: Engage in regular physical activity without overexerting. Find a balance that supports hormone regulation and overall well-being.
Focus on Gut Health: Clean up your diet, reduce sugar intake, and eat whole foods. Consider working with a healthcare professional to address gut imbalances.
Support Neurotransmitter Production: Supplement with precursors that aid in neurotransmitter synthesis, such as tryptophan and tyrosine.
Adopt a Holistic Approach: Recognize the interconnectedness of hormones, gut health, and neurotransmitters. Addressing these aspects holistically is key to improving sleep and overall health.
Sleep disturbances during perimenopause and menopause are complex, involving hormonal, gut, and neurotransmitter factors. A holistic approach that addresses all these interconnected aspects can lead to better sleep and improved quality of life.
Also, if you’re interested in learning more about Dr. Murray and her work make sure you connect with her on Instagram, Facebook and LinkedIn and visit her website.
