Struggling with your zzzzzs at night?  This is Part Two of Sleep Series.  Need to read Part One?  Want to grab the Sleep Reset Guide?

One of the quickest ways to sleep better is to start paying attention to balancing out your hormones. Hormonal imbalances can mess up (your) sleep like nothing else!

In fact, around the time you’re 40 and menopausal or perimenopausal you start to lose estrogen. (Our feel good, womanly hormone.) When this happens, it’s like the beginning of the end (just joking, but not really) brain fog becomes a regular part of living, that extra weight won’t budge, your supercalifragilistic happy mood no longer shows up when you need it, and your luscious, most cherished time of sleeping eight hours goes awry!  Yes, sleeping becomes a long ago friend.

One of the first things I recommend when you notice your sleep getting disrupted or when you find that you’re not waking up feeling 100% recharged and refreshed is… drumroll please...  meditate.  You might not want to hear that solution but science backed data proves that this sleep hack works!

The main and primary reason meditation can work wonders for sleep is because it helps to increase the production of melatonin in the body.

What is melatonin?

It is a hormone made by the pineal gland and helps you sleep soundly.  {Yeah!} 

When your hormones are out of balance, melatonin production is impacted dramatically. Meditation can help assist in restoring that balance.

Research has indicated that meditation can boost levels of melatonin in the body naturally and help you sleep better.

I personally meditate before bedtime for optimum results during those times when I know my cycle is at its worst.  Good news for you, you don’t need any special equipment or training and you can do it anytime, anywhere.

The site has an easy-to-understand set of instructions for both mindfulness meditation and relaxation meditation to help you get started, tonight!

My other go-to resource for hormone health is Dr. Sara Gottfried’s book, The Hormone Cure. I was one of Dr. Sara’s first students a few years back, becoming trained in what she is known for, The Gottfried Protocol which helps restore balance to our hormones.  You can read and use the resources in this book to repair your body’s imbalance, increase melatonin levels, and improve your sleep quality as well.

In the book Dr. Gottfried talks about a 3-pronged, powerfully effective and natural approach to treat hormonal imbalance with herbal therapies, bioidentical hormones, supplements and lifestyle changes, exactly like the one you're reading about now.  (I personally have done all the above and have been using bioidenticals for over 15 years now, total lifesavers!)

Practical Clean Living 

I want you to get a copy of Dr. Gottfried’s book either from Amazon, or you can even walk on over to your local library and check it out for couple weeks!  

Also, set aside 10 to 15 minutes every evening to meditate. Start small, even 5 minutes of meditation will help you settle into your evening and bring you a more peaceful night’s sleep.  

Here is one of my meditations- it's super easy.

  1. Light candle.
  2. Sit in front of a candle.
  3. Focus on the flame of the candle.
  4. When tiny thoughts or big thoughts enter your brain, say, “Thank you, I’m meditating now and being quiet.”
  5. Focus on the flame again.
  6. Inhale and exhale deeply on a count of 5 or 7 -- inhaling for five -- hold for five -- exhale for five.
  7. You can increase the count of the breath to 11 as you increase your meditation.
  8. Stay focused on the flame.
  9. At the end of your time, simply say, “Thank you”
  10. Blow out the candle and get into bed.

 

Remember, you can do this. You can create powerful changes for a positive lifestyle, I’m here to help you every step of the way.

Want to really catch more ZZZZ’s and feel alive when you wake up?  Grab the sleep reset Guide or a session with me!