How can I stop waking up at 2am and 3am every night?
How can I actually SLEEP properly again??
Sleep concerns during menopause are something that 83% of our clients come to us with
Whether it’s the inability to fall asleep, stay asleep and/or wake up feeling refreshed – SLEEP is a major concern for many
Poor sleep is connected with dysregulated hunger cues, low energy, heightened brain fog and increased muscle loss among MANY other health concerns
Typically we get around 90% of our clients back to sleeping 7+hours a night UNDISTURBED after about 10-12 weeks of our sleep protocol work
Due to the hormonal changes in menopause, our main sleep hormone, melatonin, is impacted
So with any client reporting sleep issues during their initial menopause health screening THIS hormone is where we start
Melatonin levels are also affected by
- Low iron
- Low vitamin D
- High cortisol
- Eating too little and over training, ie overstressing your nervous system
- Poor Gut Health and microbiome
- Overuse of Caffeine
- Unmanaged stress
- Irregular Sleep patterns
So what can we do to help regulate MELATONIN production?
✅ Avoid eating too close to your bedtime
✅ Consume more anti inflammatory foods, especially those rich in iron
✅ Have a plant based protein source in your evening meal
✅ Increase direct sunlight exposure in the morning
✅ EAT ENOUGH food – a BIG issue with a lot of the women we start working with
✅ Include foods that HELP melatonin production
Examples of some foods that help with Melatonin
Cherries – Naturally contain melatonin.
Walnuts – Provide melatonin and support serotonin production.
Bananas – Rich in magnesium and tryptophan, promoting melatonin synthesis.
Oats – Contain melatonin and are a source of complex carbs.
Tomatoes – Naturally provide melatonin.
Pineapples – Boost melatonin production.
Turkey – High in tryptophan, aiding melatonin production.
Eggs – A good source of melatonin.
Almonds – High in magnesium, which promotes melatonin release.
Melatonin regulation is just the FIRST place we start when working towards a proper night’s sleep again with an individual
