We all have a basic understanding of the importance of sleep,
and we know we feel pretty rubbish when we’re not getting
enough. However, many of us don’t know the potential health risks
caused by long term or chronic sleep deprivation. Insomnia in menopause is very common and incredibly debilitating.
So let’s take a look!
CIRCADIUM RHYTHM
What is it, how does it work and why is it so important for getting
good quality sleep?
The circadian rhythm (our body clock) is a natural, internal process that regulates the sleep-wake cycle and other physiological functions, such as hormone release, body temperature, and metabolism, over a 24-hour period. This 24-hour cycle is mainly influenced by our environment, such as daylight and darkness, however things such as the time we get up in the morning, travel, work, or an underlying health issue can disrupt our circadian rhythm.
Throughout the day, our body goes through a series of changes as it prepares
for sleep, influenced by the circadian rhythm:
Morning and Daytime:
Upon waking, exposure to natural light, particularly sunlight, helps tell our brain to suppress the production of melatonin, the hormone responsible for promoting sleep.
Our body temperature starts to rise, continuing to rise until the late afternoon or early evening, which helps us stay alert and promotes cognitive function.
Mental and physical activity levels are usually higher during the daytime, which contribute to wakefulness and productivity.
Late Afternoon to Evening:
As we get into the evening, we begin to produce less melatonin, which is the beginning of the process of sleep preparation.
Exposure to natural light begins to decrease as the sun goes down, triggering the release of melatonin which helps regulate the sleep-wake cycle.
Other changes, such as a decrease in body temperature and relaxation of muscles, prepare us for sleep.
Nighttime and sleep
In the hours leading up to bedtime, our body enters a state of relaxation and drowsiness, helped by the release of melatonin and other sleep-promoting hormones.
The circadian rhythm aligns with the sleep-wake cycle, bringing the onset of sleep and wakefulness (our body clock).
Throughout the night, our body goes through multiple cycles of NREM and REM sleep, guided by the internal clock and the natural progression of the circadian rhythm.
WHAT HAPPENS WHEN THIS NATURAL RHYTHM IS DISRUPTED?
Disrupting this natural cycle, particularly by waking up before the end of our natural sleep cycle (for work, or school), or missing out on one of the crucial sleep phases (we’ll look at next), can have significant negative effects on physical, psychological, and emotional health.
Here are some possible risks of disrupting the sleep cycle and waking early:
Sleep problems:
When our circadian rhythm is out of sync, it can make it harder to fall asleep at bedtime, causing us to wake up during the night, and resulting in less sleep overall.
Reduced brain function:
Waking up early or interrupting the sleep cycle can lead to problems such as decreased attention, concentration, and problem-solving abilities. It also affects memory recall.
Emotional problems:
Disrupting the sleep cycle can negatively impact mood regulation, and lead to increased irritability, mood swings, and feelings of depression or anxiety.
REM sleep deprivation can make it difficult to regulate our emotions and less able to manage stress.
Health problems:
Interrupting the sleep cycle or missing out on sleep phases can weaken the immune system, prevent our body from healing from injuries, and disrupt recovery from physical exertion.
Altered Hormonal Balance:
Sleep disturbances can disrupt the balance of hormones involved in appetite regulation, metabolism, stress response, and, notably reproductive / menopausal health, leading to weight gain, metabolic issues and other health problems.
THE SLEEP PHASES
The nightly sleep cycle consists of different stages that alternate between non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. Both stages are crucial to allow our body to repair, for brain function, memory consolidation, and overall well-being. There are 4 sleep stages, and multiple cycles of these stages throughout the night, with each sleep stage playing a part in allowing our mind and body to wake up refreshed.
Stage 1 NREM Sleep:
Stage 1 is the transition phase between wakefulness and sleep.
It is a light sleep stage where we are drifting in and out of consciousness.
Brain activity begins to slow down, and muscle activity decreases.
This stage usually lasts for a few minutes.
Stage 2 NREM Sleep:
Stage 2 is a deeper stage of NREM sleep.
Brain waves continue to slow down, and eye movements cease.
Bursts of brain waves may occur during this stage.
It plays a role in memory consolidation and preparing the body for deeper sleep.
Stage 2 NREM sleep accounts for a significant portion of total sleep time.
Stage 3 NREM Sleep (Slow Wave Sleep):
Stage 3 is the deepest and most restorative stage of NREM sleep.
Also known as slow-wave sleep or delta sleep.
Blood pressure drops, breathing becomes slower and deeper, and blood flow to the muscles increases, promoting physical restoration and repair.
Growth hormone is released during this stage, contributing to tissue repair, muscle growth, and overall health.
Stage 4 REM Sleep (Rapid Eye Movement):
REM sleep is a unique stage where we see rapid eye movements, increased brain activity, and vivid dreaming.
Despite increased brain activity, our muscles are temporarily paralyzed, which prevents us from acting out our dreams.
REM sleep is essential for cognitive function, regulating emotions, and memory consolidation, especially learning and problem-solving skills.
It plays a crucial role in processing and integrating information from the day's experiences.
REM sleep stages become longer and more frequent as the night progresses, with the final REM period often lasting up to an hour.
Here are some key practices for improving sleep quality:
Maintain a Consistent Sleep Schedule:
Go to bed and wake up at the same time every day, even at the weekend. Consistency helps regulate our body clock and promotes better sleep quality.
Create a Relaxing Bedtime Routine:
Establish a relaxing bedtime routine to signal to your body that it's time to start winding down.
Take up calming activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
.Limit Exposure to Screens and Blue Light:
Avoid electronic devices such as smartphones, tablets, computers, and televisions at least an hour before bedtime.
Blue light emitted by screens suppress melatonin production and disrupt the sleep-wake cycle
Regular Exercise:
Take regular exercise, but avoid anything vigorous like cross-training close to bedtime. Try walking or yoga in the evening, or do some other form of exercise in the morning.
Regular exercise promotes better sleep quality and can help alleviate stress and anxiety.
Create a Comfortable Sleep Environment:
Keep your bedroom dark, quiet, and cool to promote optimal sleep conditions. Our body temperature needs to drop to help us get off to sleep.
Invest in a comfortable mattress, pillows, and bedding that support body during sleep. There’s nothing better than a super comfy bed!
Limit Stimulants and Heavy Meals Before Bed:
Avoid stimulants such as caffeine, alcohol and nicotine in the hours leading up to bedtime.
Limit heavy or spicy meals close to bedtime to avoid discomfort and indigestion that may disrupt sleep.
Limit Daytime Naps:
If you take a nap during the day, try to keep it short (20-30 minutes) and before 3pm.
Long or late naps can interfere with nighttime sleep and disrupt the sleep-wake cycle.
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