At 2 a.m., you find yourself engaged in a ritual of deep breathing, counting down from 100, mentally revisiting childhood poems, all while pondering if a full night's sleep is something you’ll ever experience again. And it's frustrating.

Unfortunately, these sleep woes tend to linger throughout the menopausal journey and beyond. But fear not, relief is within reach. When I first entered menopause, I was lucky to get 4-5 hours of restless sleep per night. Now I’m happy to say I sleep like a teenager again, with 8 hours of deep sleep being the norm. I feel like I have my life back. If I can do it, so can you!

The golden standard for quality rest dictates that individuals should aim for a solid seven to eight hours of uninterrupted sleep per night. However, this guideline isn't etched in stone; sleep needs vary from person to person. If you find yourself frequently waking up in the wee hours and feeling far from refreshed, it may be a sign that your sleep quality is lacking.

Before delving into specific remedies, it's crucial to ensure you're adhering to the fundamentals of sound sleep. This entails winding down in the half-hour to hour preceding bedtime, minimizing electronic screens, and partaking in a calming bedtime routine to signal to your brain that it's time to unwind. Refrain from indulging in heavy meals two hours before hitting the hay, steer clear of nightcaps, and avoid vigorous exercise right before bedtime. Diminish sensory stimuli by considering the use of earplugs and an eye mask. These simple adjustments can wield substantial influence over your ability to drift off and remain asleep.

Now let’s get into the specifics of getting great sleep. I’ve spent hundreds of dollars testing a variety of supplements and trying everything under the sun from breathing exercises to hypnosis and finally discovered what works best for me and countless other women. In other words, I’ve done a lot of the heavy lifting and experimenting so you don’t have to!

 Unlocking the Power of Magnesium for Better Sleep

Magnesium, an indispensable mineral, orchestrates a symphony of physiological functions, from facilitating muscle relaxation to modulating neurotransmitters and hormone synthesis.

Out of all the supplements I’ve tried, magnesium is probably the #1 most helpful for helping me sleep. Specifically, magnesium glycinate.

Let's explore how taking magnesium supplements before bedtime may positively influence sleep:

1. Muscle Relaxation: Magnesium's knack for easing muscle tension offers relief from nocturnal cramps and stiffness, fostering a more serene sleep environment.

2. GABA Regulation: By amplifying the activity of gamma-aminobutyric acid (GABA), a calming neurotransmitter, magnesium cultivates a tranquil mental state conducive to restful sleep.

3. Circadian Rhythm Harmony: Magnesium's involvement in circadian rhythm regulation aligns the body's internal clock, paving the way for synchronized sleep-wake cycles.

4. Stress and Anxiety Reduction: Through its regulatory effect on stress hormones and neurotransmitters, magnesium may mitigate anxiety and stress levels, paving the way for improved sleep quality.

5. Insulin Sensitivity: Emerging studies propose that magnesium supplementation may enhance insulin sensitivity and stabilize blood sugar levels, fostering a conducive metabolic environment for consistent sleep patterns.

6. Melatonin Synthesis: Magnesium's role in melatonin production underscores its importance in nurturing the body's natural sleep-wake rhythm, facilitating a smoother transition into restorative sleep.

7. Addressing Deficiencies: Dietary gaps or health conditions can predispose individuals to magnesium deficiencies. Rectifying such deficiencies may lead to tangible improvements in sleep quality.

Dosage: I take 300 mg of magnesium glycinate about 30 minutes before bed. If I wake up early, I take an additional 100 mg and typically fall asleep again quickly.

In conclusion, integrating magnesium supplements into your nightly routine holds promise for optimizing sleep quality and promoting overall well-being. However, individual responses may vary, necessitating personalized approaches to reap the full benefits of this mineral marvel.

 Phosphatidylserine and Its Impact on Sleep

For many of us grappling with intermittent insomnia, stress often lies at the root of our sleepless nights. When we find ourselves unable to shake off the effects of stress, our bodies respond in their natural way—the adrenal glands kick into action, releasing higher levels of cortisol. This elevation in cortisol levels can persist throughout the night, interfering with our ability to achieve deep, restful sleep. After all, from a biological standpoint, deep sleep during times of perceived emergency is counterintuitive.

Consequently, lighter sleep patterns emerge, causing us to wake up more frequently. Phosphatidylserine (PS) emerges as a promising solution in this scenario, as it has been demonstrated to effectively lower cortisol levels, whether triggered by emotional stress or physical exertion like intense workouts. Therefore, when stress becomes a barrier to restorative sleep, PS can serve as a valuable remedy.

Key Benefits of Phosphatidylserine:

1. Cell Structure and Function: Phosphatidylserine, a crucial phospholipid, plays a pivotal role in maintaining the integrity and functionality of cell membranes.

2. Support for Adrenal Function: By aiding adrenal function, PS contributes to the regulation of various hormones, including cortisol, thereby modulating the body's stress response.

3. Hormonal Balance: Evidence suggests that PS helps regulate cortisol levels, promoting overall hormonal equilibrium.

4. Cognitive Enhancement: Particularly notable is PS's positive impact on cognitive function and memory, especially among women undergoing hormonal transitions associated with aging.

Dosage: I take 200 mg of PS 30 minutes before bed. If I wake up early, I take another 100 mg along with 100 mg of magnesium. It’s been a game-changer for me.

Warnings & Precautions: While the benefits of phosphatidylserine are significant, certain precautions must be noted:

• Blood-Thinning Effect: Individuals taking blood-thinning medications like Coumadin (warfarin), anti-inflammatory drugs, or those with blood-clotting disorders should consult their healthcare provider before using phosphatidylserine. It is advisable to refrain from phosphatidylserine intake within two weeks of scheduled surgery.

• Potential Drug Interactions: Phosphatidylserine supplements may interact with medications prescribed for glaucoma, Alzheimer's disease, antihistamines, and antidepressants. Given the lack of comprehensive studies on potential interactions, consulting a healthcare professional before initiating phosphatidylserine supplementation is recommended.

The Influence of Sunlight versus Artificial Light on Sleep Quality

I saved the best for last. Nothing beats proper light exposure for helping you get quality sleep every night.

When I started paying close attention to the quality and quantity of my daily light exposure, that’s when my sleep issues started to fade away, quickly and permanently. I believe this is the #1 most important factor.

Light serves as a primary environmental cue, guiding our body's activities such as sleep and wakefulness. Particularly, exposure to light, especially the intense illumination of sunlight, significantly impacts our sleep-wake patterns.

The importance of natural light cannot be overstated in regulating our circadian rhythm and sleep cycles. The circadian rhythm acts as our internal biological clock, orchestrating our sleep-wake cycle and other physiological functions. Its regulation is heavily reliant on light exposure, governing the secretion of melatonin, the sleep hormone.

The 4 Phases of Light I Pay Attention To:

1. Morning Light: Basking in bright light, especially within the first hour of waking up, aids in resetting the circadian rhythm, enhancing alertness, and uplifting mood for the day ahead. I aim for at least 15 minutes, immediately after I wake up.

2. Midday Light: Continued exposure to bright light throughout the day sustains the circadian rhythm and bolsters energy levels, contributing to overall well-being. I try to take a break in the midday sun for at least 10 minutes.

3. Sunset Light: 15-30 minutes before sunset, I go outside for at least 10 minutes so my eyes can absorb the beneficial red and infrared light, reinforcing a healthy circadian rhythm.

4. Nighttime Light: Exposure to intense light in the evening, particularly emanating from electronic devices, disrupts the circadian rhythm, impeding the ability to fall asleep at night. Darkness is crucial for melatonin release and fostering deep, rejuvenating sleep. Diminishing exposure to light, notably blue light emitted by electronic devices, in the hours preceding bedtime facilitates enhanced sleep quality.

Helpful Tips for Maximizing Healthy Light Exposure:

• Blue-Blocker Glasses: I wear blue-blocker glasses about an hour or two before bed. This eliminates the blue light that emanates from TV, computers, phones, etc. It takes some getting used to (everything will have an orangish color) but it’s definitely worth it!

• Sleep Mask: I wear a sleep mask to completely black out any peripheral light while I’m sleeping.

• Cloudy Days: Don’t let cloudy days stop you from getting natural light. The sun’s beneficial rays will still penetrate even the darkest clouds!

• No Sunglasses: Minimize wearing sunglasses - they will block the sun’s helpful rays, completely negating the sleep benefits (especially in the morning and sunset hours).

Natural light exposure plays a pivotal role in regulating the circadian rhythm and fostering healthy sleep patterns. Striking a balance in light exposure throughout the day and minimizing bright light exposure in the evening are paramount for nurturing a robust sleep-wake cycle.

Healthy sleep is one of the primary cornerstones of good health and well-being. Because of the hormonal changes we experience during menopause, our sleep patterns can become severely disrupted.

By balancing our circadian rhythm through proper light exposure and regulating our hormones with magnesium and phosphatidylserine, you can quickly regain the precious sleep quality your body and mind need.

These are the steps I took to go from 4-5 hours of restless sleep, to a consistent 7-8 hours of deep, healthy, restorative sleep every night. I hope this information helps you as much as it has helped me!

Talk soon,

Sophia