Lose Sleep While You Sleep + Lots of News
Jersey City
January 17, 2025
Hi there!
I’ve always slept well. I can remember standing on crowed trains in Italy and leaning against the window and falling asleep. Of course, I was much younger, and it was probably after a night of partying, but still… Sleep was never an issue. Fast forward a couple of decades and there’s no way I could sleep standing up! Some nights it’s a struggle falling asleep at all. Can you relate?
Insomnia is not healthy. Lack of sleep affects memory, weight and physical well-being. You should get between 7 and 8 hours of sleep per night. BTW, getting too much sleep (more than 9 hours) is just as bad as getting too little sleep.
If you are experiencing menopause weight gain, notice how much sleep you are getting. Poor sleep disrupts hormone balance and that leads to increased appetite which means you’re either snacking more than you should and/or your portion control is off. Lack of sleep also leads to poor food choices. We go for easy instead of healthy. And when you don’t sleep your body isn’t burning fat the way it should. All of this adds up to weight gain.
Here are some ways to improve your sleep. These are all simple to do. Try them and see what happens.
· Try going to bed and waking up at the same time every day. This establishes a sleep routine.
· Establish a bedtime routine. Prepare for bed. Have a nighttime ritual.
· Keep your bedroom cool and quiet. Use white noise devices if you need to.
· If you take an afternoon nap, don’t sleep for more than 20 minutes and never after 3:00pm.
· Don’t do any strenuous exercises 3 hours before bed.
· Avoid eating large, heavy meals late in the day. Give your body time to rest & digest. Remember that from last week?
If you have tried everything you can and still find sleep elusive, then you may want to try CBT. That stands for cognitive behavioral therapy. It is the gold standard for sleep disorders. Let me know if you’d like a recommendation for a trained therapist.
I wish you deep sleep and sweet dreams. You’ve got this!
If you need personalized help or know someone who would benefit from coaching, give me a call at (201) 927-0648.
Next week I’ll be exploring the connection between exercise and weight. See you then.
Be well,
Laura
And more...
· Mark your calendar! On February 18th at 8:00 PM, my colleague Bonnie Rose Weaver (she’s an amazing clinical herbalist) and I will be sharing menopause tips from both a nutrition and an herbal point of view. If you’ve ever wondered about taking herbs for your menopause symptoms, you don’t want to miss this. The price is up to you. Pay from $0 to $20. It will be virtual so you can join us no matter where you are. And there will be plenty of time for questions. So, sign up and show up!
· I’ve been thinking about how important community is and that I would like to build a menopause community. I had though about hosting a virtual menopause meet up but… I really wanted something in person. I just feel that there is more of a connection when we can see each other. I found a space and starting in March I’m hosting the first monthly menopause meet up! The gatherings will be free! I just need to finalize the day and time and will let you know as soon as I know. If you have any thoughts, let me know. I’m leaning towards Tuesday evening at 6:30 or 7:00.
· My website refresh is done! You’ll find and Events page and a Shop and be sure to check out the new 1:1 coaching. I’m most excited about this. If you or someone you know is struggling with menopause weight and could use some help, check out the website.