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Hormones are a major contributor to our sleep/wake cycle. Female bodies are designed to produce hormones that promote wakefulness and sleepiness in a regular rhythm. Working within a natural rhythm helps you feel rested and vigorous during the day and sleepy and ready for bed after the sun sets.
Unfortunately, the same hormones that create the sleep/wake cycle increase and decrease at various times, causing an imbalance. Times like:
- Menstruation
- Pregnancy
- Menopause
These natural shifts in the body can create hormonal imbalances that can cause insomnia or lethargy.
If you’ve been feeling too tired, it’s possible that your hormones are the culprit. Getting a check-up can help determine if your hormones are imbalanced, which can be managed in one of many ways. There are also things you can do on your own to revive a tired endocrine system.
Avoid screen time before bedtime- Studies show that the bright lights from screens and devices can stop the flow of hormones designed to help you sleep, overstimulating your brain and breaking the natural sleep cycle. Avoid using devices or screens up to two hours before bedtime to help your body naturally fall into a sleep-ready cycle.
Avoid caffeine and other stimulants- Our bodies produce hormones that wake us and help us fall asleep. Eating or drinking foods with caffeine or other stimulating or disruptive properties can override our sleep-inducing hormones. Limit caffeine near bedtime and replace your drinks with decaffeinated teas or other soothing options.
Get plenty of exercise- Exercise helps regulate your sleep. Working out does produce a spike in energy, but soon after, a calming effect helps your body get ready for regenerating tissues. Having a regular workout routine will help you settle into a sleep/wake routine.
Create an environment conducive to sleeping- Where you sleep directly affects how well you sleep. Making sure your room is a comfortable temperature and that your bedding is clean and adequate can make a big difference. Also, use shades or curtains to keep the room dark if you sleep during daylight hours. Be sure that your room is free from distractions – including noise – so your body can fall into a deep restorative sleep.
Being unable to sleep from time to time is normal. Issues and situations that keep us up at night can make it hard to get adequate rest. If you are experiencing chronic tiredness, your hormones could be at fault. Get a check-up to see if your hormones are affecting your sleep cycle.
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