The Health Benefits of Sunrises, Sunsets, and Sweet Dreams
There's something magical about watching the sun rise and set. Beyond the breathtaking beauty, these moments hold the key to better health and well-being. Let's dive into how embracing these natural wonders can transform your life.
Start Your Day Right
Waking up early to witness a sunrise can set a positive tone for the entire day. The soft morning light is not only calming but also a signal to your brain that it's time to wake up and get moving. This gentle wake-up call can boost your mood, increase energy levels, and enhance overall productivity.
Our bodies operate on a 24-hour internal clock known as the circadian rhythm. This natural cycle regulates our sleep-wake patterns, feeding times, hormone release, and other vital functions. Light is the primary cue for maintaining a healthy circadian rhythm.
Exposure to natural light in the morning helps reset your circadian clock, signaling that it’s time to be awake and alert. This helps you stay in sync with the natural day-night cycle, making it easier to wake up in the morning and fall asleep at night.
Wind Down with a Sunset
As the day comes to a close, watching the sunset can be a perfect way to unwind. The warm hues of the setting sun trigger your brain to start winding down, preparing you for a restful night’s sleep. This natural transition from day to night helps reduce stress and promotes relaxation. As the day ends, the diminishing light prompts your brain to produce melatonin, the sleep hormone. This prepares your body for sleep, ensuring you get a good night's rest.
Menopause and Sleep: The Hormonal Connection
Keeping your hormones in balance and reducing your stress can help keep your circadian rhythm humming along. Menopause is a significant transition in a woman’s life, often accompanied by hormonal changes that can impact sleep. Understanding these changes can help manage sleep disturbances more effectively.
Hormonal Fluctuations: During menopause, the levels of estrogen and progesterone decrease. Estrogen and progesterone help to regulate the sleep cycle, and its decline can lead to sleep problems such as insomnia and night sweats.
Hot Flashes: Hot flashes are sudden feelings of warmth, often intense, that can disrupt sleep. They can cause night sweats, making it difficult to stay asleep or fall back asleep.
Mood Changes: Hormonal shifts can also affect mood, leading to anxiety or depression, which can further interfere with sleep.
Visit your Doctor – get key lab work done:
Do you have low magnesium levels? That affects sleep. There are many markers your doctor can examine (DHEAs, ISF1 levels, etc.) to assess what might be an issue impacting your sleep.
Do you have digestive issues? Food allergies or tolerance issues can impact your sleep. Talk with your doctor about trying an elimination diet to determine if you have food tolerance issues. Interested in doing a 7 day detox to fix your gut? Give us a shout!
How to get some solid zzz's every night
In addition to enjoying the natural rhythms of sunrises and sunsets, here are some more tips for postmenopausal women to enhance their sleep quality:
Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your internal clock and improves sleep quality.
Create a Sleep-Friendly Environment: Ensure your bedroom is cool, dark, and comfortable. Use blackout curtains to block out light and maintain a quiet and serene sleeping space. Looking at an iphone or ipad one hour before bed leads to 50% reduced production of melatonin compared to reading a book. Start to dim your lights an hour before bedtime. Don't have blackout shades? Get an eye mask. Darkness is key to restorative sleep.
Practice Relaxation Techniques: Techniques such as deep breathing and meditation can help calm the mind and prepare the body for sleep. These practices are especially beneficial for reducing stress and anxiety.
Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with sleep. Try to limit your intake, especially in the hours leading up to bedtime.
Stay Active: Regular physical activity can improve sleep quality and help manage menopause symptoms. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous exercise close to bedtime.
Healthy Diet: Eating a balanced diet rich in fruits, vegetables, and whole grains can support overall health and help manage menopause symptoms. Avoid heavy or spicy meals before bedtime, as they can cause discomfort and disrupt sleep.
Turn off Electronics:
Unfortunately I know many of us look at our electronics well into the night. Try to turn off your electronics by 9pm. Reduce the blue light by wearing blue light glasses. I love Caddis blue light readers. They come in so many fun colors and styles. There's also an app you can use on your computer called Flux. It reduces the blue light on the screen.
Witnessing the beauty of a sunrise or sunset is not just a treat for the eyes but a boon for your health. By aligning your daily routines with these natural rhythms, you can improve your sleep, enhance your mood, and navigate the challenges of menopause more smoothly. So, set your alarm a bit earlier, take a moment to appreciate the sunset, and let nature’s clock guide you to better health and well-being. Sweet dreams!
Let us help YOU!
If you are looking to feel better and take your health back, then look no further. Follaine Health helps clients reach optimal health, improve immunity, and support overall performance through weight management therapy, nutritional counseling and exercise, and hormonal optimization to promote hormonal balance and keep our clients feeling their absolute best. Are you tired of feeling tired and not getting any answers from your doctors? Not sure if what we do is right for you? Book a complimentary twenty minute call with us to find out more information. We look forward to hearing from you!
In good health,
Amy & Brenda
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