If there was a magic pill that could lower cortisol, regulate hunger hormones (grehlin and leptin), and boost growth hormone for anti-aging, it would be sold for millions. That magic pill is Sleep.
Yet, perimenopause often steals our sleep. Night sweats and anxiety can leave us staring at the ceiling at 3 AM. Good sleep hygiene isn't just a luxury—it's a medical necessity.
1. The 10-3-2-1 Rule
- 10 hours before bed: No more caffeine. It creates a cortisol vicious cycle.
- 3 hours before bed: No more food and heavy alcohol. Eating late keeps your body busy digesting instead of repairing.
- 2 hours before bed: No more work. Put the laptop away.
- 1 hour before bed: No screens. Blue light blocks melatonin production.
2. Temperature Control
Your body temperature needs to drop to initiate deep sleep. Aim for a bedroom temp of around 65°F (18°C). If you suffer from hot flashes, invest in cooling sheets (like bamboo or eucalyptus) and loose, breathable sleepwear.
3. Magnesium Glycinate
This particular form of magnesium is highly absorbable and has a profound calming effect on the nervous system. Taking 200-400mg before bed can help relax muscles and quiet a racing mind.
The Evening Wind-Down
Create a ritual. A warm bath, a few pages of a fiction book, some herbal tea. Signal to your nervous system that the day is done and it is safe to rest.
Fix your sleep, fix your hormones.
Start the Transformation