Improving Sleep in Menopause | MMP Ep.22
Lack of sleep is making you FAT... ...ESPECIALLY if you are in perimenopause or menopause. "Great, Stephanie! But there is no way I can get to bed earlier." Well here's the good news: While that would help, improving the quality of sleep is even MORE important! In this episode, I talk about how sleep is crucial when it comes to fat loss, energy, cortisol levels, progesterone and estrogen levels, building muscle so you can look toned, and why it's even MORE important once you hit perimenopause. I go through a lengthy list of simple things that you can do to improve the quality of your sleep (my favorite one includes carbs!). Implement 2-3 of these and watch your sleep improve and your waistline shrink! Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/sjMzRCBjSBM TIMESTAMPS: (00:00) — Introduction (00:33) — Today's topic: improving sleep during perimenopause & menopause (01:30) — Why sleep is so important (03:33) — 1) Go to bed an hour earlier each night (04:06) — 2) Turn off all technology 60-90 minutes before bed (05:32) — 3) Lower the lights 1 hour before your bedtime (06:17) — 4) Spend more time outdoors (06:56) — 5) Try relaxing exercises like bedtime yoga, deep breathing, reading a non-stimulating book, or putting your feet up (08:21) — 6) Add 400mg of Magnesium Bisglycinate (08:57) — 7) Avoid caffeinated beverages after noon & set a consistent bedtime (10:23) — 8) Watch the sunset and go outside as early as you can in the morning (10:39) — 9) Don't drink liquids for at least an hour before bed (11:04) — 10) Sleep in a dark room (11:39) — 11) Avoid noise disturbances (12:51) — 12) Avoid alcohol and sedatives before bed (13:41) — 13) Sleep in a cool environment (14:20) — 14) Have a bedtime snack (16:01) — Final thoughts & where to find us CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: stephanie@vitalityoet.com ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET