How to Overcome Sleep Troubles in Peri-Menopause

Peri-Menopause is often a confusing time for hormone balance, especially for maintaining great sleep quality.

Here are the two key hormones at play:

Cortisol produced by the adrenal cortex can serve as a measure of a healthy circadian rhythm. Cortisol and the autonomic nervous system act as a bridge between our internal clock (hormone secretion) and the external clocks (light, time).

However, when cortisol does not maintain a normal pattern of output, the result is a dysfunctional curve that could be either high or low in total cortisol output. Either way results in poor quality of sleep. Disruptions in estrogen production common in peri-menopause are impacted by this dysfunctional curve.

The chronic stress response occurs when the stressors that trigger the sympathetic nervous system and the HPA axis surge. Inflammation, blood sugar imbalances, infections, lack of sleep and mental/emotional stressors can result in chronic stimulation of the stress response leading to a disrupted circadian rhythm.

Melatonin:

As natural light dims in the evening, the signal to suppress melatonin decreases allowing melatonin to rise. Melatonin has two roles in the circadian rhythm. First, it trains and shifts the circadian rhythm to align with the environmental cue of darkness. Secondly, it promotes sleep and induces a hypnotic state throughout the night.

Testing Your Circadian Rhythm

Both cortisol and melatonin can be easily measured to provide insight into the mechanisms that have an influence on the circadian rhythm.

Here’s a quick 5 min tutorial —> on what an abnormal circadian rhythm looks like AKA BAD SLEEP PATTERNS!

Why should you care?

RESET: Sleep resets our physiological processes and allows the body to conserve energy, repair, rebuild and detoxify. Sticking to a regular sleep schedule that is aligned with our natural circadian rhythm supports these much-needed processes. During sleep, growth hormone increases to repair tissues while blood pressure, heart rate, body temperature, glucose and insulin decrease.

FOCUS & CONCENTRATION: We consolidate memories and dream during REM sleep while we deeply relax during quiet sleep. Better REM = Better AM Energy

HEALTHY PATTERN: Supporting a healthy sleep cycle requires a bedtime somewhere between 9-10 pm. YOU MUST reduce your activity and limit exposure to blue light otherwise the signals for appropriate hormone secretion mix.

CAN YOU HELP ME ?

Yes, even if you've been dealing with these problems for years and consulted with many other health professionals, I can help improve your sleep quality in my peri-menopause or hormone balance program. I have an approach that has shown excellent results for all my patients. Let me walk you through it.

BACKGROUND: 

I learn all about your medical history and what might have led to this situation.

DISCOVERY: 

I take the time to get to know you and understand your unique situation. This process helps me find the correct combination of labs to discover the reasons for your symptoms. I test and don't guess to help you get back on track.

PROGRAM: 

I elaborate a step-by-step program to solve your health issue based on the clinical background information we worked through. After the first two consultations, you'll walk away with a specific step-by-step strategy so you can begin to take action. My program’s main focus is achieving optimal function so you can enjoy an excellent quality of life!

FOLLOW-UP:

As you follow the steps of the program, I will make adjustments and changes to the strategy to get the best results possible based on your progress. What's unique about my practice is that I take a deep look at your neurotransmitters as they relate to adrenal function. This is a more advanced way to correct adrenal function quickly.  Of course, I make changes to your diet as this will give your long term support.

GET HEALTHY, GAIN POWER, BE EXTRAORDINARY | DR. VERA SINGLETON

If you have been dealing with these issues for a long time without any positive change, I can help you! I have first-hand experience helping hundreds of people just like you! I am a naturopathic doctor who has been in private practice for over 12 years. I have a wealth of experience helping people with adrenal fatigue, peri-menopause, sleep problems, and other health issues. We'll work together to identify the root of your problems and how to correct it on your first visit. Schedule your appointment today, or call me at (510) 230-2282.

Anxiety, Mood Swings, and Other Common Peri-menopause Symptoms and How to Treat Them | Oakland Naturopathic Doctor

Many women think our bodies stop changing as soon as we reach adulthood. Hormonal imbalances, mood swings, physical transformations – we tend to associate all that with adolescence. But the truth is, our bodies change all the time, even if we are not entirely aware of it. While menopause is the most well-known stage for adult women entering their 50s, there is actually a previous transition phase that women between the ages of 40 to 54 experience: peri-menopause. Peri-menopause is a transitional period before menopause ultimately settles in and can be quite confusing and unsettling for many. Read on to learn more about peri-menopause, its symptoms, and how to manage them. I can help you take back control during this phase through an organized, step-by-step focused strategy!

What Is Peri-menopause?

Peri-Menopause refers to a period in which the ovaries begin to decline in function and produce less estrogen. However, when your body stops releasing eggs and the menstrual cycle stops altogether for a period of one year, this highlights the start of menopause. Peri-menopause lasts four years on average, though it may last anywhere from ten months for some and up to ten years for others. Peri-menopause begins around your 40s or early 50s and comes with symptoms and signs that might cause worry and anxiety regardless of when it starts. 

Symptoms of Peri-menopause 

Some of the most common symptoms of peri-menopause are:

• Anxiety: 

This is a prevalent symptom for many women. Low levels of key hormones like progesterone or norepinephrine can make it difficult for your body to function normally, causing your anxiety levels to rise seemingly out of nowhere.

• Mood Swings: 

Hormone shifts can make you go from happy to sad in minutes! Even though it's normal to have mood swings during this period, it might be significantly worse for women with a history of severe PMS, fibroids, or endometriosis. 

• Low Sex Drive: 

Your sex drive might plummet due to a combination of stress, low energy, and painful intercourse. An unfortunate side effect of peri-menopause is vaginal dryness. When the vagina loses moisture and elasticity, penetration becomes difficult, making you uninterested in the activity.

• Weight Gain: 

Weight gain around your abdomen and thighs is another unwanted side-effect. You may find yourself stress-eating more often, eating larger portions, and, since energy and motivation are low, your desire to exercise decreases considerably—a perfect combination for weight to pile on. 

• Constant Cycle Changes: 

Menstrual flow irregularities are normal and inevitable during this time. The number of days your cycle might increase or decrease will vary. You may have more days of spotting between cycles, larger heavy clots, or skip several months and not have a menstrual flow at all!

• Sleeplessness: 

Night sweats, hot flashes, and restlessness may make it difficult for you to sleep at night. If you depend too heavily on Ambien, SSRIs, or Melatonin, and they aren't working anymore, it's likely that your sleep-wake hormones are out of balance. Both Estrogen and Progesterone help dictate the quality of your circadian rhythm.

• Hormonal Changes: 

During peri-menopause, the estrogen and progesterone levels drop, affecting other body systems like your nervous system, immunity, cardiovascular, and digestion. It's no wonder we see increased rates of cancer and heart disease rise during this time.

Treatment Methods 

While most symptoms can be managed, women need help to relieve the pain and suffering and reduce the stress associated with peri-menopause. Depending on how severe the symptoms are, I will recommend various treatment options, such as:

• Natural Anti-depressants 

• Hormone Balancing using Herbal Treatments

• Bio-Identical Hormone Replacement

• Change in the type of exercise

• Revised diet for optimizing hormones

• Improving the sleep hormones & establishing a regular sleep pattern 

Naturopathic & Holistic medicine allows you to heal yourself, focus on the root cause of the problem and help you get long-term results to be symptoms free.

Naturopathic Doctor in Oakland | Dr. Vera Singleton

Peri-menopause is a normal part of life, and you don't have to suffer through it alone. This is the time to learn how to connect with your body and support the systems needed for the longer-term journey into menopause. If you are in Oakland and need relief from peri-meno's symptoms, reach out to Dr. Vera Singleton. I can offer you a wide variety of treatment options to help you through peri-menopause. I use a program-based approach to get you the results you want and which fits your unique needs. I'm committed to helping you get to the root of your symptoms and giving you resources to live your fullest, happiest life. Schedule an appointment online or call (510) 230-2282 today for more information!