Skilled Sleep For Women
- Michael Frey, MD
- Mar 21
- 3 min read
Updated: Jun 28
Whether it's kids waking you up, new insomnia during perimenopause, stress messing with your sleep, or staying up late for some "me" time, balancing it all can be tricky.
Poor sleep negatively impacts your weight loss, hormone balance, and other health objectives.
Sleep, Weight, and Hormonal Health
Sleep is vital for detoxification, repair, and keeping your body in top-notch condition! A restless night can dramatically affect your mood, energy levels, appetite, productivity, focus, and so many other facets of your emotions and performance.
Poor sleep is associated with:
Increased accidents
Increased inflammation
Increased risk for chronic diseases, including heart disease, type 2 diabetes, and dementia
Increased all-cause mortality
In a small study of healthy reproductive-age women, lower sleep duration was associated with increased energy intake (i.e., eating more calories) and weight and fat gain. The day following only 4 hours of sleep, they ate an average of 415 more calories!
Another small study found that a single night of partial sleep deprivation (4 hours of sleep) increased insulin resistance, where cells lose sensitivity to insulin signals. Over time, insulin resistance leads to metabolic syndrome, obesity, and diabetes.
Chronobiotic Hormones
Refers to Circadian hormones, Neurohormones, and Sedative neurochemicals such as Melatonin, Serotonin, Adenosine, and Cortisol.
These hormones play a major role in the regulation of the sleep-wake cycle.
Integrative Sleep Approaches
The goal of sleep is to obtain sufficient, high-quality rest, allowing you to wake up rejuvenated and prepared to face the day. You should have the energy to be active, prepare meals, and manage your daily health activities. Additionally, you want to feel drowsy in the evening, fall asleep effortlessly, and remain asleep throughout the night. If you do wake up, which commonly occurs after a sleep cycle, it should be simple to fall back asleep.
Here are some ideas for supporting sleep from an integrative perspective:
Prioritize sleep – Recognize the vital importance of sleep in maintaining your health and overall well-being. By prioritizing sleep, you can greatly improve various aspects of your life, such as hormone regulation, metabolism, and patience with children. Cultivate the habit of protecting your sleep and confidently decline activities that disrupt it.
Adopt good sleep hygiene habits – Sleep hygiene refers to all the daily behaviors that impact sleep. Beneficial sleep hygiene includes:
Daily exercise and movement
Exposure to natural sunlight early in the day
Eating well-balanced meals at regular times
Letting your digestion rest for 2-3 hours before bed
Dimming the lights in the evening
Limiting the use of screens before bed
Establishing a relaxing bedtime routine that includes reading, journaling, stretching, bathing, meditation, a gratitude practice, etc.
Setting a phone/email/social media curfew and sticking to it
Going to bed at a consistent time each night
Making your bedroom cool, dark, and comfortable
Consider herbs and supplements. Understanding the root cause of your sleep issues can help you dial in a supportive lifestyle and supplement plan to help you fall asleep.
Supplements to consider include:
Herbs for the nervous system and stress support – passionflower, lemon balm, chamomile, lavender, oat seed, skullcap, ashwagandha, rhodiola, holy basil, and valerian root.
Other sleep support supplements may include melatonin, taurine, and magnesium.
Support chronobiotic health – Sex hormones, adrenal hormones, thyroid hormones, and others contribute to healthy sleep. Achieving balance can enhance sleep and overall well-being. It's important to test hormones to identify your unique patterns and create a personalized treatment plan.
