BUZZ WORD FOR 2025…SLEEP!

Ready to start the New Year with clarity, joy and purpose? When was the last time you felt focused, well rested and refreshed? If those days are few and far between, then you could be lacking SLEEP!

Between work, family, and other demands of life, it’s easy to put sleep second, but the long-term effects can be crucial. 

According to the CDC, and multiple studies, in 2024 more than 1/3 of adults lack sleep, which has led to an array of health conditions, such as heart disease, diabetes, obesity, decrease immunity, anxiety, depression, increased driving risk and more. 

The amount of sleep depends on age, but the average for adults is 6-9 hours a night. Regulating hormones and recognizing the effects and benefits of proper balance and sleep, can lead to healthier, happier life. 

Cortisol and melatonin work hand in hand to regulate your sleep patterns. 

Cortisol is also called the stress hormone, as it facilitates your ability to cope and recover from stress. It also raises your blood sugar and blood pressure to prepare your body for physical activity. Normally it rises in the morning and helps you awaken refreshed. Throughout the day cortisol deceases and Melatonin gradually increases. 

Melatonin is called the sleep hormone, located in the brain, produced by the pineal gland. When the optic nerve detect light, diminishing at the end of the day, it triggers the pineal gland to release melatonin. 

Normally as melatonin levels increase, cortisol decreases. But stress, sugars, and blue light can quickly trigger sleep deprivation. 

Insulin, a hormone produced in the pancreas, regulates blood sugar levels. When blood sugar levels become elevated regularly, your body can become less sensitive to insulin, requiring your body to produce more and becoming more susceptible to lack of sleep and resulting in diabetes.

Thyroid hormones regulate your metabolic rate and digestion. If not functioning properly it can lead to poor sleep, fatigue, lethargy, weight gain and a plethora of other side effects. 

Estrogen is usually associated with reproductive health, allows your body to process serotonin, increase bone formation, and affects your skin. As women approach perimenopause and menopause, lack of estrogen results in lack of sleep, mood swing, night sweats, hot flashes and more. 

Progesterone helps counter the effects of estrogen. It aids in heathy brain function, decrease anxiety and depression and aids in a much healthier sleep. 

Testosterone although more present in men, affects all our sleep regulation and overall well-being. Low levels are associated with sleep disturbance, fatigue, weight gain and reduced quality of life. 

Growth hormone also a significant player in sleep. Produced by the pituitary gland, plays a crucial role in muscle growth, tissue repair and physical development, peaks during REM sleep. Sleep disruptions can affect growth hormone secretion, impacting physical recovery and overall health. 

Achieving hormonal balance and promoting better sleep go together: here are ways to help you optimize your hormones, and improve sleep quality, with some great lifestyle changes. 

EXERCISE REGUALRY: Regular aerobic exercise can improve the quality of sleep, but don’t exercise within two or three hours of your bedtime.

RELIEVE STRESS: If anxiety keeps you awake; try yoga, relaxation techniques, meditation, deep breathing, soothing music, reading something pleasurable, a warm bath, and never discuss financials before bedtime. 

LIMIT CAFFEINE: Coffee, colas, some teas, chocolate all contain caffeine and can take up to eight hours to release from your system. Caffeine is a stimulant, so not only can it keep you up, but it may also trigger hot flashes. 

CHANGE YOUR EATING HABITS Avoid sugars, processed carbohydrates, eat healthy fats, protein, lots of fiber, and avoid eating late at night. 

LIMIT ALCOHOL Many find alcohol relaxes you and helps you fall asleep; studies have shown alcohol prevents you from reaching deep sleep you need to restore and recharge. 

ESTABLISH A CONSISTENT SLEEP SCHEDULE Try to go to bed and wake up at the same time each day, even on weekends, to regulate your circadian rhythm. 

LIMIT SCREEN TIME Reduce exposure to electronic devices that emit blue light at least an hour before bedtime to support melatonin production. 

CREATE THE PROPER SLEEPING ENVIRONMENT Keep your bedroom cool, dark, breathable sheets, comfortable pillow and mattress, sound machines to avoid those that snore. 

VITAMINS TO AID IN SLEEP AND HORMONAL BALANCE 

Although it can be overwhelming, vitamins play a vital role in supporting and balancing hormonal production in our bodies. It is advisable to talk with your provider on which vitamins to consider and support a healthy lifestyle. 

Vitamin D, B Vitamins including B3, B6 and B12, Magnesium, Taurine, L-theanine, Ashwagandha, and more. 

In closing, by understanding the intricate interplay between hormones and sleep, you can make informed choices to support your overall well-being, live a healthier, happier life, and Timeless Rx is here to help you accomplish these goals.