Ten strategies to get back into your sleep routine
Lack of sleep is associated with weight gain. When we sleep, we produce the human growth hormone (HGH), which helps you burn fat, build muscles and recover faster; getting fewer than 7 hours, your HGH production stalls.
Increase of appetite - You are more prone to overeating when you are tired; there is a higher level of ghrelin- appetite stimulator, and a lower level of leptin ( appetite suppressor)
Increase stress levels- which sets the stage for insulin resistance, increasing abdominal fat storage ( which women in perimenopause or menopause don't need)
What you can do :
First thing in the morning, have some natural light on your face. Before reaching for your phone, look towards the sunlight. This helps to reset the circadian rhythm, our biological clock.
At night, dim the light around the house and use more indirect lights instead of direct lights.
Avoid blue light screams 1 to 2 hours before bed.
No TV, computer, or electronics in the bedroom; leave the bedroom only for sleep and intimacy.
Have a warm bath before bed.
The bedroom temperature needs to be cool.
Use smell scents such as lavanda.
Have your last meal 3 hours before bed.
Avoid coffee, coke, or black tea after 3 pm.
Keep a pad and pen beside the bed. If you have a busy mind, write down what is occupying your mind before bed.