Insomnia and Your Aging Skin and What Works for Me

… Any therapy that relies on the body’s own healing powers may be considered natural medicine- so, we should try to support out bodies as much as possible to render sleep possible! 

One thing I never profess to be is a professional in any field – but I am a woman with real experiences. Sleep deprivation robs you of restorative, repairing time that your body and your skin need in order to heal from environmental and stress related causes of daily life. 

Insomnia and I used to be best friends from my late 30’s on. I had a job and 3 children, one with health and vision challenges, a husband, a home; kids’ activities and volunteering and chronic pain. Falling into bed and passing out was easy.  The hard part was after the eye opening ‘pop’ between 2 & 3 a.m. every night.  This went on for years (I read a lot of books in the middle of the night). During the day I drank coffee; took stimulating herbs to keep me going during the day and I liked my wine in the evening.   

 One of the most common complaints of perimenopausal and menopausal women is a change in sleep patterns meaning difficulty falling or staying asleep. I had both. Trust me.  Any woman in her late 30’s is heading into or has already reached the perimenopausal range. (The 10++ years before you are officially – Menopausal). The extra+ years mean me.

 I rarely have trouble falling asleep anymore; but when I do, it’s an all nighter. 

Regardless of which problem you have; the deep and restful sleep that is needed; doesn’t happen. This can be due to wildly fluctuating estrogen and progesterone levels.  It can cause sleeplessness, wide eye awake all night issues, hotflashes and restlessness.  When you think about it, a lot of mothers or grandmothers taking their kids to school are half asleep for the first few hours of being awake.  That is no way to live.

I knew the rules:  

• Limit your intake of alcohol, caffeine, and tobacco products during the day, especially in the hours before sleep.  (I didn’t think a few glasses of wine would matter but it really does).
• Wake up and go to bed at the same time every day, even on weekends. ( It’s hard, nearly impossible with a family)
• Finish eating 2 to 3 hours before bedtime, avoiding big meals. (Popcorn never counts for anything)
• Exercise regularly. Finish your exercise a few hours before bedtime. (Sometimes)
• Eliminate napping or limit the duration to 20 to 30 minutes.  (Naps just didn’t happen in my world)
• Remove electronics like computers and televisions from your room. (Tell that to my husband, who liked falling asleep to the news or movies.)
• Keep the room cool, comfortable, quiet, and dark.  (Cool, yes, while my husband froze.  Really, there was just a lot of light pollution in our neighborhoods with all the outside lights on, but light WAKES you up!!!).
• Use a comfortable mattress and pillows.  OK
• Use the bed only for sleep and intimacy.  (That is just easier said then done)   
• Establish a relaxing bedtime routine: take a bath, read a book, listen to relaxing music -  (Calgon would be nice)!
• Don’t watch the clock—   RIGHT!  
• Get out of bed if you can’t fall asleep within 15 to 20 minutes. Only spend time there when you are actually sleeping.  (That’s hard too during cold nights when leaving your bed is very uncomfortable)
• Jot down concerns that keep you awake, creating a “to do” list for tomorrow. (Never tried that one…because I was afraid that would REALLY keep me up)
• Also keep a sleep journal to help you see patterns in your sleep. I didn’t do that either but it is a good idea…you may find out that every time you eat brownies before bed you wake up at 4 a.m.

Discussing this rationally:

• Hot flashes wake you up. Your sheets, jammies and pillow case are wet.  Sometimes this happens several times, but once is enough!
• You really do owe it to yourself to get your hormone levels checked –  I will do an entire segment on my experience with bio-identical hormones at a later time.  There is just too much information.  But sometimes; a very simple choice can get you much relief.  There are many formulas of herbs and supplements and homeopathic options that are on the market today.  Because of that; I would definitely visit a compounding pharmacy and talk to a professional person affiliated with the pharmacy and have them give you some options.  You must tell them if you are on mainstream HRT or bio-identical hormones because you need to be very careful about any herbs you take.  People’s Pharmacy is my local pharmacy.  Google Compounding Pharmacies in your area. TRY A VITAMIN D3 SUPPLEMENT - I can’t tell you how much; but I take 5000 mg to 10,000 mg a day; depending.  But I have had my blood checked.  Also; a calcium supplement; coral calcium. I sleep much better taking those two supplements; and Vitamin D3 will also help your menopausal symptoms writes the nutritionist Adelle Davis. 
• You are worn out; tired, mentally exhausted and you have to get up early. Try to wind down with a bath and magnesium salts, it does help and have an herbal tea before bed:
• Herbal teas containing formulations for calming and insomnia include:  Hops, Skullcap, Valerian, Wood Betony, Black Cohosh (if pregnant, check with your doctor about black cohosh), Chamomile, Kava Kava, Passion Flower. There are always concerns  mentioned in the news and on the Internet about this herb or that herb.  Herbs have been around for thousands of years, and you do need to use common sense and precaution – and because SO MANY people are on various medications - which usually have their base in herbal; doctors do not want you self medicating, even with over the counter herbs.  It’s a valid point; but a cup of tea as opposed to downing ephedra capsules is pretty different.  Common sense must prevail.
• Magnesium and Calcium deficiencies are notorious for sleeping issues – and if you are low in Vitamin D3; supplementing will help improve sleep. Again – get blood work done and use common sense.
• Dr. Shultz’ Female Balance Plus at www.herbdoc.com helps me through the times before my period to sleep when my hormones are fluctuating even more than usual.  ( I have not gone through menopause). You won’t need any herbal teas with this.

How I kicked insomnia…most of the time.

•  
  • I do take bio-identical hormones, I KNOW this has helped, because I no longer have hot flashes. Mine were usually not severe at all but I had a few that were bad. Bio identical hormone benefits are much more; but …at a later date. My facial skin went from parchment dry to soft again too. Oh I know, you can’t wait to hear about bio-identical hormones!!
  •  Stress and Your Overall Health is a huge issue! There is so much to our bodies being well and being able to function the way it needs to.  Implementing these steps really helped me; but I also try to eat very well and drink plenty of water and take supplements.  Don’t think stress is out of the picture just because your kids are older…It would make you tired if I listed everything on my plate right now and you would ask me to shut up!  But if I don’t treat myself well, I’ll never be able to manage all of it.
  • Melatonin (1 mg) works like a champ for me most of the time-  It helps me stay asleep.  I have tried ambien.  What an awful product for ME. I didn’t sleep well; and I was lethargic in the morning.  My doctor offered this as a ‘fix’ to insomnia due to PMS.
  • Seriously –  do NOT eat sugar laden foods before bed.  If I combine cheesecake or ice cream with wine; and who wouldn’t???   I will wake up in the middle of the night – mad over the sleeplessness; and about my pooching tummy. It would take another page to describe what the insulin levels you elevated before bed have done to wreak havoc on your sleep, your inflammation; therefore your skin – puffy eyes and face here I come.
  • Exercise doesn’t seem to affect me as I work out most nights until 9 p.m. I try to be in bed at 11 p.m. with lights out by 11:30.  I try for earlier; but I have a night owl for a husband and the TV blaring and lights still on and if I close the door, the cat meowing at my door  is bothersome.
  • I LOVE to eat at night, but Stop eating at night.  My responsibilities are over until the alarm goes off… and it seems like eating should be my reward. I thought since I worked out I deserved to eat whatever I wanted to since I didn’t have time before hand – wrong.  A heavy meal before bed means you are spending the first 6 hours digesting instead of getting anti-aging, restorative sleep. However; I have compromised by only being able to eat a salad or other veggies and maybe some cheese and crackers.  No more meals after 6 p.m.  Popcorn never counts for anything in my book.  It’s always an option.
  • I finally had to give up my glass(s) of wine in the evening.  Without a doubt; I woke up in the middle of the night for 3 hours; or for the night if my Yellow Tail tipped into my glass once too many times.
  • Clean sheets – Nothing like it in the world!
  • A neck pillow from Tempurpedic 
  • If you wake up – drink a glass of water that you politely left by your beside.
  • Rub your tummy – explained in the post: Does Your Stomach Always Hurt?

Bottom Line for me? 

• I stick to one cup of coffee daily
• I cut my sugar consumption in half at least which means a lot less bread rice and pasta and very very few sweets
• I eat only salads or veggies and cheese before bed (or popcorn)
• I stopped drinking wine in the evenings
• I don’t watch a lot of TV – I’m pretty active until 10:30 when I move towards my bed time routines…which could mean throwing a few loads of laundry in washer or dryer – bugging my son – fighting the urge to eat just one more piece of cheese or staring longingly at the ice cream in the freezer
• I work out at night so I always take a quick 5 minute shower
• I have a nightly routine of face washing and anti-aging serum and cream
• I take 1 mg of melatonin each night
• My estrogen and progesterone therapies are done at night
• I like to read until I nod off

If we treat our bodies better, give it some decent tools, maybe sleep will come and stay. Everyone has to find their way –  The responsibilities of life are endless – so just try to treat yourself kindly enough to get a good night sleep because it makes the days SO much brighter.