Everyday Wellness with Cynthia Thurlow ™

Ep. 359 AMA #8: Sleep, HRV and Supplements for Perimenopause and Menopause with Cynthia Thurlow, NP

May 8, 2024

Cynthia Thurlow, NP discusses the impact of perimenopause and menopause on sleep quality, emphasizing the importance of supplements, sleep hygiene, and gadgets. Topics include benefits of melatonin, deep sleep for health, heart rate variability, and tips for better sleep. Practical advice on improving sleep quality and understanding hormone replacement therapy for better sleep during menopause.

32:59

Episode guests

Cynthia Thurlow

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Episode notes

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Quick takeaways

Middle-aged women face sleep disturbances due to perimenopause changes in circadian rhythm and hormone fluctuations.

Optimizing deep sleep with supplements, consistent bedtime routines, and lifestyle adjustments improves overall sleep quality.

Deep dives

Factors Affecting Sleep Quality in Perimenopause and Menopause

The podcast delves into the reasons behind deteriorating sleep quality during middle age, especially in perimenopausal women. The decline in sleep quality is attributed to changes in circadian rhythm due to estrogen fluctuations, reduced melatonin production, and decreased stress resilience due to hormonal imbalances. Factors like chronic stress, overtraining, and inflammatory diets further impact sleep. The loss of estrogen in menopause exacerbates nocturia, disrupting bladder function, while hormone replacement therapy can aid in addressing these disruptions.

Introduction

4min

Exploring the Link Between Hormone Replacement Therapy and Sleep Quality in Menopausal Women

3min

Combatting Indoor Air Pollution with Air Doctor and NutriSense Sponsorship

5min

Optimizing Sleep Quality for Perimenopausal and Menopausal Women

11min

Enhancing Sleep Quality and Heart Rate Variability

7min

HRV Importance and Sleep Gadgets Discussion

3min

Strategies and Supplements for Improved Sleep and Jet Lag

4min

I am excited to share AMA number eight with all our listeners today, where we dive deep into listener questions concerning sleep and HRV.

In today's AMA episode, we investigate the physiology of sleep, also looking at changes that occur with perimenopause and menopause. We discuss supplements for better sleep, explore sleep hygiene and metrics for REM and deep sleep, examine melatonin and glycine, touch on heart rate variability, and review various gadgets beyond the Aura that can enhance sleep quality.

Join me for a comprehensive exploration of HRV and the benefits of better sleep.

IN THIS EPISODE YOU WILL LEARN:

Why middle-aged women experience poor sleep during perimenopause
Why sleep hygiene is essential, particularly during perimenopause and menopause
Which supplements help with better sleep?
The benefits of a low-carb or ketogenic diet for improving sleep quality
How HRT helps to induce better sleep
The benefits of melatonin for improving sleep quality
Why deep sleep is essential for memory consolidation, improving the immune system, and overall health
Factors that could impact heart rate variability (HRV)
How to improve your heart rate variability (HRV)
Gadgets I have found helpful for sleep
Tips for improving sleep quality