The gift of sleep
Sleep. We treat it as optional, something we can "catch up on later," but quality sleep isn't a luxury - it's a foundation for everything else we're trying to accomplish.
Sleep isn't just one uniform state of rest. Throughout the night, our bodies cycle through different stages, each serving a unique purpose in our physical and mental restoration.
Deep Sleep is when our bodies do their heavy repair work. During this stage, growth hormone is released, tissues rebuild, and our immune system strengthens. This is why you might notice you get sick more often when you're sleep-deprived: your body simply hasn't had adequate time to fortify itself.
REM Sleep is where mental restoration happens. This is when we process emotions, consolidate memories, and our brains essentially "file away" the day's experiences. Ever notice how problems seem more manageable after a good night's sleep? That's REM sleep working its magic.
Light Sleep serves as the bridge between these deeper stages and helps us transition through sleep cycles. While it might seem less important, it's essential for feeling refreshed and alert upon waking.
When we consistently shortchange ourselves on sleep, we're not just tired...we're compromising our ability to make good decisions around food, movement, and stress management. Sleep deprivation affects the hormones that regulate hunger and satiety, making it harder to recognize and honor those internal cues that we work so hard to identify.
So what can you do? Try creating a sleep sanctuary.
Building a consistent sleep routine doesn't require perfection, but it does require intention. Here are some gentle ways to honor your need for rest:
Start with your environment. Your bedroom should feel like a retreat. Cool temperatures (around 65-68°F), darkness, and minimal noise all signal to your body that it's time to wind down.
Establish a wind-down ritual. Just as we practice mindful eating, we can practice mindful sleeping. This might mean turning off screens an hour before bed, doing some gentle stretches, or reading a few pages of a book.
Be consistent with timing. Try to go to bed and wake up at roughly the same time, even on weekends. Your body thrives on routine.
Honor your natural rhythms. Pay attention to when you naturally feel sleepy and work with that timing rather than against it.
A note on honoring hormonal changes
As women, it's essential to acknowledge that our sleep patterns can change throughout various life stages due to hormonal fluctuations.
During perimenopause and menopause, declining estrogen and progesterone levels can disrupt sleep quality, leading to night sweats, frequent wake-ups, or difficulty falling asleep.
If you've been implementing good sleep hygiene practices but are still experiencing chronic sleep disruption - especially if accompanied by other symptoms like irregular periods, mood changes, or hot flashes - it may be worth having a conversation with your healthcare provider about hormone replacement therapy (HRT).
For many women, addressing hormonal imbalances can significantly improve sleep quality and overall well-being. I'm one of them! Don't dismiss persistent sleep issues as "just getting older" or something you have to endure. You deserve restorative sleep at every stage of life.
Remember, improving sleep is like any other habit...it takes practice and patience. You don't need to overhaul everything at once. Pick one small change and practice consistency, not perfection.
What's one small step you could take this week to honor your need for rest? I'd love to hear your thoughts and any sleep challenges you're facing.
