Kareena Kapoor’s nutritionist Rujuta Diwekar has shared a video on her social media channels talking about the importance of good sleep after turning 40. She explained that women lose sleep twice in their lifetime – once when the hormone levels are rising and once when it is falling. Usually, at the age of 14-15, the hormone levels in the body increase, leading to sleepless nights. However, due to the age advantage, girls still look fresh, other essential aspects like hunger, thirst and good mood remain intact. But after the age of 40, the hormone levels in a woman’s body start falling, leading to menopause. This is the time when sleepless nights start. Rujuta further drew our attention to the importance of getting good sleep after turning 40.
Also Read: Menopause: 7 body changes you should expect
“Sleep plays a very important role in maintaining hormonal balance during menopause. There is a lot of talk about weight loss, supplements, surgery, etc., but sleep is rarely featured, be it in medical advice or in general conversation. However, it could be the missing link for a completely natural menopause phase,” read an excerpt from Rujuta Diwekar’s post.
3 essential hormones that respond positively to good sleep:
According to Rujuta Diwekar, 7-9 hours of good sleep can have a positive effect on hormones. However, along with good sleep, three main hormones have a positive effect on the body.
Insulin-like growth factor – 1:
This hormone helps in controlling the insulin resistance of the body and also prevents pigmentation and high blood sugar.
growth hormone:
Growth hormone helps maintain skin elasticity and prevents hair loss or thinning. This hormone also ensures that we get positive results from exercise, such as fat and weight loss.
Testosterone:
Testosterone is produced in the ovaries and helps increase bone density, sexual desire, and muscle mass.
To get the maximum benefit from good sleep, we should have at least seven to nine hours of uninterrupted sleep. We should go to bed between 9 and 11 pm.
Rules to follow for good quality sleep:
Energize your sleep:
Eating too much or too little can affect the quality of sleep. We should have homemade breakfast to avoid hunger throughout the day. We should also ensure that dinner is eaten by 7-8 pm.
Also read: 7 hygiene habits to improve sleep quality
Take an afternoon nap:
Well, this should be done in moderation. A 30-minute nap in the afternoon can lead to a good night’s sleep. However, a nap of more than half an hour in the afternoon can disrupt the quality of sleep at night.
Avoid stimulants:
We should stay away from tobacco and all kinds of alcohol. Keeping ourselves away from screens at least an hour before bedtime helps us get a healthy sleep.
