Is sleep a matter of hormones?
Falling asleep, sleep quality, and nighttime awakenings are regulated by hormones, which are themselves sensitive to our lifestyle (stress, blue light, etc.).
The key to success? Melatonin.
Melatonin, the sleep hormone secreted by the brain, promotes sleep and facilitates waking . Its production peaks between 2 and 4 a.m., then gradually decreases to allow for a gentle awakening. The blue light emitted by our screens hinders its production, thus disrupting our natural sleep-wake cycle.
Cortisol, the stress hormone
Cortisol is often presented as the "enemy" hormone of melatonin. Secreted to wake us up (cortisol levels in the blood should be at their highest in the morning) and help us cope with stressful situations, cortisol production at bedtime disrupts sleep. To reduce or balance our cortisol production, it's necessary to adapt our lifestyle: avoid coffee after 3 p.m., engage in regular physical activity (before 5 p.m., as exercise promotes cortisol production), and practice meditation and relaxation exercises.
Hormonal changes related to the menstrual cycle
Female hormones play a role in stimulating serotonin (which triggers the secretion of melatonin). Their fluctuations during the menstrual cycle can lead to sleep disturbances and difficulty falling asleep, particularly during the week before menstruation when estrogen levels decline. Similarly, the increased progesterone secreted during pregnancy promotes daytime sleepiness (as well as nighttime awakenings). At menopause, the body produces less estrogen, which can also cause insomnia .
Food for a good night's sleep
A light, alcohol-free dinner is key to a restful night's sleep. It's therefore best to avoid stimulants high in caffeine and alcohol (while alcohol may help you fall asleep, it disrupts sleep cycles by reducing REM sleep, which is essential for concentration and memory), as well as red meat and processed meats. Spicy foods, which raise body temperature and disrupt sleep, should also be avoided, as well as white bread, which causes a sharp insulin spike, and cheese, which is high in bad cholesterol. which will, on this occasion, be stored more in the body.
While garlic is a formidable natural antibiotic, making it an undisputed superfood, it should be avoided at dinner as it could cause gastric reflux which will disrupt digestion, and our sleep as well!
Another misconception is that chocolate is the best way to relax before bed! While dark chocolate is rich in magnesium and can help combat fatigue and stress, eating it in the evening can have the same effects as coffee (it's stimulating and irritates the esophagus). It's much better to enjoy a square of dark chocolate at lunchtime or as an afternoon snack!
Foods to prioritize for a good night's sleep: bone broth and vegetables, whole grains combined with legumes (in moderation) rich in magnesium, which balance the nervous system; almonds and walnuts promote serotonin production. Other essentials for restoring balance to your nights: foods rich in tryptophan (peanuts, almonds, bananas, brown rice), an essential amino acid that helps combat depressive states and restore order to our sleep.
The essential step that we elevate to a ritual dedicated to self-care? Infusions of whole organic and local plants (linden, chamomile, verbena, lavender, passionflower, valerian), to be drunk lukewarm and not hot, contribute to a gentle bedtime.
Essential oils to the rescue
Short nights or chronic difficulty falling back asleep due to stress? Aromatherapy can help us overcome restless nights. Just before bedtime, apply a few drops of lavender or chamomile essential oil, or apricot kernel oil, to your solar plexus and the inside of your wrists. Bring your wrists close to your nose, focusing on deep breathing and trying to clear your mind.
Targeted dietary supplements
When it comes to re-establishing a balanced nighttime routine, dietary supplements are worth exploring. Prioritize natural plant extracts and magnesium, which help balance the nervous system, thus promoting rapid sleep onset and restful sleep. A helpful reminder: opt for organic and natural products with clean ingredients. Be wary of synthetic melatonin (which often comes with side effects).
The commandments for a restful night:
- We stop using screens at a fixed time, ideally from 8 p.m.
- In cases of hypersomnia or, conversely, difficulty falling asleep, one should watch for possible hormonal imbalances.
- We encourage a relaxing practice in the evening, such as stretching, gentle yoga or meditation.
The allies for optimal sleep:
We want the detox routine Because a good night's sleep starts with a soothed digestive system, you can treat bloating and any digestive discomfort with these two 100% organic plant-based supplements.
Bone broth : a comforting collagen broth that is both easily digestible and protein-rich, concentrated in minerals and vitamins. It contains vitamins A and K2, omega-3 and omega-6 fatty acids, and minerals such as iron, zinc, selenium, boron, and manganese.
