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ACHIEVE OPTIMAL HEALTH
Sleep Issues That Derail Productivity
As a high-performing woman, your success depends on sharp focus, unwavering energy, and clear decision-making. But what happens when sleep becomes the weak link in your routine?
Despite feeling exhausted at the end of the day, you may find yourself staring at the ceiling at 3 a.m., mind racing with to-dos or business ideas. Then, when the alarm goes off, grogginess takes over, leaving you far from your productive best. If this cycle sounds familiar, you’re not alone.
Why Sleep Suffers During Menopause
Hormonal shifts play a significant role in disrupting sleep patterns for women, particularly during menopause. Two culprits stand out:
- Declining Progesterone: This hormone has a calming effect, and as levels drop, falling—and staying—asleep becomes a challenge.
- Erratic Cortisol Rhythms: The body’s stress hormone, cortisol, can spike in the early hours of the morning, waking you up and preventing deep rest.
For women juggling businesses, families, and self-care, poor sleep doesn’t just affect mood—it sabotages productivity and decision-making.
The Impact of Sleep Issues on Productivity
When sleep is compromised, so is your ability to show up as your best self. Here’s how it impacts your performance:
- Reduced Focus and Creativity: Lack of restorative sleep hinders problem-solving and innovative thinking, two key skills for high performers.
- Increased Emotional Reactivity: Sleep deprivation heightens stress responses, making it harder to handle challenges with your usual poise.
- Weakened Health and Resilience: Poor sleep undermines immunity and overall health, leading to burnout over time.
What to Do: Practical Tips for Restoring Sleep
Restoring your sleep isn’t just a wellness goal—it’s a cornerstone of your professional success. Here’s how to take charge:
- Establish a Nighttime Ritual
Creating a pre-bed routine helps signal to your body that it’s time to wind down.
- Dim the Lights: Lowering light exposure in the evening reduces blue light, which suppresses melatonin production.
- Disconnect from Screens: Avoid phones, laptops, and other devices at least an hour before bed to prevent overstimulating your brain.
- Sip Herbal Tea: Try calming teas like chamomile or valerian root to help relax your body naturally. Or make clove water. (boil whole cloves – simmer – drink)
- 2. Activating our natural sleep wake cycle:
- Melatonin: Not a fan of taking supplements your body can make. There are simple ways to restore this naturally. Start by establishing a consistent sleep – wake cycle. Wake at the same time and sleep at the same time. Even on days off or weekends.
- 3. Create a Sleep-Friendly Environment
- Optimize your bedroom for deep, uninterrupted sleep. No working in bed.
- Keep the room cool and dark. Ideally 68-70 degrees at night.
- Invest in blackout curtains or an eye mask.
- Use a white noise machine or earplugs to block out distractions.
When to Seek Professional Help
If sleep issues persist despite these efforts, it’s worth consulting a healthcare provider. Hormonal imbalances can often be addressed with targeted therapies or adaptogenic herbs like ashwagandha. Micro workouts throughout the day, timed eating windows and specific nutrition to increase energy and optimized health.
Final Thoughts
For high-performing women, prioritizing sleep isn’t a luxury—it’s a necessity. Addressing the root causes of your sleep disturbances will not only help you wake up refreshed but also equip you to navigate challenges with clarity and resilience. By reclaiming restful nights, you’ll power your days with the focus and energy you need to continue excelling.
Sleep smarter, lead stronger. You deserve it.
If you’d like tailored advice or more strategies for optimizing your health and performance during menopause, let’s connect. I offer exclusive one on one coaching for high performing women.
