What can I do to get a good night’s sleep?

Sleep is an essential component of overall health and wellness. When you get enough quality sleep, your body rests and recuperates, your mind relaxes, and you wake up feeling refreshed and re-energized. However, when you don’t get enough sleep, you may feel tired, groggy, and irritable, and it can impact your physical and mental health over time. There are some basic strategies you can follow to improve your sleep. Hormone Replacement Therapy (HRT) and melatonin can also help you improve the quality of your sleep and ensure you get enough rest to keep you healthy and functioning optimally.

Many factors can affect your sleep quality e.g. caffeine, alcohol, apnoea, shift work, menopause or stress.

Here are some tips for a good night’s slumber:

Exercise during the day.
Avoid naps during the day.
Develop a calming ritual before bed.
Avoid screen time well before bed.
Keep to a consistent schedule.
Minimise noise and light in the bedroom.
Get up early each morning even after a poor night.
A bed is for sleeping; get up and read elsewhere if you cannot nod off.

An occasional bad night’s sleep can happen to us all, but it should not be the norm. If you have a hard time sleeping more than a few times a week, whether that’s getting to or staying asleep, be sure to seek medical help. Your doctor will help find a cause and compounded melatonin or HRT (available at Point Walter Pharmacy Perth on prescription) might be an option for you.

What is Melatonin?

Melatonin is a hormone produced naturally by the body, specifically by the pineal gland, which is located in the brain. The pineal gland releases melatonin when it gets dark, and it’s what helps you feel sleepy and ultimately encourages you to fall asleep. Some people have lower levels of melatonin production, and that can make it harder for them to fall asleep and stay asleep.

How can Melatonin help improve your sleep quality?

Taking a melatonin supplement can increase the amount of melatonin in your body and help you fall asleep faster and sleep more consistently. Melatonin also helps regulate your body’s circadian rhythm, which is your internal clock that tells you when to wake up and fall asleep. When you take melatonin, it can help shift your circadian rhythm, making it easier to fall asleep at a regular time each night.

What is Hormone Replacement Therapy (HRT)?

As we age, our bodies change, and hormone levels can fluctuate. Hormone Replacement Therapy (HRT) is a treatment where hormones such as estrogen and progesterone are replaced to help manage symptoms related to menopause, such as hot flashes, mood swings, and trouble sleeping.

How can HRT help improve your sleep quality?

Estrogen and progesterone play a significant role in regulating your sleep cycle, including how deeply you sleep and how long you stay asleep. When you enter menopause and hormone levels decrease, it can disrupt your sleep and make it harder to get the rest you need. HRT can help regulate hormone levels, and studies show that it can improve sleep quality, reducing the number of times you wake up during the night and helping you fall asleep more quickly.

When and how should I use Melatonin and HRT?

Melatonin is generally considered safe for use to treat insomnia, especially for short-term use. We suggest taking melatonin around 30-60 minutes before the desired bedtime. For HRT, consult your healthcare provider to determine the best method, dose, duration, and type of hormone therapy that will address your medical needs and risks.

In Conclusion

Melatonin and HRT are helpful tools to help you sleep better and improve your overall quality of life. It’s essential to consult your healthcare provider before you start taking either medication and get a professional diagnosis for your sleep issues. Where necessary, make lifestyle modifications such as quitting smoking, limiting caffeine intake, exercising regularly, and sticking to a regular sleep routine. By integrating melatonin or HRT into your treatment plan and making some lifestyle changes, you can achieve better rest, healthier hormone levels, and better sleep quality overall.