Night sweats remedies and insomnia
Crushing your workouts and keeping your diet on point but still not seeing results? Your sleep might be the sneaky saboteur! Studies show that skimping on shut-eye (or simply not being able to) can throw your metabolism off track, ramp up cravings, and put the brakes on fat loss. Keep reading to see how I upgraded my sleep!
Menopause night sweats were my biggest puzzle to solve, but I’ve made good progress!
My routine includes 20 minutes on an acupuncture mat in bed while reading and listening to deep sleep brainwaves on my MP3.
In the evening, I sip on a strong herbal tea packed with valerian, chamomile, hops, and more. I look forward to it now!
If I watch tv at night I use blue light blocking glasses. I also changed the bulbs in the sitting room and bedroom for blue block light bulbs.
My bed? Basically a sleep sanctuary! I swear by bamboo bedclothes and nightie—way more absorbent than cotton, so no waking up in a sweaty puddle. Plus, they keep things cool all night long. And my secret weapon? A wool duvet! It’s like magic—breathable, hypoallergenic, moisture-wicking, and a total sleep game-changer. Cozy in winter, cool in summer—pure bliss!
Supplements that help me have a good night:
Ashwagandha mimics the effect of gamma-aminobutyric acid (GABA), a brain activity neurotransmitter which helps regulate and soothe the nervous system. This helps with improved sleep quality.
Magnesium complex that include Magtein (for the brain, also called L-Threonate), magnesium glycinate and magnesium chloride.
Vitamin B complex - good for sleep, the brain and basically everything.
Melatonin - a hormone naturally produced by the pineal gland in the brain. It helps regulate the sleep-wake cycle by signaling to the body when it's time to sleep. Often used as a supplement, melatonin can support those with insomnia, jet lag, shift work sleep issues, or difficulty falling asleep. It promotes relaxation and improves sleep quality without being a sedative. 🌙 Melatonin's availability varies by country, influenced by local regulations :
United States: Available over-the-counter (OTC) as a dietary supplement in various doses.
European Union: Generally, doses under 2 mg can be sold OTC as "food supplements." However, some countries, like Denmark and the Czech Republic, require a prescription for any melatonin product.
United Kingdom: Classified as a prescription-only medicine; OTC sales are not permitted.
Canada: Melatonin is available OTC for doses less than 10 mg.
Australia: Requires a prescription for melatonin use.
I buy it online from the States. There are websites in the UK that sell it. You should always use a small dose to start off with and get a good quality one.
Immunologists and Functional Medicine doctors prescribe Melatonin as it’s a powerful antioxidant. It neutralizes harmful free radicals, protects cells from oxidative stress, and enhances the body's natural defense mechanisms. Here’s why it’s so effective:
Direct Free Radical Scavenger – Melatonin directly neutralizes reactive oxygen species (ROS) and reactive nitrogen species (RNS), preventing cellular damage.
Boosts Antioxidant Enzymes – It stimulates the production of key antioxidant enzymes like superoxide dismutase (SOD), glutathione peroxidase, and catalase, which help detoxify harmful molecules.
Protects Mitochondria – Melatonin accumulates in mitochondria, the energy centers of cells, reducing oxidative damage and improving energy production.
Crosses the Blood-Brain Barrier – Unlike many antioxidants, melatonin easily crosses into the brain, protecting neurons from oxidative stress and supporting cognitive health.
Synergistic Effect – It works together with other antioxidants (like vitamin C and E), recycling them to extend their protective effects.
Anti-Inflammatory Benefits – By reducing oxidative stress, melatonin helps lower inflammation, which is linked to aging and chronic diseases.
This makes melatonin a unique dual-function molecule—it not only regulates sleep but also acts as a potent cell protector and longevity enhancer. 🌙🛡️
Though I’m still tweaking things—it’s a work in progress! Definitely more about sleep in future blogs.💤