3 Sleep rules for Menopause

Sleep plays a very crucial role in maintaining hormonal balance during menopause. There’s a lot of chatter around weight loss, supplements, surgeries, etc., but sleep remains under represented, whether in medical advice or in casual conversations.
It could be the missing link though for a perfectly natural menopausal phase. While all hormones respond positively to good quality sleep, there are 3 main ones that i would like to spotlight-
IGF-1 - Insulin like growth factor 1, keeps your insulin resistance under check and ensures that you don’t suffer from pigmentation, high blood sugars, etc.
GH - growth hormone, maintains elasticity of the skin, prevents thinning of hair & hair loss. Also ensures that you get bang for your buck in terms of fat loss & muscle tone for the time and effort you invest in exercise
Testosterone - while it’s known for being a male hormone, it’s produced by the ovaries too and ensures that bone density, musculature and sex drive are not compromised on.
Basically, you need a sleep care routine much more than you need a skin care routine. Remember 2 main things -
1. You need 7-9 hrs of proper sleep
2. You need to sleep by 9-11pm for optimum quality
To do the above, follow 3 easy rules -
1. Fuel your sleep
- Too much or too little food will lead to a compromise in sleep quality.
- A proper homemade breakfast - poha, upma, idli, paratha, etc,. ensures optimum micro nutrient assimilation and reduces cravings later in the day
- Eat dinner by 7-8 pm. Don’t avoid homemade food like roti-sabzi, dal-chawal, by succumbing to carb fear.
2. Afternoon Nap daily
- Right after lunch and not more than 20-30 mins. Really helps in case of pelvic pain, thyroid dysfunction, long and painful periods with clots.
- While a nap of up to 30 mins improves quality of sleep in the night, anything longer and post 3pm in the afternoon leads to a compromised sleep pattern/ quality.
3. Stay away from stimulants
- like tobacco, and avoid all forms of alcohol including wine
- Regulate chai- coffee to 2-3 cups a day and don’t have post 4pm. No chocolates too.
- stay off screens an hour before bedtime
#menopause #women #health #sleep

[@TajinderKaur07]

Rujuta ma'am your way of explaining everything is amazing ❤

[@chetananaidu2500]

No reason she is the best Dietician in the world .. Seedhi baat No Bakwas

[@meenakshisharmadevgan372]

How do i factor in afternoon nap if i am working ?

[@ravimishra5745]

She is aging like a fine wine❤

[@DG-xg4fy]

Eagerly waiting for this video as I'm suffering from same problem in menopause. Thanks for coming up with this topic

[@gauriraje8206]

Thank you very much, Rujuta, liking this series!

[@gouritarodekar7977]

Ye video maine aaj dekha. In rules kio mai Golden rules kahungi. Neend ko hum bahot halke me lete hai, importance dete hi nahi. Lekin aaj achhe se samajh gayi ke neend ko halke me lene ke itne disadvantages hote hai aur ek achhi neend ka asar itne saare hormones par bhi hota hai.
Ek pyaari si badi behen lagne lagi hai mujhe ab Rujutaji.❤

[@meenugambhir6624]

Thank you so much for this series.

[@bhawnapuri9370]

I was so delighted to find out that l am following all the things mentioned by you.

[@rutabaxi]

Thank you so much for this guidance.
Really appreciate it.

[@arpanathakur9240]

too good !! keep posting such info

[@saimajafar8460]

Excellent and thanks over and over .❤

[@shailjabhaia127]

Thank you so much for this series. So many questions getting answered 😊

[@chandinimauritius8884]

Thank you very much for explaining and guiding us to manage the side effects of menopause . A strict and healthy lifestyle is very important for our health during menopause.

[@mithilarege830]

Thnx for series we all need

[@aparnavaishnav6402]

This series helps me a lot thank you for sharing

[@varshakirtani4860]

Thank you so much for the information and guidance ❤

[@neelamdaga1036]

Super thanks for all the awareness n guidance ❤

[@user-on6ri8xj2i]

Thank you so much for being with us

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This is the perfect time in my life you come.thankyou sm

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Thanks for being there

[@geetarele742]

Thank you Rujuta for nice information ❤

[@charulathaj7210]

Ypu are a true blessing to all of us, men, women, children. Thank you , always enjoy ur videos. Pla continue with them.

[@meenakothari7841]

Thanks. Great info. ❤️

[@najmahirani9121]

you are amazing the way you explain is great

[@fahmidaquasem2535]

Thank you ma'am. I just love your videos. So simple and so realistic!
I'm 48. So this series means a lot to me

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Thank you so much❤ I appreciate your efforts ❤

[@vandanabhagat706]

Thank you rujuta ! You are the bestest

[@SuchitraPandit-v1b]

So good and useful information. Thanks

[@drsushmakini6238]

Thank you so much Rujuta for coming out with this series. Was badly in need of this.
Thank you, thank you, thank you.
❤❤❤❤😂

[@rituraghav8474]

Great info Thanks alot
Our country need people like u

[@snehajani7170]

I'm a fan of you ma'am. I have been following you since long. No doctor or nutritionist or dietician explains the way you explain things insightfully. You're such a gem 💎❤ lots of love and blessings to you...❤❤❤❤

[@babitas6400]

Very nice series u started. I like ur videos very much. Thanks for the information

[@rupaldoshi6795]

Very informative
Thank you for uploading

[@meenalnigade4855]

No doubt, Very good series and very useful.... Thank you ❤

[@kavitakulkarni1954]

Thank u so much
It's such a great help😊
It's really really good video

[@sophyaqeel1324]

Thank you needed that

[@preetitasgaonkar4193]

Thank you so much for guiding us in our important phase MAM.

[@pixiepie11]

Thank you Ms Rujuta Diwekar for the detailed information

[@truxie1102]

Thank u ..for giving such valuable advice.

[@qurratulainrawoof9450]

Thank you for explaining nicely

[@vidyatare9767]

THQ so much for this informative videos. You are always my favourite. I will follow u. I m going through this now. 😊

[@vidhigupta7001]

Rujuta ji, u are looking amazing in this series . Thanks a lot for this series. It’s really helpful.

[@sangeetagujral6295]

Very good information.Thanks

[@hemanginijain1436]

Lots of heartfelt gratitude 🙏😇❤

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Thank you for the help

[@vandanadhawan324]

Very informative, thanks

[@vinitathakker9133]

Thank u for such a nice information. God bless you.

[@kavitawalia6754]

Thankyou so much..all your tips are so practical and simple to follow..God bless 🙌

[@anuradhadeshmukh235]

Mam menopause ke liye best 30 min ka exercise dikhao na

[@SumaNagesh-d4x]

Wonderful explanation , just like mother holding her newborn baby .

[@kamalbhatia9521]

Thank you so much 🙏

[@saswatidas8612]

Thanks for sharing this information. Very good 👍 👏 😊❤

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Aap ke video's mere liye bohut maine rakhtey hai.
God bless you ❤

[@gamingwithvishal5420]

Great as always 👌 👍 👏 🙌 ❤️.

[@saburi9]

Gratitude Mam for the useful tips! Appreciate your support.

[@poojasawant8837]

Nice information you sooo pleasant to watch

[@shouryagera3407]

True wisdom❤more frequent videos on menopause pls
Much required

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Thanks for ur time n information❤

[@vidyasanath2723]

Heartfelt gratitude for standing by all of us who are going through this phase in life. I liked the way you take any issue on a positive note. I follow all that you say to the T. Please don't stop these sessions. Keep giving us information. Thanks once again

[@vandanaingule454]

खूप छान माहितीपूर्ण..
मनपूर्वक धन्यवाद

[@ganjilavanya7505]

Heartful thanks for giving a class on menopause. Your videos should come frequently mam to make every one active.

[@archanashah7636]

Amazing about sleep avoid screen before to bed breakfast. Avoiding late dinner and afternoon nap. Wonderful years to all pre and meno and post menopause women. Thanks a ton rujuta. Love and lots of health and peace to all ❤️😊

[@vandanagumber3116]

Thanks Ma'am aapki video thanks mam aap ki video mere liye kafi important hai abhi meri age 46 hai aur mujhe bhi menopause ki problem ho rakhi hai isliye aapki video dekhkar mujhe kafi help mil rahi hai thankyou mam thank you mam❤❤

[@shilpachheda3317]

Bless u with good health in abundance for talking on this topic.😅

[@aparnashitole2571]

Thank you 🙏

[@dipalihafiz9983]

Thanks Rujuta ❤

[@pranitawajpe8151]

Thank you very very much 😊

[@vidyapotwekar3987]

Rujuta thank u so much....I have yet to start with all that u have said... listening to you itself is making me feel so good....just like when we r not keeping well and an soon as we visit a doctor we start feeling better...❤

[@vaishalipuranik7950]

Thanku so much mam for this series. Now it’s very helpful for me .❤

[@aish0072]

Wow amazing video very interesting and informative I get very sweaty at night any advice for that to avoid as that really disturb my sleep

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Thanks. Rujutaji❤

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Thanks mam video hindi me banane ne k liye meri mom ko acche se samaj aaya

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Thank you very much Rujutaji. I am going through this stage and u r really helping many women like me. This August I will be 49.God bless you.

[@raazbeenvaid7232]

Sleep is THE biggest challenge
Will try to implement what you have shared here❤

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Very informative

[@punitbhatia3399]

Thanku mam for education

[@rupalisatardekar4051]

Thank you so much mam for this grt vdo,as i am facing menopause, its important information for me

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छान माहिती दिली आहे. धन्यवाद 🙏🏻🙏🏻

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Thankyou maam for picking up this subject so useful information

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Namaste ma'am...really needed information ...every woman must watch these series... thanks a lot ma'am

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Itkya apulkine Ani kalji ne sarwa mahiti sahaj sangitli tyasathi khup khup abhar.gbu.jai shri krishna.

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Ab tak ke sare videos me best.Aapne bahut hi achhe tarike se bataya he muje abhi is information ki need thi.thank ji❤

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Thankyou so much

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Thanks always dear ❤❤

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Awsome knowledge speaking style awsome

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Love you for " poha , upma , idli , dosa , Paratha" in breakfast

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Vary nice information

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Nyc information ❤

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Thank you so much 🙏 mam

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Thank you ma'am

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Thank you mam for sharing this information ❤