Create a sleeping routine for a woman in her 40s dealing with perimenopausal symptoms. She wants to be asleep by 9pm and wake up at 5am. Include supplements to take, what time to take them, what time should she stop looking at screens, wear blue light blockers, etc. What should her morning routine look like to be tired and go to bed on time

Creating a sleep routine for a woman in her 40s dealing with perimenopausal symptoms involves addressing hormonal changes and improving sleep hygiene. Here is a suggested routine based on expert insights:

Evening Routine (Leading to a 9 PM Bedtime)

1. 7:30 PM - Wind Down

   • Begin reducing bright light exposure. Consider dimming lights and using red-tinted bulbs to minimize blue light, which can interfere with melatonin production 1.
   • Wear blue light-blocking glasses if you're using screens and try to stop screen use altogether by about 8 PM 2.

2. 8:00 PM - Supplements & Relaxation

   • Consider taking supplements like Magnesium Threonate or Bisglycinate, L-Theanine, and Apigenin. These can help promote relaxation and improve sleep quality by engaging the GABA pathway and optimizing serotonin levels 2 3.
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       Women's Sleep Insights

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       2

       Sleep and Hormones

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       3

       Hormones and Nutrition

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       4

       Women's Sleep Challenges

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       5

       Navigating Perimenopause

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       6

       Navigating Perimenopause

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       Embracing Restful Living

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   • Engage in a relaxation activity, such as reading or practicing yoga nidra or non-sleep deep rest techniques, to help transition your body into a restful state 2.

3. 8:45 PM - Bedtime Routine

   • Prepare for bed with calming activities. This can include gentle stretching, meditation, or breathing exercises that help lower cortisol levels and encourage parasympathetic activity 4.

Sleep Environment

• Keep the room cool to accommodate the body's changing temperature regulation during perimenopause 2.
• Ensure the bedroom is dark, quiet, and comfortable. Consider using a white noise machine or earplugs if needed.

Morning Routine (Waking Up at 5 AM)

1. 5:00 AM - Wake Up and Hydration

   • Start the day with a glass of water to rehydrate and kickstart metabolism.

2. Sunlight Exposure & Movement

   • Spend time outside or in a brightly lit area shortly after waking to help regulate your circadian rhythm by increasing dopamine levels with natural light exposure 5.
   • Engage in light physical activity, such as a morning walk or yoga, which can also help regulate cortisol levels and set the day’s tone with natural energy 6.

3. Balanced Breakfast

   • Include protein-rich foods to stabilize blood sugar levels, improve mental clarity, and support muscle maintenance which is crucial during the hormonal shifts of perimenopause 3.

Additional Recommendations

• Stress Management: Incorporate stress-reducing activities throughout the day, such as mindfulness or brief meditation breaks, to help manage cortisol levels and improve nighttime sleep quality 7.
• Avoid Late Caffeine and Heavy Meals: Limit caffeine intake after noon and avoid heavy evening meals to prevent sleep disruption.

By following this structured routine and incorporating these sleep and lifestyle adjustments, you can enhance sleep quality and manage perimenopausal symptoms effectively.