In this episode of The Empowered Feminine Podcast, Ciara Foy discusses the science of sleep and its profound impact on overall health, hormones, and stress management. Drawing from her expertise as a functional hormone nutritionist, Ciara shares valuable insights on optimizing sleep for better health outcomes, especially for women in perimenopause and menopause.
Key Takeaways
- The Importance of Sleep: Understanding how sleep affects hormones, stress management, and overall health.
- Hormonal Balance: Exploring the relationship between sleep, cortisol, and insulin resistance, particularly in perimenopause and menopause.
- Muscle Mass and Metabolism: The role of muscle mass in maintaining insulin sensitivity and metabolic health.
- Hunger Hormones: How sleep affects leptin and ghrelin, the hormones that regulate hunger and satiety.
- Circadian Rhythm: Tips for optimizing your body's natural sleep-wake cycle, including the importance of morning sunlight exposure.
- Melatonin and Cortisol: Understanding the relationship between these hormones and their impact on sleep quality.
- Late-Night Eating: The effects of eating late at night on sleep and metabolic health.
- Sleep Consistency: The importance of maintaining a consistent sleep schedule and tips for establishing a good sleep routine.
- Stress Management: How stress impacts sleep quality and strategies for managing stress.
- Heart Rate Variability (HRV): Introduction to HRV and its significance in assessing overall health and stress management.
Resources Mentioned: Ciara mentions the use of an Oura ring for tracking sleep and HRV.
Have thoughts or questions? Connect with Ciara at: Instagram: @CiaraFoyInc Website: www.ciarafoy.com
