Good quality sleep is the backbone of optimal health because it is one of the few opportunities the body has to repair and restore.
Longevity science advocate and founder of the Oxford Longevity Project, Leslie Kenny explained that the hours between 10 pm and 2 am are particularly important because this is when the brain's lymphatic system activates. This is a brain waste removal system that's most active during sleep.
She told GB News: "Different compartments of the brain almost shrink back and these channels of the cerebrospinal fluid take waste out of the body through the cerebrospinal fluid, and that seems to be very important to help us avoid dementia and Alzheimer's."
The Cornell researcher who discovered this system also theorised that nutrients may be delivered to the brain during this time, noted Leslie, though this hasn't yet been proven.
Supplements and dietary interventions can enhance sleep quality
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Unfortunately, sleep evades millions of people, including women going through menopause, but sweet potatoes, in particular, could help.
For women suffering from poor sleep due to perimenopause and post-menopause, however, certain supplements and dietary interventions may help, shared Leslie.
"For women who have difficulty sleeping, look at progesterone," she told GB News. "Speak to your doctor about getting some progesterone through bio-identical hormone replacement therapy.
"Incorporating things like slow carbohydrates at dinner might help too.
"These would be things like sweet potatoes or yams, which have the ability to convert into progesterone. That might help women specifically."
The Sleep Foundation confirms that low progesterone levels are a common culprit behind sleep difficulties in women, triggering insomnia, sleep apnoea and night sweats.
Supplements for better sleep
Several supplements can improve sleep quality, with magnesium being one of the most effective, particularly for anyone who suffers from leg cramps.
"Magnesium often helps," noted Leslie. "Around 70 per cent of the American population is deficient in magnesium. Glycine is another good one. Spermidine can also help."
Other ways to get good sleep
Getting quality sleep starts with creating the right environment, explained Leslie.
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Incorporating slow carbohydrates at dinner may improve sleep
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"There are a few things you can do, obviously, keeping a very cool room, having it dark, having it quiet."
Reducing exposure to blue light from television screens, computers and phones, before bedtime is equally important, according to Leslie.
"Blue spectrum light raises our cortisol, which also suppresses our melatonin, so the TV will give off blue light," she said.
"Working on your computer late at night, looking at your iPhone, those are two ways you will raise your cortisol and suppress your melatonin."
