Natural Health: How can I stop waking up during the warm weather? 

Plus: how to strengthen cracked nails

Pic: iStock

I’m finding it difficult to sleep during the warm weather. I keep the bedclothes to a minimum, but I still wake up in the middle of the night. I’m in my mid-40s, so aware this could be perimenopausal.

Your hunch about hormonal changes playing a role in nocturnal overheating could be correct. Perimenopausal changes begin around the age of 35 and continue until you have ceased menstruation for 12 months.

For some women, this can mean a few inconvenient symptoms or none at all, while others feel as if their lives have been turned upside down.

Keeping well hydrated throughout the day is essential to cooling down at night. Adding an electrolyte supplement to your water will help boost hydration, or add slices of citrus fruit, cucumber, berries, or even a pinch of sea salt to supercharge your water.

Iced herbal teas are refreshing at this time of year. Make a concentrated herbal infusion by using cooling herbs such as peppermint and spearmint, then dilute the infusion with ice cubes or iced water — add a little honey to taste if you prefer it sweeter. This cooling and soothing tea can also be used as a spray for the face and body.

Overheating at night and sleep disturbances are familiar menopause symptoms. Waking during the night and having trouble getting back to sleep causes a drop in oestradiol and progesterone, which affects the region of the brain responsible for sleep. The oestradiol drop also disrupts the circadian rhythm, leading to poor sleep.

Taking general hormonal supportive measures can help with overheating and aid quality sleep. Magnesium is an important mineral in treating perimenopausal hot flushes and night sweats. It is also recommended for sleep as magnesium levels tend to drop at night, often manifesting in poor REM sleep patterns, difficulty regulating body temperature, and late-night leg cramps or restless legs.

I suggest taking a two-pronged approach: applying magnesium topically and taking it internally. Topical magnesium is usually found in spray, gel, or cream form. Internally, you will need to take 300-350mg daily in the form of magnesium glycinate. Find a supplement that includes 3g of taurine for the best effect.

Is there a supplement I could take to strengthen cracked nails? I keep them cut short and don’t wear nail varnish, but it makes little difference.

All B vitamins play a crucial role in nail strength and condition, but the water-soluble B vitamin biotin is the best for strengthening and repairing nails.

Researchers have found that a daily biotin dose of 2.5mg over around 5.5 months results in a 25% increase in nail thickness and a reduction in splitting and flaking.

You can buy 1000ug (1mg) biotin supplements from your local health store or Holland & Barrett, where 100 capsules cost €22.69. Take two to three tablets daily for six months.

Collagen is another popular supplement that falls into the functional food category. It provides the building blocks the body needs for strong and healthy nails. Collagen powder is cost-effective and straightforward to use — stir a heaped teaspoon into drinks, soups, casseroles, etc. Marine collagen is the best choice for nail, hair, and skin health, whereas bovine collagen is typically recommended for joint, bone, and muscle repair.

Massage jojoba oil into your nails to nourish and repair. You can also use other nourishing plant oils such as almond, olive, or hempseed.

Getting healthy fats into your diet is also crucial. Ensure your diet is rich in essential fatty acids (EFAs) by eating plenty of nuts, seeds, and oily fish or taking an EFA supplement.

NOTE: Brittle nails can be a symptom of health issues such as autoimmune disorders, thyroid imbalance, rheumatoid arthritis, psoriasis, anaemia, nutrient deficiencies, and adrenal fatigue. Consult your doctor if you are concerned.