For most women during menopause, insomnia very common a problem, which is usually caused by symptoms of menopause, such as hot flashes, almost 15- to 17-percent of people all over the world suffer from it. There are several reasons why this happens, and we should get some tips to deal with this. To live comfortable during this period, we should be winding down and enjoying our middle years.
Certain physiological changes related to menopause and perimenopause can directly interfere with sleep. Our body and mind are actually quite active during normal sleep cycles. When the female body begins to experience ups and downs in levels of progesterone and estrogen the entire body's chemistry is thrown off. Not getting a good night sleep continuously can drain your body and make you extremely frustrated, and even depressed.
In fact, a recently release survey of more than 900 women who experienced sleep problems during menopause, revealed just how significant of an issue insomnia can be for women. What to do about sleepless nights depends on what is causing them. Health food stores sell a number of different herbal teas that help some women fall asleep more easily. Now here are several healthy tips.
Hormone drugs, nutritional remedies, and lifestyle changes are some of the options available to women. First, valerian, melatonin and Passiflora are of great help. Try the different options and see what suits you best. Valerian is the most popular one and works very well on most and is often found in tablets which can also include hops and wild lettuce. Women who have an elevated risk of heart disease, stroke or cancer should not take hormone drugs.
Do not nap during the day.
Exercise daily. However, be sure to avoid vigorous exercise 3 hours before bedtime.
Avoid caffeine, alcohol, and nicotine throughout the entire day.
Keep your bedroom cool to prevent night sweats.
Do not go to bed until you are tired.
Take a warm bath or shower at bedtime.
Do not watch television, eat, or read in bed. Do these activities in another room until you feel sleepy.
Follow the same bedtime routine each night.
Avoid using sleeping pills.
Wear socks to bed to help control core body temperature.
Reduce the amount of caffeine you drink. Caffeine in coffee, tea, soda and chocolate disturbs your sleep patterns.
Don't feel too upset when you cannot sleep well. Just take the above tips to see whether they work for you. You owe it to yourself to get the rest and recovery that can only happen with a good night's sleep.
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