Insomnia is a common symptom reported by many women at the beginning of menopause. Sleepless nights and restless sleep like turning and tossing in an effort to get comfy are characteristics of this. If you’re mainly an individual that is mentally active, it can get very difficult to calm the mind. You feel restless and irritable. Welcome to the change of life.
Insomniac sleep is chock-full of waking up at frequent times during the night, waking up too early, and light sleep in which the ticking of a hands clock may jolt you awake. Menopausal symptoms like hot flashes and overall physical and mental discomfort are side-effects of this condition which occur during menopause. It is difficult to be sharp and be at your best throughout the day when your system is dealing with night sweats and sleep deprivation.
Consuming stress-inducing foods packed with things like caffeine can further stimulate tension, so it’s very important to maintain a caffeine-free diet. Avoid drinking coffee as late in the day as you can. Do not over stimulate your nervous system. How to breathe deeply and meditate, along with learning yoga postures can help release tension. Try altering your sleep arrangements. If you find that your pillow is not soft enough, or perhaps it’s too high for your head, make alterations. If you realize that the polyester blankets you are lying on do not unwind your body’s contours — switch them. It requires effort to accommodate these changes and make yourself as comfortable as possible.
Exercise also preps the body for restful sleep. Scientific studies indicate eating fatty foods are not recommended before bedtime. Therefore a steady, healthy diet is a plus. Insomnia may be treated by consuming foods that increase the serotonin levels in your brain and help your entire body to relax. Serotonin is responsible for aiding with sleep by soothing your mind. Drink a glass of warm milk before bedtime to help calm your nerves.
There are lots of causes of insomnia that stem from menopause. Anxiety is a feature of the transition and may negatively influence your sleep. Decreasing estrogen levels may cause an onset of depressive symptoms. In the menstrual cycle, ovulation causes progesterone (which has soothing effects on the brain and body) to flow freely.
Irregular cycles might cause anxiety to accumulate, as a result of the lack of the ¨happy hormone”. For some people, taking melatonin is enough to get a restful night sleep. For others, a prescription sleeping pill is necessary. Some women swear black cohosh helps with natural sources of progesterone as well as body flushes.
In any case, it is crucial to consult with your doctor so as to decide together what treatment is ideal for you.
The information in this guide is for educational purposes only and isn’t intended as medical advice.
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