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Menopause and Insomnia , Causes and Treatment

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 The solution to insomnia during menopause:-

Every woman has to go through hot flashes or sudden bone pain, weight gain, and mood swings associated with menopause;  But one of the more frequent side effects of menopause timing is insomnia. 
Menopause
According to the National Sleep Foundation, about 61 percent of menopausal women find it difficult to fall asleep or get sound sleep.

 Because of this widespread problem, many women either turn to dangerous sleep prescriptions or seek hormone therapy from their physicians. But sleep medications can become addictive that is a permanent problem, and hormone therapy has its own side effects. So how can you get over this menopausal pain without being constantly sleeping deprived or dependent on drugs?

 Some tips for it -

1. Exercise Regularly:-

Exercise is often good and necessary for the mind, body, and spirit. With regard to sleep, exercise can help you get enough sleep.

 When you do aerobic exercise, your body temperature rises and your cortisol levels rise as well. However, this "high" practice is only temporary. As your body temperature drops and cortisol levels drop, you'll feel more rested and may even get enough sleep.

 For best results, exercise is not recommended for anyone too close to bedtime or it can lead to insomnia. Studies show that doing light exercise an hour or two before bedtime leads to more sleep.

2. Set a Fixed Time to Sleep -

Any woman or it can also be said that waking up late at night to watch a movie may not be a good step for getting a good night's sleep. While this may give you enough sleep to fall asleep, the quality of your rest may not be good and you may end up sleeping longer in the morning.

 Irregular sleep hours, or waking up and sleeping at inconsistent times, can keep you from feeling rested. It should be made a rule to wake up early in the morning and go to bed early at night. 

The only way to sleep soundly is to set a regular bedtime. So you will see that nothing will deprive you of sleep.

3. Warm bath before bedtime -

A warm bath or shower before bedtime helps you sleep and relax for a restful sleep. This is a very experiential thing.

4. Comfortable sleeping bed -

This may sound a bit strange but at this time many women sleep on beds that are either too firm or too soft.  

You can skimp on other household items, but getting a quality mattress is always a good investment. Mattresses can range from the traditional coil mattress to the gel and memory foam variety. Mattresses with gel and memory foam may be somewhat better if you are in menopause, as they can stay cooler than traditional mattresses. This can be really helpful if you suffer from hot flashes and night sweats.

But if you can't find a good mattress or just prefer the coil variety, there are many pillows that are very comfortable. The only caveat with pillows is that they tend to be very firm. They may be somewhat uncomfortable initially, but soften when they break.

Another option is cooling packs that can be placed on your pillow. These packs keep in your freezer during the day and help cool your pillows at night. They can be a great alternative to pillows if you prefer something softer.

5. Meditation and Relaxation and Light Exercise -

You should regularly meditate for 10 or 20 minutes in the morning or 3-4 hours after meals and do some light exercise. Along with this, one should also take a rest from time to time during the day.

6.  Listening to meditation or relaxation apps is a great way to deal with insomnia. These apps consist of short sessions where a narrator gives you cues to help you sleep or a combination of cues and soothing sounds. You can plug in the 10-20 minute relaxation app on your tablet or another mobile device. Apps are most effective if they are used just before bed or while you are in bed.

7. To deal with this problem, take homeopathic medicines, which will prove to be the best.

Conclusion - 

Although many problems arise at the time of menopause, the problem of insomnia is the main one, the remedy for which has been mentioned above. So follow the above-mentioned things.

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