Cope with Menopause - Dealing with Insomnia
You want to know how to cope with the menopause symptoms that affect your life adversely. Insomnia is among the common problems associated with the stopping of the menstrual periods. It is caused by hormonal changes. It is common for women to wake up in the middle of the night due to night sweats caused by hot flashes. The good news is that there are methods you can readily use for promoting healthy sleep.
Ensure that you use up enough energy during the day. This is best done by doing some exercises. These will help you cope with stress as well, so can only benefit you. 30 minutes of cardio exercises a day can do a great job. It is equally important that you do not take naps during the day so that your body can recuperate more effectively during the night.
Use a hot bath or shower to relax your body and some mediation to relax your mind before going to bed. These methods are simple and work very well for coping with insomnia during menopause. It is essential that you use them on a daily basis to get the best possible results.
Drinking a glass of warm milk before going to bed will help you relax effectively. This is because milk contains a chemical compound that promotes the secretion of serotonin in the brain. The serotonin hormone is responsible for relaxation and for reducing stress in the body.
Do not go to bed till you are tired. This is important for coping with insomnia whether it is associated with menopause or not. If you try to force yourself to go to sleep, you will get exactly the opposite effect. You may consider reading or watching TV before going to bed. However it is essential that you do not do these activities in bed.
Adopt a bedtime routine and use it every day. This will help regulate the internal clock of your body. That way, it will be easier to fall asleep at night and to have uninterrupted sleep until morning. Keep your bedroom cool in order to prevent hot flashes and night sweats. You may want to keep the thermostat on 65 degrees to cope with these menopause symptoms effectively. As well, if you think that your pajamas or bedding are making you feel hot, you should definitely consider changing them.
Use effective methods to relax quickly if you wake up in the middle of the night. Try to clear your mind from worrying thoughts and use your imagination to create relaxing images. This should help you deal with insomnia associated with menopause.
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