"Menopause", refers to the special stage when women transition from sexual maturity to old age. The average age of menopause for normal women is about 49.5 years old. As a result of the fast pace of modern life and the pressure of work, women are entering the "menopause" earlier. When menopause comes, we need to actively intervene to improve the symptoms, and try to get through this "extraordinary period".
What can you do when you are in the middle of menopause and can't sleep at night?
1, regulating emotions. Women will always encounter some emotional problems during menopause and become very irritable and angry with every turn. These negative emotions will affect the quality of women's sleep. Therefore, if you want to improve the quality of sleep, you have to start from your own emotions and learn some ways to relieve your emotions, such as communicating with others more, participating in more group activities, and doing more things you like to do.
2, more relaxation before going to bed. Before going to bed, you can listen to pure music or meditate for 15 minutes, read a few relaxing articles or comics, etc. , can release the boredom of the whole day. A quiet sleep before bedtime can fully relax the brain, help to calm the emotions, so that people can quickly enter a deep sleep.
3, pay attention to light diet, try to avoid caffeine and other substances. Salt and coffee may aggravate the symptoms of hot flashes. Therefore, menopausal women should pay more attention to minimize coffee, tea, cola and other beverages to avoid caffeine interference with sleep.
4, you can adjust the bedroom environment to a suitable temperature and humidity. You can choose thicker curtains to block unnecessary light and make the sleeping environment quieter. In addition, you can also choose a good headphones to listen to some white noise or music that is good for sleep, so that you can fall asleep faster.
5, moderate exercise. Entering menopause, many people are quiet and inactive, which can easily lead to obesity, cardiovascular and cerebrovascular diseases, diabetes and osteoporosis. At least half an hour a day regularly get up and exercise.
6, do not often play the phone. It is recommended that when you are in menopause, do not put electronic devices such as cell phones in the bedroom, because everyone may have such an experience. Sometimes lying in bed trying to sleep, but once you brush a small video or look at the phone, an hour or two quickly passed, sometimes do not feel, a great impact on sleep.