Lack of sleep and poor sleep can make you tired, irritable and moody. When you are tired, you may have difficulty concentrating, remembering things, working efficiently and overcoming daily stresses. You may be less patient with family and friends.
Difficulty getting good sleep and sleep can lead to even more stress, which can make sleep problems worse. Adequate sleep is needed for good health.
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You have had enough sleep when you can function in standby mode during waking hours. Most adults need between 7 and 9 hours of sleep each night. During the menopausal transition, you may find that you have more trouble falling asleep, staying asleep, or waking up feeling refreshed.
These interventions can improve your sleep!
# Maintain a sleep-promoting environment. Think quiet, cold and dark. A white noise machine can be helpful. If you sweat at night, try holding the fan to the bed (and turning it on as needed), light pajamas and bedding, and putting ice under the pillow – turning the pillow over during the night so that the face rests on the cold side.
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# Try relaxation techniques such as meditation or slow deep breathing exercises. You can learn these techniques through books, videos and classes.
# Avoid TVs, computer screens, smartphones and e-readers at least an hour before bed, as the light of these devices can disturb sleep.
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# Follow the 15 minute rule. If you don’t fall asleep within 15 minutes, get up, leave the bedroom, and do something relaxing in another room, such as reading a book or magazine or listening to soft music. Go back to bed when you are sleepy.
# Follow a regular sleep routine. Try to wake up and go to bed at about the same time every day, even on weekends.
# Use the bedroom only for sleeping and sex.
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# Avoid stimulants such as alcohol, caffeine and nicotine throughout the day, not just in the evening. Although alcohol initially acts as a sedative, it often leads to disturbed sleep.
The stimulant effects of caffeine can last up to 20 hours. Coffee, tea and cola are not the only culprits. Many painkillers, diuretics, allergies and colds, as well as weight control products contain caffeine.
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# Avoid eating a hearty meal or sweets just before bed. This can disrupt sleep – and also encourage weight gain.
# If your sleep is disturbed due to your partner’s late night activities or snoring, talk about how it affects your sleep and think about solutions. Snoring can be a sign of sleep apnea, so your partner may benefit from visiting his or her GP, for starters.
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# Exercise almost every day. Take a walk! Exercising daily improves sleep, but avoid strenuous exercise just before bedtime.
# If your sleep problems do not respond to lifestyle changes, consult your doctor about other treatment options and to rule out specific causes of sleep problems such as thyroid, abnormalities, depression, anxiety, allergies, syndrome restless legs or sleep apnea (breathing problems during sleep).
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Women with severe sleep disorders may benefit from consulting a sleep specialist.
# Herbs and supplements: melatonin, valerian, chamomile, lavender, lemon balm and passion flower can be mild sedatives, although scientific data are limited. State control over herbs and supplements is limited, so buy products manufactured and approved by the domestic association for medicines and medicinal products.
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# Over-the-counter sleeping pills: Many contain diphenhydramine (e.g. Benadryl) and can help you fall asleep and sleep without interruption. Try small doses (25 mg or less) to reduce the risk of morning sickness.
# Cognitive Behavioral Therapy (CBT): CBT is a specific form of psychotherapy that effectively treats many sleep problems.
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# Prescription sleep medications: Medications approved for the treatment of sleep problems may be helpful in stopping the insomnia cycle, but should ideally be used only as a short-term solution. Some result in morning fatigue, and over time they can become less effective and can become a habit.
Sleep-related intoxication can increase the risk of falls, fractures, so try to avoid sleeping pills if you have an increased risk of falling.
# Treatments for night sweats: If you have annoying heat waves and / or night sweats that interfere with sleep, consider treating your night symptoms to improve sleep.
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Effective treatments for night sweats include hormone therapy and non-hormonal medications such as certain low-dose antidepressants. Hormone therapy has other benefits and risks, so you should talk to your doctor to make sure that hormones or other drugs that treat night sweats are the right choice for you.
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# With any medication you choose for sleep, always use the lowest dose that cures your sleep problem in the shortest amount of time.
Source: Sito&Rešeto by www.sitoireseto.com.
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