1, practicing yoga before going to bed to relieve insomnia
Yoga is a good exercise beneficial to body and mind, and it can be done at home, which is very suitable for female compatriots who don't want to run around. Today, I'm going to introduce a relaxing yoga movement from the inside out to my female compatriots. Menopausal women who have been unable to sleep can't miss it.
The first step is to relax and lie flat on the ground (pay attention to the cold weather in winter and remember to put a yoga mat).
Step two, lie down and open your hands. Note that your arms are at a 45-degree angle to your body. At the same time, pay attention to the palm up and stick the back of your hand on the mat.
Step three, spread your feet a little wider than your shoulders. Then close your eyes, take a deep breath and keep this position for three to five minutes.
Tip: Bian Xiao suggests practicing at least once a day, and you must relax when practicing. Remember that the idea of relaxation should start from the beginning and then swim all over the body, so as to achieve the effect of relaxation. In addition, Bian Xiao reminded that this set of yoga moves is suitable for bedtime practice.
Insomnia in menopause is something that many women will experience. Besides yoga, developing some good habits in life can also improve menopausal insomnia. Women who are troubled by menopausal insomnia may wish to have a look.
First, soak your feet with hot water before going to bed, especially in this cold winter. Or you will warm your bed with an electric blanket, because it can help you fall asleep.
Second, don't push yourself when you are not sleepy. You can do something to relax yourself first, such as listening to soothing music (ancient style is the best, followed by brisk piano music or accompaniment is also good).
Third, develop good sleep habits and don't try to catch up on sleep just because you can't sleep during the day and night. Many people suffer from insomnia at night because they sleep too long during the day, and the problem of insomnia cannot be solved again and again.
Fourth, develop the habit of urinating before going to bed. I believe many people have the habit of getting up in the middle of the night to go to the toilet, and it is more difficult to fall asleep after getting up. In order to avoid this situation, you must remember to urinate before going to bed, especially those who are used to drinking water or drinks at night.
2. Diet therapy for menopause
Western medicine believes that menopause insomnia is caused by estrogen decline, and Chinese medicine believes that menopause is caused by yin deficiency of liver and kidney. Insomnia in menopause can cause fatigue, anxiety, general malaise, listlessness, unresponsiveness and other symptoms, affecting people's work, study and daily life. The common symptoms of insomnia are difficulty in falling asleep, short sleep time, unstable sleep, easy to wake up, no sense of relaxation after waking up, nervousness, anxiety, irritability or depression, which have an impact on personal life and work.
3, menopausal insomnia symptoms
1, lying in bed thinking, it is difficult to fall asleep.
2, wake up too early, wake up and can't sleep. Some menopausal female friends are relatively easy to fall asleep at first, but their sleep quality is poor, and they are easy to wake up. After waking up, they can't sleep anymore. When they can't sleep, they will think and be suspicious.
3. Hot flashes and sweating often occur when sleeping, which seriously affects the sleep of female friends.
Quality, leading to menopause insomnia.
Common causes of female menopause insomnia are:
1. Estrogen decrease and endocrine changes. Due to the decline of ovarian function and estrogen, women have symptoms such as palpitation, chest tightness, anxiety, depression, irritability, insomnia and memory loss.
2. From the psychological stress reaction, with the growth of age, women become more and more impatient and irritable.
When people reach middle age, the pressure from society and family is increasing.
4. Symptoms such as hot flashes and night sweats at night also greatly affect sleep.