5 sleep techniques for menopause, unable to sleep, hot flashes, what should I do?

Insomnia is one of the most commonly reported sleep problems, with 1 in 4 women experiencing insomnia. including not sleeping well About 1 in 7 adults will have chronic insomnia. Chronic insomnia can affect your ability to do daily activities or take care of yourself. Insomnia is more common in women than in men. Especially women who are old or in menopause.  Report from สมัคร ufabet

5 sleep techniques for menopause

1. Make the bedroom cool.

     Our bodies naturally cool down as we prepare for bed. Maintaining a comfortable temperature in the bedroom helps us sleep more easily. Wear light, breathable clothing. Including choosing bed sheets that are comfortable to the touch. It will help us get more quality sleep. For those entering menopause May wear more layers of clothing. Because in the case of hot flashes Many layers of clothing can be taken off. We can also place a fan on the bedside table to receive cool air.

2. Take a warm shower or shower before bed.

     Many people choose to take a warm shower before going to bed because it not only provides relaxation but also helps with the body’s natural cooling process before going to sleep. Body heat cools as water evaporates from the skin. Which from one study found that People who shower at night are less physically active during the first half of sleep. This indicates increased quality of sleep. However, bathing at normal temperatures may better option for menopausal women. Because it can help avoid hot flashes.

3. Go to the bathroom before going to bed.

     urinary incontinence It is a common condition during pregnancy and during menopause. And this condition will have increased symptoms with age. This is to prevent the bladder from working during the night. Therefore, we should reduce the amount of drinks before bed. and go to the bathroom properly before going to bed

4. Avoid heavy and spicy meals at night.

     Eating late at night can cause indigestion and discomfort. and cause poor sleep quality They also increase the risk of acid reflux, and spicy foods can cause hot flashes that can disturb sleep. Try to time your last meal of the day at least 3 hours before bed. If you’re hungry after that Eat a light snack, such as yogurt, nuts, milk, or fruit.

5. Avoid or reduce caffeine and alcohol consumption.

     Caffeine, alcohol, and nicotine all have negative effects on sleep. Caffeine in particular can interfere with sleep up to 6 hours after the last drink, although alcohol can help some people fall asleep. But for some people, it disturbs sleep. and may increase the risk of bowel disorders Resulting in worse sleep quality.