Menopause The Musical Seattle

A good night's sleep can be difficult to understand once women reach the age of 40 years and beyond. Fluctuations in levels of hormones, a spirit that does not turn off when you put in, and got up to go to the toilet all contribute to sleepless nights and busy days yawn. If the answers you're tired of counting sheep when you need to sleep, after sleep can help:

What can I do about night sweats?

During perimenopause and menopause, estrogen levels may lead to reduced hot flashes during sleep, called night sweats. These can be alleviated by hormone replacement therapy (HRT), but because studies have linked long-term use of synthetic HRT increased risk of serious diseases, including breast cancer and heart disease, The last recommendation is to use the lowest effective dose for the shortest possible time. Bioidentical HRT-hormonesnatural also keep away from night sweats, but their long-term safety has not been well studied.

Some women swear by alternative remedies, including soy products (soy milk, tofu, tempeh, soy nuts), herbs such as black cohosh and dong quai, and vitamins B and E. Before adding more soy to your diet or try the herbs, but talk to your doctor. Soy and herbs mimic estrogen, so that their safety for use by women with breast cancer is questionable. In addition, the FDA does not regulate herbal supplements.

How do I get my mind to stop racing and go to sleep?

It may be helpful in addressing the problems of your mind by writing them before bedtime. You can also try learning a relaxation technique such as meditation or progressive muscle relaxation (contraction and release all your muscles from your feet and work at the head). Play soft music and slow before bedtime can also help you sleep, a recent study has shown that it slows the heart rate and respiration.

I got up to go to the toilet two or three times a night. Help!

As we age, the hormonal system in the brain that normally suppresses the need to urinate during sleep is disrupted. For some women, a way of life that is the problem. Try limiting the amount of fluid you drink for 4-5 hours before bedtime, and avoid caffeine and alcohol late in the day. Do not eat a big meal before bedtime. And weight loss, if you are overweight, will relieve pressure on your bladder. If they do solve the problem, talk to your doctor.

Is the development to help me sleep better?

Yes, according to a recent study at the Fred Hutchinson Cancer Research Center Seattle, which found that women age 50-75 who began taking a brisk walk for 30 minutes in the morning improved their ability to sleep at night 70%. Working in the afternoon is good, too. Just avoid exercise within three hours of bedtime because it may make it harder to fall asleep.

My husband says I snore. How do I stop?

Snoring is more common in women after menopause. Try sleeping on your side or stomach instead of your back. To avoid riding on the back, sew a pocket in the back of your pajamas and put a tennis ball in it. If your snoring is loud and persistent, interrupted by pauses in breathing, and feel too sleepy during the day, you can have a more serious condition called sleep apnea. Talk to your doctor who may recommend changes in lifestyle and other treatments that can help you (and your husband) back to sleep.

Could be the problem of my bed?

Perhaps, especially if your mattress is more than 10 years. When buying a mattress, lie on each mattress for at least 15 minutes in different sleeping positions with your partner if you sleep with a partner. And play it safe: buy a company that allows you to sleep on the mattress at home and return it without charge. Do not forget your pillow. When you fold in half, if it doesn.