Tips to have proper sleep. You wake up like a pair of the Seven Dwarves after a night of tossing and turning: sleepy and grumpy. As we become older and our sleep patterns change which generally begins around the time of menopause when hot flashes and other symptoms awaken us restless nights and tired mornings become increasingly common.
We all have difficulties sleeping now and then, but when it continues day after day, it may become a serious issue. In addition to making us exhausted and irritable, a lack of sleep has major health consequences, increasing our risk of obesity, heart disease, and type 2 diabetes.
If someone having difficulties falling or staying asleep, they may have tried sleeping pills to get a more comfortable night’s sleep. However, these medications can cause appetite changes, dizziness, sleepiness, abdominal discomfort, dry mouth, headaches, and weird dreams, among other things. A recent study published in the British Medical Journal linked hypnotic sleep aids like zolpidem and temazepam to an increased risk of mortality If someone absolutely needs sleep aids.
Tips to have proper sleep
Maintain a relaxed atmosphere.
In your bedroom, the television isn’t the only possible source of distraction. The quality of your sleep is also affected by the environment. Ensure that your bedroom is as relaxing as possible. “A quiet, dark, chilly setting” is ideal, according to Dr Carlson. “All of these factors contribute to the start of sleep.”
Physical Activity
A daily brisk walk will not only help you loose weight but will also help you sleep better at night. Dr Carlson claims that exercise could enhances the effects of natural good sleep hormones like melatonin. Postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less frequently, according to a study published in the journal Sleep. Simply keep an eye on the timing of your workouts. Exercising too soon before going to bed can be stimulating. A morning workout, according to Carlson, is best. “First thing in the morning, expose oneself to bright daylight to help the natural circadian rhythm,” she explains.
Consume food, but not excessively.
A grumbling stomach, like an overly full tummy, might be distracting enough to keep you awake. A large dinner should not be had within two to three hours of going to bed. If you’re hungry right before night, have a small nutritious snack to tide you over until breakfast.
Avoid Stress.
The bills are building up, and one has a mile-long to-do list. Worries from the day can rise to the surface at night. “Stress is a catalyst for change. It activates the fight-or-flight hormones, which are anti-sleep hormones “According to Dr Carlson. Allow yourself time to relax before going to bed. “Learning any kind of relaxation response will help you sleep better and lessen worry during the day.” Deep breathing techniques might help you relax. Slowly and deeply inhale, then exhale.
Check yourself out.
Restless legs syndrome, sleep apnea, and gastroesophageal reflux disease (GERD) are three frequent sleep disrupters that cause an impulse to move your legs, snoring, and burning pain in your stomach, chest, or neck. Consult your doctor if these symptoms are keeping you awake at night or making you tired throughout the day.
