What to do if you have poor sleep during menopause

Only by having high-quality sleep can we relieve fatigue, allow every organ in the body to get enough rest, and let everyone have enough energy to deal with the next day's work and daily life. However, after entering menopause, women's body functions gradually decrease, and many women will experience worsening sleep quality. How should they adjust?

How should women adjust their sleep during menopause?

1. Adjust your sleeping posture

The best sleeping position is lying flat or on your side. You cannot sleep on your stomach because sleeping on your stomach makes your whole body tense and anxious, and puts pressure on your internal organs, affecting your sleep quality. Before going to bed, you should adjust your body to the best stress-relieving state, which can help everyone fall asleep quickly.

2. No need to eat before going to bed

Try not to eat before going to bed, otherwise the digestive system will always be at work, which will damage the normal functioning of body organs. During the digestion process, food will continue to push signals to the cerebral cortex, affecting sleep quality. Even after falling asleep, you will often wake up from nightmares, which reduces the expected effect of sleep.

3. Don’t let your mind get too excited

All emotional states such as joy, anger, sorrow, and happiness will affect sleep. If you are too excited or excited before going to bed, it will disrupt the nerve center and cause persistent sleep disorders. Therefore, you should maintain a calm state of mind before going to bed. Try not to talk before going to bed, because speech is controlled by the central nervous system of the brain. The more you talk, the more excited the central nervous system of the brain will be, and your thinking logic will become more and more abnormal, thus affecting your sleep quality.

4. Foods containing B vitamins

When women have poor sleep during menopause, they can reasonably supplement with a variety of foods containing niacin, B vitamins and folic acid, especially vitamin B212, which can maintain physical and mental health and relieve irritable psychological state. Vitamin B26 can produce a lot of serotonin for the body, and interact with vitamins B21 and B2 to convert phosphoric acid into nicotinic acid. Nicotinic acid can relieve insomnia caused by depression. B vitamins can be obtained in walnut meat, whole wheat bread, peanuts, green leafy vegetables, beef, mutton and eggs.

5. Various foods containing phosphoric acid

Phosphoric acid is an essential carbohydrate compound for the body and a natural tranquilizer that can produce serotonin for the human brain. Serotonin can help the brain relieve stress, make the mood happier, and reduce nerve activity, thus causing sleepiness. Before going to bed, you can choose foods high in carbohydrates, such as fruit, whole-wheat toast or honey.

Friendly Tips:

Before going to bed, you should adjust your mindset and not have too much psychological burden. If you are very hungry before going to bed, you can drink a glass of heated milk, because the calcium contained in milk is a natural sedative and can promote sleep. You can eat more foods rich in magnesium on a daily basis. When the body lacks magnesium, it makes us lack tolerance. You can get magnesium from nuts, bananas and apples.