Have you been tossing and turning all night? Do you wake up before dawn and can’t fall back asleep? As women get older, And at different stages of life, hormonal changes can disrupt both the quantity and quality of sleep. Affects mental and physical health But we have a great story to tell, because there are things you can do to improve your sleep. With just a few small changes to your lifestyle.
1. Choose one wake-up time and stick to it for 7 days.
Quality sleep is all about consistency. If possible, wake up at your own time. Although this waking time changes with a woman’s age.
2. Follow the routine of waking up in the morning.
What you do during the day determines how well you sleep at night. And it starts with your morning habits. Simple things like exposure to sunlight. moving the body and breathing deeply Helps the body change from feeling sleepy to feeling awake. For routines that I would like to recommend, such as sit-ups and swinging your legs on the side of the bed. Take 15 deep, slow breaths in and out. This will wake up your respiratory system. and help bring you to the present.
3. Stop consuming caffeine. and alcohol early on
After consuming caffeine, half of the caffeine remains in your ยูฟ่าเบท https://ufabet999.app system. For example, you drink 3 cups of coffee throughout the day. The last glass is at 2:00 PM. About 50% of the caffeine remains in your body until 10:00 PM, which affects your ability to enter deep sleep. So not only will you not sleep, You just have poor sleep quality. Therefore, you should abstain from caffeine by 2:00 p.m., as well as alcohol, which should be avoided 3 hours before bedtime and limited to 2 drinks.
4. Stop exercising 4 hours before bed.
You should exercise every day for several reasons. And this is the easiest way to improve sleep quality. Because exercise helps you fall asleep faster, sleep better, and wake up less. However, if it is too close to bedtime, within 4 hours the body temperature will rise because in fact to sleep the body temperature must decrease. not higher
5. Keep the body cool.
Changing estrogen levels during perimenopause It can cause symptoms such as hot flashes. night sweats and mood changes All of which can disrupt sleep. To relieve hot flashes It is recommended to maintain a cool bedroom temperature, turn on a fan, and use lightweight bedding. Avoid taking a hot shower before bed. or take a shower before going to bed Wear python clothes. Made from natural fibers Avoid spicy food Because it may cause you to sweat.
6. Take out various equipment.
exposure to any light It stops your body from producing melatonin. which is a hormone that affects the sleep cycle and your awakening For the blue light emitted by various electronic devices Affects the production of melatonin even more. So aim to put these devices away 2-3 hours before bed to limit your exposure to blue light.
7. Create a bedtime routine.
Like a morning routine that helps you wake up. A nighttime routine helps your body and brain transition to sleep. Such as brushing your teeth or washing your face. Some people may like to meditate, read a book, practice light yoga or stretch, listen to calming music . Try to find the best one for your needs. Compliance with various items It will help improve your ability to sleep. and make you dream well Wake up refreshed the next morning.