The inability to sleep during menopause is usually related to changes in hormone levels in the body, mainly involving factors such as ovarian dysfunction, autonomic nervous system disorders, emotional fluctuations, reduced melatonin secretion, and the impact of chronic diseases. Long term insomnia may worsen symptoms such as hot flashes, palpitations, and anxiety, and requires comprehensive conditioning.
1. Ovarian function decline
The decrease in estrogen levels in menopausal women directly affects the hypothalamic thermoregulatory center, leading to frequent awakenings of nocturnal hot flashes and night sweats. It is recommended to supplement phytoestrogen with soybean milk, flaxseed and other foods, and avoid drinking coffee or alcohol before going to bed.
2. Autonomic nervous system disorders
Hormonal fluctuations lead to excessive excitation of the sympathetic nervous system, manifested as difficulty falling asleep accompanied by palpitations and hand tremors. During the day, you can engage in soothing exercises such as Tai Chi, and soak your feet in 40 ℃ warm water before bedtime to help balance your autonomic nervous system function.
3. Emotional fluctuations
Anxiety and depression can prolong sleep latency, which is related to decreased sensitivity of gamma aminobutyric acid receptors. Cognitive behavioral therapy can improve false sleep cognition. If necessary, traditional Chinese patent medicines and simple preparations of soothing the liver and relieving depression can be used according to the doctor's advice.
4. Decreased melatonin secretion
Pineal gland function decreases with age, leading to disrupted sleep wake rhythms. Avoid exposure to blue light at night, and eat foods rich in tryptophan such as millet and bananas in moderation for dinner.
5. The impact of chronic diseases
Secondary problems such as osteoporosis pain and hypertension medication side effects can interfere with sleep. Regular monitoring of bone density and blood pressure is necessary, and medication plans can be adjusted by consulting a doctor when pain is significant.
It is recommended to establish a fixed schedule and maintain a suitable temperature of 18-22 ℃ in the bedroom. Engage in aerobic exercise such as brisk walking and swimming at least 3 times a week, but avoid vigorous exercise 3 hours before bedtime. Pay attention to supplementing calcium and magnesium elements in diet, and avoid overeating for dinner. If insomnia persists for more than one month after adjusting lifestyle, it is necessary to go to a gynecology or sleep specialist for hormone level testing and sleep monitoring. After ruling out organic diseases, short-term use of sleep improving drugs may be considered. At the same time, it is recommended that family members provide emotional support to avoid excessive attention to insomnia and psychological pressure.
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