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Everything Midlife Women Would Like To Know About Sleep If They Weren T Too Tired To Ask

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Title:
Everything Midlife Women Would Like to Know about Sleep (if they weren’t too tired to ask)

Word Count:
704

Summary:
A good night’s sleep may be elusive once women reach their 40’s and beyond. Fluctuating hormone levels, a mind that doesn’t turn off when you turn in, and getting up to use the bathroom all contribute to sleepless nights and yawn-filled days. If you’re tired of counting sheep when you should be snoozing, the following answers to sleep questions can help.


Keywords:
sleep, women, midlife, menopause, perimenopause, hormone replacement therapy


Article Body:
A good night’s sleep may be elusive once women reach their 40’s and beyond. Fluctuating hormone levels, a mind that doesn’t turn off when you turn in, and getting up to use the bathroom all contribute to sleepless nights and yawn-filled days. If you’re tired of counting sheep when you should be snoozing, the following answers to sleep questions can help:

What can I do about night sweats?

In perimenopause and menopause, declining estrogen levels can cause hot flashes while you sleep, called night sweats. These can be relieved with hormone replacement therapy (HRT), but because studies have linked long-term use of synthetic HRT to increased risk of serious illnesses, including breast cancer and heart disease, the latest recommendation is to use the lowest effective dose for the shortest possible time. (For complete study results go to http://www.nhlbi.nih.gov/whi/). Bioidentical hormones˜natural HRT--also keep night sweats at bay, but their long-term safety has not been well researched.

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 you add more soy to your diet or try herbs, though, talk to your doctor. Soy and some herbs mimic estrogen, so their safety for use by women with breast cancer is questionable. In addition, the FDA does not regulate herbal supplements.

After a typically too-full day, how can I get my mind to stop racing and go to sleep?

It may help to get problems off your mind by writing them down before bedtime. You can also try learning a relaxation technique, such as meditation or progressive muscle relaxation (tensing and releasing all your muscles, starting at your feet and working up to your head). Listening to soft, slow music before bed may also ease you off to sleep; a recent study showed that it slows heart rate and breathing.

I get up to go to the bathroom two or three times a night. Help!

As we get older, the hormone system in the brain that normally suppresses the urge to urinate during sleep is disturbed. For some women, a few lifestyle changes solve the problem. Try limiting the amount of liquid you consume for 4-5 hours before bedtime, and steer clear of caffeine and alcohol late in the day. Don’t eat a large meal close to bedtime. And losing weight, if you’re overweight, will relieve pressure on your bladder. If these don’t solve the problem, talk to your doctor.

Will working out help me sleep better?

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

My husband tells me I snore. How do I stop?

Snoring becomes more common in women after menopause. Try sleeping on your side or stomach instead of your back. To keep from rolling onto your back, sew a pocket into the back of your p.j.s and put a tennis ball in it. If your snoring is loud and persistent, interrupted by pauses in breathing, and your feel excessively sleepy during the day, you may have a more serious disorder called sleep apnea. Talk to your doctor, who can recommend lifestyle changes and other treatments that can get you (and your husband) back to sleep.

Might the problem be my bed?

Could be, especially if your mattress is over 10 years old. When mattress shopping, lie down on each mattress for at least 15 minutes in various sleeping positions, with your partner if you sleep with a partner. And play it safe: buy from a company that lets you sleep on the mattress at home and return it at no cost. Don’t forget your pillow. When you fold it in half, if it doesn’t spring open by itself, it’s time to replace it. Whether you prefer synthetic or down filling, go for comfort.

Sweet dreams!


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BONUS : Title:
Exercise And Sleeping Better

Word Count:
625

Summary:
The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.


Keywords:
treadmill workouts, tread climber, treadmill exercises, hiit training, treadmill workout, treadmill training, treadmill incline, high intensity interval training, treadmill-dumbbell workout, treadmill faq, treadmill incline workouts, treadclimber, hiit mistakes


Article Body:
The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

With regular exercise you'll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren't full of energy at night.

Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you'll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.

If you discover that you don't have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life - with plenty of sleep.


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