This is an automatically translated article.
This article is professionally consulted by Master, Doctor Bui Ngoc Phuong Hoa - General Internal Medicine - Department of Medical Examination & Internal Medicine - Vinmec Danang International Hospital.Premenopausal disorders affect the health of women in general, in which insomnia in perimenopausal women causes fatigue and mental effects.
1. Insomnia in menopausal women
Insomnia in perimenopausal and menopausal women usually falls between the ages of 45 and 53. At this stage, women often feel tired, do not sleep deeply and often wake up at night.2. Causes of insomnia in menopausal women
The mechanism of action of the body to fall asleep is that the central nervous system activates the brain and the endocrine glands secrete chemicals that block nerves, bringing the brain and the reticular structure area, the hypothalamus. fall into a state of inhibition. Therefore, sleep activity requires a coordination between nervous and endocrine. However, during perimenopause and menopause, a woman's body undergoes hormonal changes.Declining hormones, especially estrogen and progesterone hormones, can be considered as the main cause of insomnia in menopausal women. Specifically, a decline in the hormone estrogen reduces the ability to absorb and produce magnesium - a mineral that helps relax muscles. Tight muscles plus perimenopausal hot flashes and night sweats disrupt sleep and sleep apnea in women. A decrease in the hormone progesterone also makes women unable to sleep well and disrupts sleep.
When falling into a state of insomnia, women often worry, which directly affects sleep, thus creating an unending vicious circle.
Khi rơi vào trạng thái mất ngủ, phụ nữ thường hay lo lắng, lại trực tiếp ảnh hưởng giấc ngủ
3. Harmful effects of insomnia in menopausal women
Always feeling sleepy during the day, lack of energy, tired body, lethargy. Poor cognition, psychomotor dysfunction, decreased alertness, self-confidence. Daily activities are severely affected and disrupted. Insomnia in menopausal women causes psychological stress, depression, depression, neurasthenia, decreased memory and problem-solving ability, unstable mood, frequent anger. Physiologically, sleep loss makes women less desirable and difficult to sublimate in sex due to vaginal dryness. Women with insomnia, the skin ages faster, the spirit is less fresh, and increases the risk of cardiovascular diseases, diabetes, obesity and cancer...4. Overcoming insomnia in menopausal women
To have a good night's sleep at this stage, women can follow these guidelines:Build and follow a scientific schedule of work and rest. Work hard and promote health by maintaining a moderate exercise regimen of moderate sports such as walking, jogging, swimming, aerobics, yoga... Training time should be at least 30 minutes everyday. Limit and avoid using stimulants such as alcohol, beer, coffee... in the evening. To reduce symptoms of insomnia in menopausal women, it is necessary to limit eating and watching movies that cause strong emotions, excessive excitement before going to bed. Bedrooms, places to sleep need to be clean and airy. Balance the hormone progesterone and estrogen by supplementing with estrogen. In case of still having insomnia, medication can be used. However, the drug only works in the short term, if taken long term can affect overall health. When using drugs to treat insomnia, it is necessary to be consulted, indicated and guided by a doctor, to avoid unwanted side effects.
Chăm chỉ rèn luyện và tăng cường sức khỏe bằng cách duy trì chế độ tập luyện điều độ những môn thể thao vừa sức như đi bộ, chạy bộ, bơi lội, aerobic, yoga...
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