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5 Daily Habits to Combat Sleep Disorders

5 Daily Habits to Combat Sleep Disorders1

Human beings are generally creatures of habit, and good habits can make for a healthier and happier life. If you're going through menopause, it's important to maintain healthy habits in your daily life. Good habits will help ease uncomfortable menopause symptoms, such as hot flashes, vaginal dryness, and sleep disorders that cause serious distress.

Sleep disorder is a broad term for a number of symptoms that disturb normal sleep. Anything from difficulty falling asleep to waking up frequently, sleeping excessively, or breathing abnormally while asleep can be considered a sleep disorder. These can lead to other problems like stress, depression, fatigue, and irritability.

Top 5 Daily Habits to Help Treat Sleep Disorders

Fortunately, there are habits you can incorporate into your daily routine to reduce the occurrence of sleep disorders.

1

Stay busy

5 Daily Habits to Combat Sleep Disorders2

Make sure that you have a full day at work, be sociable with friends, and interact with your family. Letting yourself linger or spending too much time sitting and doing nothing may cause sleep problems later.

2

Exercise

5 Daily Habits to Combat Sleep Disorders3

Though you shouldn't work out too close to bedtime, getting at least 30 minutes of exercise every day will greatly benefit your body. Exercise reduces stress and stimulates healthy hormone production, helping you maintain a regular sleep pattern.

3

Increase intake of beans

On top of fiber, protein, and healthy complex carbohydrates, beans contain magnesium and iron, which can aid in fighting fatigue. Magnesium keeps the blood circulating properly, which reduces muscle fatigue, and iron helps produce energy and ensure it is distributed evenly around the body.

4

Take a nap

5 Daily Habits to Combat Sleep Disorders4

As long as you do not do it too close to bedtime, napping can be an effective method of combating sleep disorders. Late morning and afternoon naps may, for some women, improve overall health and help fight against sleep disorders.

5

Eat balanced meals

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Eating a healthy diet will improve blood sugar and blood pressure levels. Grains, proteins, fruit, and vegetables are all important parts of a balanced diet. Sleep can easily be affected by what you eat. Try to stay away from heavy meals and snacks before bedtime.

More Information about Sleep Disorders

Sleep disorders can have a domino effect on your daily activities and your life in general. Adjusting your habits to combat sleep disorders can make a big difference if you are struggling with this menopause symptom. Reducing alcohol intake and quitting smoking are other things you can do to improve sleep problems.

Click on the following link for more information about sleep disorders treatments.

Menopause and Sleep Disturbances

Menopause sleep disturbances include night sweats and cold night sweats and are often exacerbated by other menopausal symptoms.

What Is the Best Exercise for Insomnia?

Sleeping disorders during menopause may be effectively alleviated by doing certain types of exercises. Find out how aerobic exercise can promote sleep.

The Benefits of Walking For Restless Leg Syndrome

Restless leg syndrome is one of many sleep disorders a woman may develop during menopause. Find out how this condition is related to menopause here.

Sources:
  • Love, S. (2003). Menopause and Hormone Book. New York: Three Rivers Press.
  • National Heart, Lung, and Blood Institute. (2011). Your Guide to Health Sleep. Retrieved January 29, 2016, from http://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf
  • Office on Women's Health. (2012). Insomnia fact sheet. Retrieved January 28, 2016, from http://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html