How to Solve 9 Sleep Problems
The Hormone SuffererHer challenge: Patty Magovern, 53, a married human-resources director from Wall, New Jersey, never had trouble sleeping―that is, until menopause hit last year. “My whole life, I would fall asleep as soon as my head hit the pillow and sleep through the night,” she says, “but those days are long gone.” Now, no matter what time she goes to bed, she has difficulty falling asleep and, like clockwork, awakens at 1 a.m. For the rest of the night, she tosses and turns before finally getting up at 6:30 a.m. Taking over-the-counter or prescription medications helps but leaves her feeling logy in the morning rather than refreshed. She doesn’t want to take hormone-replacement therapy to treat her menopause symptoms, including the hot flashes that sometimes disrupt her sleep, because she worries about the risks.
Expert advice: There is some evidence that hormonal changes can have an effect on sleep. If hot flashes are a big issue, sleep-medicine specialist David Neubauer, points to recent studies that have shown that sleeping in a cooler-than-normal room can help prevent them. More advice:
- Use caution regarding over-the-counter sleep medications, since they contain some type of antihistamine, which can stay in the body for a long time. “It takes about 18 hours for
your body to clear out 50 percent of the active drug. For most of your waking hours, it will still be in your system, making
you drowsy,” says psychologist Rubin Naiman.
- Patty might also benefit from taking 0.3 milligram of an over-the-counter melatonin supplement about 20 minutes before bedtime since the production of melatonin (a naturally produced hormone that helps regulate circadian
rhythms) drops off as we age.
- Go for a checkup. “Around the time a woman reaches menopause, other risk factors may emerge, such as sleep apnea,” Neubauer says. Patty should consider that new medications she may be on could also be disrupting her sleep.
Next: The Worrier
“I spend a lot of time in my work-out attire, even on non-working out days. My yoga pants are almost never put away because they are either being washed or being worn. This should be a major indicator...”
If your dark circles aren’t quite this adorable, you don’t have to grin and bear it. Try these (en)lightening strategies to minimize them.
I have a major thing for blue mason jars. I use them for everything – drinking g...
from The Nest Blog - Home Décor, Cooking, Money, Health & Sex News & Advice » house & home
B vitamins have long been known to play a key role in metabolism and energy ext...
It seems fitting that Drew Barrymore, the girl next door who's also Hollywo...
from POPSUGAR Home
Ottolenghi is a lucky man. Read more: Tastemakers , Ottolenghi ...
from Tastepartner on The Huffington Post
Like breakfast in bed or a first class-ticket, a clean house is the ultimate lux...
from Home on Huffingtonpost
Most woodworking projects can be streamlined down to simply making a box. That'...