NOn find peace before sleeping, turning and turning, finding themselves soaked in sweat: these are common scenarios during the perimenopausalthe transition period preceding menopause. Menstruation become irregular and estrogen levels begin to decrease. The perimenopausa starts typically around at 40 and sleep problems are “probably the most distressing symptom,” he told the New York Times the doctor Karen Adamsdirector of Program in Menopause and Healthy Aging at Stanford Medicine. Fortunately, according to the doctor, these symptoms “they are absolutely curable».
Better sleep? Start here: regular times, no coffee or alcohol and more movement
Starting with the bases is fundamental: going to bed and waking up as far as possible always at the same timeavoid Caffeine and alcohol in the evening, sleeping in one fresh and dark room and do at least 150 minutes per week of moderate physical activity, plus two days of exercise of strength. These are the natural solutions proposed by the experts.
The body changes continuously
The short answer is: because we are biologically programmed to go through large hormonal transitions. From the menstrual cycle to pregnancy, from post-partum to menopause, Our body changes and adapts continuously. Perimpause is one of these transitions, and unfortunately, it arrives in a moment of life already full of pressure. During perimenopausa, Estrogen levels float and fall, disturbing the adjustment of body temperature and causing hot flashes and night sweats.
It is not just a matter of hormones
There is also anxiety. There is depression. And, as if that were not enough, in these same years we are often called to act as a pillars: mothers, daughters, workers, partners, caregivers. The mental load is enormous. Sleeping badly worsens everything and ends up in a vicious circle of malaise. In these cases, Dr. Adams told the New York Times, the therapy of dialogue or antidepressants is excellent to increase serotonin.
What therapies do they really help against insomnia?
According to the doctor Stephanie Faubion (Mayo Clinic)the hormone replacement therapy It is effective and safe for many women under 60 years of age. There are also non -hormonal drugslike the fezolinetantwho act on the brain to reduce the flashes. Dr. Suzanne Bertisch (Brigham and Women’s Hospital) recommends consulting a sleep doctor: the Cognitive-behavioral therapy for insomnia (CBT-I) It works well, and in some cases drugs such as it can be used Zolpidem (AMST)also useful against vampires. Ask for help, inquire, claim listening: they are small acts of strength and care towards ourselves. Sleeping well is not a luxury: it is a necessity. And also in perimenopause, It is possible.
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