One of the most common causes of sleep trouble for women is polycystic ovary syndrome, a disorder characterized by irregular menstrual cycles. This condition is characterized by higher testosterone levels than progesterone. It can also cause sleep problems, as the irregular levels of these hormones can make breathing difficult during sleep. It is also common for women with PCOS to develop sleep apnea, a disorder in which a person stops breathing for brief periods while sleeping. As part of a proactive approach to managing this disorder, women with PCOS should make daily exercise a priority, and avoid caffeine and nicotine.
When it comes to managing stress, it’s essential to avoid strategies that will cause your body to react negatively. Although stress can help you focus, it can also damage your body’s ability to function properly and delay sleep. Chronic stress also impairs your immune system and worsens the symptoms of mental illness. For example, prolonged stress can increase hallucinations and lead to episodes of mania or depression. To avoid the negative effects of stress, try practicing healthy coping strategies such as meditation and problem-solving.
Women suffering from insomnia during their periods can do a variety of things to get better sleep. Regular exercise helps to maintain a healthy body weight, which can reduce the symptoms of PMS. Eating a large dinner at night will make it harder to get to sleep, so try to reduce your intake of carbs, sweets, and fats during the day. Brisk walking or even higher-intensity exercises can also help.
Practicing meditation can help you get a better night’s sleep. While this may seem like a simple practice, it can be helpful to deal with situations that cause anxiety or intrusive thoughts that disrupt your sleep. Using mindfulness meditation to combat anxiety can be helpful. Cognitive behavioral therapy is another way to combat anxiety. Some meditation techniques may help you fall asleep faster while others may increase your arousal during the night.
If you have sleep troubles before your period, you may want to try yoga to get more restful sleep. Many types of yoga promote mindfulness, a practice that has been found to reduce stress and improve sleep. Yoga is also known to help increase melatonin levels and reduce nighttime sleep disturbances in adults. This practice also focuses on breathing awareness and regulation. Deep breathing is a common technique used in yoga and helps relax the body and mind.
There are many ways to combat sleep trouble before your period, including deep breathing. Deep breathing improves circulation and blood oxygen levels in the body, which are crucial for mental and physical performance. This method involves placing two hands on your abdomen and one hand on your chest, pressing your belly against the hand on your chest, and inhaling slowly and deeply. It is important to remember to keep your lips closed and mouth closed while breathing deeply. Try to breathe for three full seconds before going to bed.
Avoiding over-the-counter sleep aids
If you are having trouble falling asleep, you might consider taking an over-the-counter sleep aid. Over-the-counter sleep aids are commonly marketed as non-habit-forming and safe. However, they can be harmful if taken on a daily basis. While many of these sleep aids are perfectly safe when used as directed, there are some risks associated with taking them.