How to Combat Insomnia During Menopause 如何在更年期間預防失眠

by SEO Discovery

The decrease in estrogen and progesterone during menopause, together with hot flashes and night sweats can often disrupt sleep.

更年期期間雌激素和黃體酮的減少，加上潮熱和盜汗經常會干擾睡眠。

 

Here's what you can do to combat insomnia during menopause:

以下是如何在更年期間預防失眠的方法：

  •  Avoid drinking caffeinated drinks such as tea, coffee and soft drinks after 11am.
          上午11點後避免喝含咖啡因的飲料，例如茶、咖啡和汽水。
  • Keep your sleeping area ventilated and cool. 
          保持睡眠的地方通風涼爽。
  • Exercise regularly but not 4 hours before bedtime.
          定期做運動，但不要在睡前4小時運動。
  • Put down your digital devices 2 hours before sleep. Blue light from screens can affect sleep quality.
          睡覺2小時前放下您的電子器材。 屏幕發出的藍光會影響睡眠質量。
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