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Women Need Their Beauty Sleep

In general, sleep problems affect women more than men. Millions of women sleep deprived and they need their beauty sleep. More women have insomnia several times a week than men, and women are more likely to have daytime symptoms. Part of the explanation for their sleep deficit is that many women try to disrupt active, work, and social life at the expense of sleep. Women sleep at night and get up early, get up at night to tend to children, wake up to hot flashes and women seem to worry more than men. This is either by choice or by necessity. In addition to these external forces, another important obstacle to a good night's sleep is the change in hormone levels. Whether PMS, pregnancy, or menopause, these fluctuating hormones can put a strain on your sleep. Deep sleep should consist of 15 to 20 percent of sleep in adulthood. Body tissues, worn during normal wear and tear, require deep sleep to repair themselves. It's recovery sleep, or beauty sleep, if you prefer, and women don't want to be lacking. Among other things, they need to rebuild their lining and their bone marrow to replace the lost blood cells. However, they get 5 percent less sleep a month than men, which means their bodies have to do more work with less sleep.

Given the fluctuations in mood, behavior, and sleep experience that come from the menstrual roller coaster, it's only logical that this decline in the hormone cycle will make some changes. In fact, lower estrogen levels affect the hypothalamus, which plays a role in controlling your sleep cycle. Sleep disorders associated with menopause can be reduced by following the general hygiene rules, with special attention to controlling your bedroom temperature, adjusting the light, and using comfortable bed linen. Almost all the authorities in the field recommend and emphasize normal sleeping habits. Repetition will help you to get some sleep habits that will eventually become voluntary and easy. Eliminating caffeine, sugar, and alcohol from your diet should also be considered.

Deep abdominal breathing techniques have proven to be an important aid to sleep problems. Putting behind you, place your hands on your stomach, immediately below the center, with your finger touching the middle finger. Breathe through your nose, inhale slowly, and push your stomach as if it were a balloon growing. Your fingers need to be separate. As your stomach expands, your diaphragm moves downward, allowing fresh air to enter the bottom of your lungs. More air should now be inserted, filling the middle of your lungs. Slightly shrink your stomach, lift your shoulders and collarbone. This will fill your upper lungs. Hold your breath for a few seconds without straining. Then slowly exhale through your nose, drawing in your stomach. Your rib cage will return to its normal position and your lungs will be empty. The first few sessions may cause minor dizziness, but that's normal.

Finally, we must remember that sleep should be the most natural event; Failure to sleep or sleep continues to represent a breakdown of the basic relationship between the individual and the rhythm of natural life. We must try to heal our rest from nature and live in harmony so that we can all sleep better.



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