A woman goes through many stages during her lifetime. These stages are a natural part of being a woman. Physical and emotional changes take place during the menstrual cycle, pregnancy, motherhood, and menopause. These changes can affect sleep, even cause insomnia. But there are ways you can improve your sleep.
Many women have physical or emotional symptoms before or during their period. These symptoms may include mood swings, cramping, and fatigue. They can affect how you feel and how you sleep. Eating a well-balanced diet low in fat, salt, and sugar may reduce your symptoms. Vitamin and mineral supplements may also help. Regular exercise can reduce stress and relieve some of your symptoms. You will have more energy during the day and be more tired at bedtime. Afternoon exercise is best. Nighttime exercise may affect your sleep.
Take a warm shower before bed.
Ask your partner to massage your shoulders, neck, or back.
Sleep with pillows under your stomach and back, and between your knees.
Take naps if you feel tired during the day.
Exercise and practice good posture. Sleep on a firm mattress.
To reduce frequent urination at night, drink most of your fluids earlier in the day.
Sleep with your upper body raised 6 inches. Don't lie down for two hours after you eat.
Walk, stretch, or massage restless legs.
Avoid or limit coffee, black tea, and cola. These may keep you awake at night.
Ask for help when you need it. Accept help when it's offered.
Many new mothers feel a little down for a few weeks. Share your feelings with your loved ones. Talk to your health care provider if your feelings get in the way of sleeping or eating.
Try to adjust your baby's sleep to fit a day-night cycle. At night, have lights dim and the setting quiet. During the day, keep your baby active longer. Then he or she will sleep better at night.
Take a daily walk with your baby. Fresh air and daylight will help you both sleep better.
When your baby sleeps, lie down for a nap or put your feet up and rest.
Menopause is when you stop having periods for good. Just before menopause, your body produces fewer female hormones. This can cause physical, mental, or emotional changes that may affect your sleep. Try these tips:
If you have hot flashes and night sweats, avoid caffeine and spicy foods at nighttime. Wear a cotton nightgown and put cotton sheets on your bed. Keep a window open or use a portable fan.
Mood swings can cause insomnia, memory loss, fatigue, or depression. If these affect your sleep, talk to your health care provider. Lift your spirits by exercising and doing things you enjoy.
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Date Last Modified: 2002-07-09T08:39:01-06:00
Dr. Marsha Bornt started seeing me when I was in my early twenties (20 years ago). After seeing many doctors, she was the 1st doctor to diagnose me with endometriosis. I went on to have many laparoscopies with her over the years. In my thirties I moved about 45-50 min away from Apple Hill, so I ended up seeing another doctor who performed another laparoscopy...
Staff was very friendly and professional. I had a few questions that the doctor was more than happy to answer for me. I got all that needed to be done in a very timely manner. I was very pleased with my visit. Trying to find a parking spot was very frustrating though. Arrive at least 15 minutes prior to your appointment.
I am always glad to meet with Dr. Bornt. She is very pleasant and makes sure she has answered all your questions or concerns. She is very thorough in her approach about your medical history . . .wants only the best for you as her patient.