Good Lifestyle

Mood swings and hot flashes are only two of the municipalitiessigns you cross menopauseBut no one really speaks too much on the even less known as effects just as aggravating aside, like lack of sleep.

It turns out that more than 25 percent of women aged 40 and 59 are struggling to fall and stay asleep on four or more nights in the week, while 35 percent of women reported less than seven hours Roupillon hours per night, according to a recently published analysis by the National Center for Health Statistics.

The researchers came to these conclusions by studying the data of 2852 non-pregnant women 40-59-years who participated in the National Health Interview Survey 2015. "These results support previous research that indicate that sleep disorders is a major symptom. From the menopausal transition, "Natalie Dautovich, Assistant Professor of Orientation Psychology at Virginia Commonia Commonia and Fellow of the Environment at the National Sleep Foundation told CNN by email. "In fact, depending on the results, more than half of the women undergoing the transition do not meet the recommended sleep requirements of 7 to 9 hours per night. »

In addition stinking disturbed to increase stress, vasomotor symptoms such as night sweat and other biological and environmental factors, Dr. Alon Avidan, Professor and Vice President of the UCLA Department of Neurology at UCLA and Director of UCLA Sleep Center Disorders also highlights fluctuations as a focal culprit. "In this period, there is a decrease in estrogen and the secretion of progesterone by the ovaries, associated with several other physics, physiological and psychological changes that directly affects sleep," said Avidan. "Protects younger progesterone women sleep apnea and snoring, which is lost after menopause. The decreases in the progesterone rate can cause sleep disorders that progesterone has hypnotic effects and relieve stress. »

Now that we know what can be the cause of your mid-life sleep crisis, here are some proven and true ways to remedy it.

"Any food containing tryptophan, which includes nuts, chicken, fish, lentils and eggs, can help pave the way for a sleeper syndrome," Julia Fălămaş, Director of Programming and Operations at EPIC Hybrid Training , Explain. "If you are the guy who can not sleep on an empty stomach, a healthy source of fat like avocado or walnut butters can help calm hunger, while offering restorative properties," she adds. There is only one thing to monitor when you are snacking: "Make sure it is in moderation and slips into your daily caloric needs. »

preparation of tea is not only an infallible way forStimulate your metabolismIt is also a solid way to prepare you for bedtime. "There is something about the ritual to sit at a good cup of tea that tells your brain to slow down and relax", admits Fălămaş. "Some of the best teas for sleep are chamomile, peppermint, lavender and valerian, which has sedative properties. »Tea time, everyone?

Sip a protein jerk should not be limited solely to your match plan after training. "A protein powder containing micellar casein takes longer to decompose and makes a good pre-read protein option, that your body can use the protein all the time you are sleeping," says Fălămaş. Need some recipes worthy of straw? SNOOP in our23 Best Protein Shake Recipes For some inso.