Premenstrual insomnia may be caused by the fluctuation of sex hormone level in female menstrual cycle. The central nervous system controls the hypothalamus to secrete follicle stimulating hormone and luteinizing hormone, so that the follicles in the ovary gradually mature and secrete more and more estrogen. Estrogen reaches its peak before ovulation, and will temporarily decrease after ovulation.
After ovulation, the ruptured follicle forms corpus luteum. If the egg is not fertilized, it will degenerate, the secretion of estrogen will decrease rapidly, and the secretion of progesterone will also decrease gradually, resulting in endometrial degeneration and menstrual cramps. However, after menstrual cramps, estrogen and progesterone in women will be at a very low level. Because estrogen participates in autonomic nerve regulation, when estrogen decreases, women will have symptoms of autonomic nerve disorder such as insomnia. The rapid decline of progesterone is also the cause of premenstrual insomnia.
"Emotion" makes menstrual sleep dull.
Women are prone to inexplicable emotional tension during menstruation, which may be caused by hormones, but more often, if you use the wrong sanitary towel at night and use a sanitary towel with poor air permeability and poor leak-proof ability after leakage detection and release, you will be surrounded by anxiety all night. Choosing the wrong sanitary towel seems to put an invisible shackle on the body. Therefore, choosing a comfortable, breathable and leak-proof sanitary towel can make you sleep all night, put aside tension and embarrassment, forget discomfort and stop worrying about the crisis of "leakage". On the night of menstrual period, you can always keep a relaxed and happy mood and make your menstrual sleep stable.
In the final analysis, the most important thing for women to get rid of menstrual insomnia is to relieve tension. Therefore, women should relax properly before menstruation comes, and don't be too nervous to avoid or alleviate menstrual insomnia. We can make up for the hormonal imbalance through diet. Mental factors require us to choose a suitable sanitary towel, arrange a comfortable sleeping environment and adjust ourselves.
Choose sanitary napkins with strong permeability, good texture and strong leak-proof ability, so that women can sleep at night without worry, which greatly relieves the tension before going to bed. Leak-proof sanitary napkins can undoubtedly make menstrual sleep worry-free and make women easily get rid of menstrual insomnia.
2, a reasonable diet
Some women have a great appetite during menstruation, and overeating leads to indigestion, stomach discomfort and insomnia. So eat light, digestible and nutritious food and eat as little as possible.
3. Moderate exercise
After maintaining or increasing the amount of exercise in the previous week, you can improve your sleep and get psychological pleasure by maintaining the balance of chemical state in your brain. Of course, swimming and strenuous exercise should be avoided during menstruation.
4, optimistic and confident
Women themselves should correctly treat menstrual mood swings and insomnia symptoms. Maintaining a good mental state, being optimistic, confident and open-minded, and reasonably arranging life, work and study are conducive to getting rid of menstrual insomnia.
Step 5 avoid irritation
Coffee, tea, cigarettes, wine, etc. It will stimulate menstrual mood and aggravate breast pain, and then induce or aggravate insomnia. Therefore, it is necessary to control stimulating diets such as coffee, tea, chocolate, cigarettes and alcohol in order to have a good sleep.
6, calcium and magnesium intake
They can relieve tension, help sleep, and relieve menstrual insomnia to some extent. Foods with high calcium and magnesium content include milk and bananas. Women may wish to eat more before and after entering menstruation.