Can't sleep because of golden age? Try this method before using drugs.

First of all, please ask for information about sleeping first. I can say that for life I have very few opportunities to sleep like this, but I would like to encourage everyone who has the opportunity to follow.

What should a good sleep be?

✅ 1. Proper duration

Adults should sleep about 7-9 hours / night.

Not less than 6 hours and not more than 10 hours

If sleeping too little = disease risk

If sleeping too much = sleepy, tired, awake and not refreshed.

✅ 2. Sleep on time.

Should sleep by 10: 00 to 11: 00 p.m.

Go to bed and wake up on time every day.

Biological clocks work best when disciplined.

✅ 3. Sleep at least 1-2 hours deep.

Must enter the "deep sleep period" to restore various systems.

Measured by a smartwatch or using observation of symptoms such as

Wake up fresh. No headaches. No frustration.

✅ 4. No frequent waking up in the middle of the night.

You should not wake up more than 1-2 times and sleep easily.

🌟 Benefits of good sleep

💆‍♀️ Skin Health Night Recovery Skin Cells Make Skin Clear, Fresh, Reduce Blemish

🧠 Brain Helps Processing Memory Reduces Alzheimer's Risk

💖 heart, lower blood pressure, control heart rhythm.

⚖️ Weight Hunger hormone balance inhibits fussy eating.

🧘‍♀️, mood, stress reduction, depression, easy irritability.

🦴 Hormones and bones. Stimulates the secretion of grothormones. Rejuvenates bones and muscles.

🛏️ Why are you running out of hormones and sleeping hard?

In age 40 +, especially after menopause, or surgery for the uterus, ovaries.

Estrogen and Progesterone levels are reduced.

These two hormones play an important role with sleep; e.g...

🧠 helps the brain relax.

💓. Body temperature control.

🌙. Make your sleep deeper.

When hormone levels drop, symptoms occur...

❌. Can't sleep.

❌ Hot night flashes.

❌ Get up in the middle of the night often.

❌, palpitating, frustrated.

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🌿 Natural method before medication.

1. Practice breathing slowly before bed

Practice observing the breath in and out. Breathe slowly and relax 4-5 times before bed.

2. Do not drink caffeine after two o'clock.

Including green tea, Thai tea, some chocolate.

3. Warm bath or soaking your feet before bed

Helps relax nerves and muscles.

4. Turn on the dim light. Turn off the mobile screen 30 minutes before bed.

Blue light interferes with the secretion of melatonin, a sleep hormone.

5. Try natural herbs

Chamomile (Chamomile)

Valerian (Valerian)

Lavender (Lavender)

🌸 either tea or essential oil.

"I went through a period of insomnia, hot flashes, waking up like a dream all night.

What really helps is listening to your body.

Adjust behavior gradually. Now try not to get on duty late to get a normal rest.

And give time to calm recovery. "

Before using sleeping pills, try to get your body to adjust your rhythm.

Because sometimes...What we lack is not just hormones.

But the "calm space" really gives the heart and body a rest. 🌙💛# Sleep health # Golden age # Lemon 8 Howtoo # Girl aged 40 # Take care of yourself