Many people are interested in improving sleep. Dr. Shabnam Das Kar shared her experience with chronic insomnia and the effectiveness of Cognitive Behavioral Therapy for Insomnia (CBT-i). She introduces the simple 4-7-8 breathing technique for relaxation but found CBT-i, particularly stimulus control, more beneficial for sleep improvement.
Menopause often disrupts sleep due to declining hormones and vasomotor symptoms like hot flashes. Mood changes and shifts in circadian rhythm worsen sleep issues. Although providers may offer sleep aids, addressing underlying causes like hormonal balance through HRT and lifestyle changes is crucial for sustainable rest. A holistic approach supports overall well-being.
The current heat wave in the United States further exacerbates hot flashes in menopausal women, a symptom lasting 7-10 years for many. Estrogen fluctuations and other risk factors are to blame. Treatment options range from lifestyle changes and dietary supplements to therapy and medications such as HRT.
Having a productive morning routine greatly enhances mental health and well-being by reducing stress and improving mood. Key elements include aligning sleep with natural rhythms, preparing the night before, staying hydrated, and incorporating movement. Consistency and prioritizing energizing activities can lead to a successful day, setting a positive tone for productivity.