Insomnia and other common disorders, such as excessive daytime or nighttime sleepiness, are common at any age as long as menstruation is present. During the days of menstruation, many women report difficulty falling asleep, numerous awakenings, tiredness upon awakening, and persistent drowsiness or fatigue during wakefulness. These symptoms may appear even one or two weeks before, forming part of the premenstrual syndrome, which adds bloating, cramps and abdominal pain, breast swelling, headaches, irritability and an irresistible desire to consume sweets.
- 6 hours before bedtime: Avoid all beverages with high caffeine content (colas, coffee, yerba mate, chocolate and tea). Likewise, sugary soft drinks or alcohol are not advisable.
- Hydration: before and during menstruation it is essential to drink plenty of fluids; at least two liters per day to compensate for fluid loss and mitigate swelling. We can resort to fruit, vegetable and vegetable juices, unsweetened herbal teas and, of course, water, which also helps to combat fluid retention.
- Balanced diet: no fatty, fried or spicy foods in the evening. Avoid sweets, which can cause intestinal disorders and acidity, delaying sleep and/or waking us up. On the contrary, foods rich in iron should be incorporated.
- Permanent exercise at any age: At least three or four times a week we should incorporate a routine to mobilize our muscles, activate circulation and promote sleep. It can be any exercise (walking, running, swimming, etc.) and we will practice it up to three hours before going to sleep, in order not to energize the organism.
- 2 hours before bedtime: this is the time to relax. Soft music, reading, meditating, drinking herbal tea or watching a movie are tools that help reduce the stress caused by the hormonal tide. If necessary, it is possible to take a mild hypnotic, always under medical prescription.