What should women do if they have insomnia during menstruation? 7 tips to relieve menstrual insomnia

　　female Insomnia may occur at the beginning of menstruation. The reason for this physiological phenomenon is the decrease in estrogen in women's body at the beginning of menstruation. Women will experience discomfort when they are in their menstrual period. If combined with insomnia, it will make them even more tired, which will greatly affect their work efficiency and health. healthy . So what should women do if they suffer from insomnia during menstruation? Next, I will introduce to you tips for treating menstrual insomnia, as well as recipes suitable for menstrual insomnia, for your reference.

　　What should women do if they have insomnia during menstruation? 7 tips to relieve menstrual insomnia

　　1. Choose the right sanitary napkin

　　A sanitary napkin with strong breathability, good texture and strong leak-proof ability can make your sleep during menstruation worry-free.

　　2. Manage emotions well

　　Maintaining a good mental state, being optimistic, confident, open-minded, and reasonably arranging life, work, and study will help get rid of insomnia during menstruation.

　　3. Supplement B vitamins

　　Insomnia occurs when the B vitamins in the human body are insufficient, especially vitamin B6. Eating more grains can also help supply B vitamins, as well as some fruits and vegetables.

　　4. Avoid stimulation

　　coffee , tea, cigarettes, alcohol, etc. can stimulate emotions during menstruation and aggravate breast pain, thereby inducing or aggravating insomnia. Therefore, you should limit stimulating foods such as coffee, tea, chocolate, cigarettes, and alcohol to get a good sleep.

　　5. Moderate exercise

　　Maintaining or increasing exercise in the week before menstruation can improve sleep by maintaining the chemical balance in the brain, and can also provide psychological pleasure. But be aware that swimming and strenuous exercise should be avoided during menstruation.

　　6. Eat properly

　　The metabolic capacity during menstruation is slightly stronger than usual, but this does not mean that you can overeat. As the saying goes, an upset stomach means restless sleep. Overeating can easily lead to indigestion and stomach discomfort, which can lead to insomnia. During menstruation, try to choose light, easy-to-digest, and nutritious foods. If you really want to eat, you can eat small amounts more frequently.

　　7. Foods rich in calcium and magnesium

　　Foods containing calcium and magnesium can relieve nervousness and facilitate sleep, and can alleviate insomnia during menstruation to a certain extent. Among them, foods with high calcium and magnesium content include milk, bananas, etc. Women may wish to eat more before and after their menstruation.

　　Dietary management for women with insomnia during menstruation—recommended four recipes to help you sleep during menstruation

　　1. Lotus seed porridge

　　Ingredients: 25 grams of lotus seeds, 100 grams of rice, appropriate amount of rock sugar.

　　Method: Wash the lotus seeds and rice separately and soak them for 1 hour. Put the pot on the fire, add an appropriate amount of water and bring to a boil. Add the lotus seeds and rice and bring to a boil over high heat. Turn to low heat and continue to cook. Add rock sugar and cook until the porridge becomes thick.

　　2. Milk porridge

　　Ingredients: 250 grams of milk, 50 grams of rice, appropriate amount of sugar.

　　Method: Wash the rice first, put it into a casserole, add an appropriate amount of water, and cook it into porridge, then add milk and sugar, mix well, and cook for a while.

　　3. Milky oatmeal porridge

　　Ingredients: 100 grams of rice, 250 grams of milk, 30 grams of oatmeal, appropriate amounts of sugar and stock.

　　Method: Wash the rice and soak it in water for 30 minutes. Put the pot on the fire, add the stock and bring to a boil, add the rice and bring to a boil, then turn to low heat and simmer until it becomes porridge. Add milk to the porridge, bring to a boil over medium heat, add oatmeal and sugar and cook for 5 minutes.

　　4. Shrimp and loofah soup

　　Ingredients: 60 grams of shrimp, 200 grams of loofah, appropriate amounts of minced garlic, salt, cooking wine, starch, pepper, and vegetable oil.

　　Method: Wash the shrimps, remove the shrimp threads, put them in a bowl, marinate them with cooking wine and starch, peel the loofah, wash them, and cut them into hob pieces. Put the pot on the fire, heat the vegetable oil, sauté the minced garlic, add the loofah and stir-fry until it changes color, pour in an appropriate amount of water and bring to a boil, add the shrimp, wait until the shrimp turns red, add salt and pepper to taste, and thicken with water starch.