Электропроцедуры капитально помогают и быстро 1-2 недели. Что-то наподобие "Электросон" гинеколог обычно дает направление в физиокабинет. А здесь я не знаю существует ли физиокабинет.

Интересно , не знала о таких процедурах

Я сплю, как убитая после прогулок с собакой , а гуляем мы обычно много и несколько раз каждый день в любую погоду .

Ещё после плавания в бассейне , тоже, как только ложусь , даже почитать не могу толком, глаза уже слипаются .

_________________
Россия без каждого из нас обойтись может. Но никто из нас не может
обойтись без России.
Иван С. Тургенев



"Радость -есть особая мудрость"
Письма Е. И. Рерих 1929 - 1939. Том 2. письмо от 7. 5. 38.

Mne помогает обычное, массаж ног, водой с vibration and bubbles... Conair. хехе, купила случайно за $10 , почти выкинула.
Но после первого использования, опосля 3х лет, решила не выбрасывать, и не жалею
Этой хреновине лет 10+

_________________
"Иногда кажется, что выхода нет... а на самом деле нет ничего кроме выхода!" ( с ютуба);
Нет войне:((

Нарушение сна с 2 ам засыпанием/пробуждением - классическое проявление гормональных изменений в организме ака мено- и постменопауза.
Поможет (мне помог) Black Cohosh. Не сразу, но месяца через два заметила разницу до и после.
В плане физической нагрузки. Традиционно йога (растяжки), бассейн, сауна, водяные ванны для ног, массаж, ходьба до больше не могу.... Не набегами а именно системно подойти и выработать привычку.
Моя гинеколог напирает на силовые упражнения, но мне пока именно силовые лень.
Мёд, кстати, роскошное средство от бессонницы, который в сотах. Прямо с сотами и потреблять.
Ну и не паниковать конечно, всё пройдёт, пройдет и бессонница.

_________________
Хлопала, хлопаю и буду хлопать...

Можно еще в качестве эксперимента перебраться из спальни в гостиную, где телевизоп, на диване под любой фильм засыпается

Для меня ну просто акуительно Forensic file работают))))
Включаю какой то эпизод на ютубе и вуаля…..через 5 минут сплю аки младенец!!
Пробовала политику включать, мыльные оперы, музыку-не работаетЬ!
Прям магия какая то…..
Автор ищите свой триггер…..может вам Спокойной ночи малыши зайдёт))))

_________________
Иногда плохие вещи случаются с хорошими людьми тоже...

Нет, magnesium glycinate for sleep.

_________________
Есть желание – тысяча возможностей, нет желания – тысяча причин.

Да, это я ещё в 90-е заметила, когда они только начались, там у ведущего голос такой расслабляющий.. :))

Ещё можно всякие шоппинговые каналы включать типа QVC, от них тоже засыпается хорошо :))

_________________
Читать написанное транслитом - все равно, что читать написанное говном на стене: вроде все понятно, но все равно неприятно! :-)

А почему именно он, в чем разница?

_________________
И вам того же.

Именно он даёт relaxation, google в помощь.

_________________
Есть желание – тысяча возможностей, нет желания – тысяча причин.

Magnesium Citrate
With 250 mg of magnesium in each serving, this supplement is a great option for those looking to increase their intake of the mineral to support better sleep.

Я и цитрат и глицинат потребляла. Эффект одинаковый,не 100%, но немного расслабляет. Я покупаю бренд Pure

_________________
People who project negativity typically have low self-esteem. They feel badly about themselves, and their negativity is simply a reflection of those feelings.

Hendrie Weisinger

Зачем изобретать велосипед?
Есть линейка продукта Estroven.
По проблемам, кому вес, кому спать и пр.
Не знаю чего, но наверняка и в Волмарте и в других есть где добавки продают.
Купите с основным компонентом с добавками мелатонина того же.
У всех по-разному.
Тетки с лишним весом, на самом деле, лучше защищены от этого. Организм добывает недостающий экстроген при убывании в менопаузе в жирке том самом-все балансируется.
Когда нет излишков-вот тогда и бывает тряска.
Растительной добавкой подправить. Не на постоянку. По состоянию. Пока организм не перестроится, привыкнув к меньшим дозам эстрогена.

_________________
Там, где все горбаты, прекрасная фигура становится уродством.

How to capitalize on coffee to squeeze the most out of your day:
Hold off on that first cup until 11am,
consume exactly 30 minutes before exercise to power through a workout
and go cold turkey for a week every month
Former US President George W. Bush used to drink 10 cups a day, while Richard Branson said he had 20
But research now suggests people get the biggest benefit if they avoid drinking coffee until 9.30am
A week off a month has also been recommended, as the body can quickly build tolerance to caffeine
By LUKE ANDREWS HEALTH REPORTER FOR DAILYMAIL.COM
PUBLISHED: 11:00 EST, 20 November 2022 | UPDATED: 11:08 EST, 20 November 2022


Coffee is the backbone of the American workforce, powering more than 100million people every week.

Seven in ten Americans are hooked on the drug and many couldn't live without it. Yet, most of us rarely give thought to when we drink it, instead grasping for the drink as a pick-me-up when we feel tired.

But studies show there is a science to how and when we should take the stimulant.
Most have their first cup of Joe within minutes of waking up, or as soon as they get to their desk. But the best time to drink coffee for most is actually between 9.30am and 11am.

Studies show cortisol levels — the main stress hormone — are high when we wake up, and that having a coffee that early boosts these even more, leaving us at risk of unnecessary jitters.

Former US President George W. Bush used to drink about 10 cups to get through the day, while Virgin mogul Richard Branson once claimed he would drink twenty cups.

Many people know this is already far too much, but according to recent research involving 500,000 people three cups appear to be the sweet spot for reaping the best benefits.

Another study from 2015 showed consuming five cups was optimal for living a longer life, while one from March this year suggested two cups were best. Somewhere in between is likely best for reaping the rewards.

A wealth of studies show coffee boosts exercise, with effects being so strong that high doses of caffeine were previously banned at all sporting events including the Olympics. The drink is now under monitoring.

But drinking coffee daily leads to tolerance, with people now missing out on the benefits of coffee. To counteract this, some suggest going 'cold turkey' for a week a month.

_________________
Some things can never be unsaid, so don’t say them in the first place.
If it were not for British news sources, I would never know what was really going on here in the States.

Shown above is a graph from a 2009 paper on how cortisol levels change throughout the day. Cortisol is the body's stress and alert chemical, helping us wake up when it comes to high levels. Because the hormone's release is also triggered by caffeine, many experts suggest only drinking coffee when its levels are lower - such as between 9.30 and 11am

First cup from 9.30am

Many people reach for a coffee as soon as they climb out of bed or the moment they walk into the office.

But experts recommend holding off on that morning Joe until from 9.30am to 11am in order to reap the top energizing benefits and avoid the jitters.

Early in the morning levels of cortisol — the main stress hormone — are highest to trigger waking up, and then gradually drop throughout the day.

The caffeine in coffee triggers more of this hormone to be released, behind the drink making people feel more alert and not tired.

But drinking it when levels are already high can trigger stress and anxiety, and also does not halt a drop-off later on curbing coffee's energizing effects.

Studies dating back to 2009 show cortisol levels are highest in the morning and dropped throughout the day, with two major dips between 9.30am to 11am and 1pm to 5pm.

Amanda Maucere, a sports nutritionist in Florida, previously told health website Well and Good: 'Although there hasn't been much research done in humans on the interplay between coffee, cortisol, and the circadian rhythm, we know enough about each one separately to suggest that waiting a little bit before having that first cup of coffee in the morning is a good idea.'

She added: 'Although helpful for "waking up", elevated levels of cortisol are also found in times of stress to be harmful.

'So, if you combine an already elevated cortisol with an additional spike from coffee, you create an unnecessary stress response in the body.

'This response would be mitigated by waiting an hour or so before enjoying your morning cup of joe.'

Another paper from 2011 suggested that drinking coffee early in the morning can also change the body's hormone system.

Instead of releasing cortisol early, the body relies on a caffeine kick to trigger the release — leading to dependence.

Getting hooked on coffee can cause migraines and fatigue.

About 30 minutes before exercise

Mountains of studies show caffeine is a powerful work out supplement that can help you lift heavier weights and run further and faster.

But, what is the best time to consume coffee before hitting the gym?

A review of dozens of studies by the US-based International Society of Spots Nutrition found that athletes would reap the most benefits if they drunk coffee 30 minutes to an hour before starting exercise.

A multitude of smaller papers have also picked up a link between taking caffeine before exercise and improved performance.

A 2020 paper which tested consuming caffeine two hours, one hour and 30 minutes before beginning exercise. It found that the one-hour mark and 30 minutes led to the best performance.

Another from 2016 involving seven cyclists found those who drunk coffee before working out were able to keep going 12 per cent longer than those who did not.

In a third small-scale study, twelve participants doing five sets of bench presses in a row those who consumed caffeine were found to have significantly improved force and power output, a 2020 study found.

Caffeine boosts exercise by raising levels of adrenaline — the body's fight or flight hormone.

_________________
Some things can never be unsaid, so don’t say them in the first place.
If it were not for British news sources, I would never know what was really going on here in the States.

Three cups a day is best

People should drink about three cups of coffee a day to live longer and avoid strokes and heart attacks, major studies have suggested.

A 2022 paper involving 500,000 Britons about 56 years old found this many cups was linked to a 12 per cent lower risk of death, 17 per cent reduction in heart disease and 21 per cent lower stroke risk.

For comparison, people who drunk no coffee or more than three cups a day did not reap the same benefits the scientists said.

Several other studies have also suggested this link, including a 2021 paper presented at the European Society of Cardiology congress.

But a UK-Government backed paper from 2015 found drinking five cups of coffee a day helped people live longer. Another from March this year suggested only two cups of coffee a day were needed to cut the risk of heart disease and an early death.

There is no cast iron consensus on how much coffee to drink a day, but going above five cups can lead to insomnia, headaches, dizziness and anxiety.

At the other end of the scale drinking too little can deprive people of the touted health benefits.

Scientists say that coffee helps people live longer and avoid heart problems because of the antioxidants contained in the drink.

These reduce inflammation, boost the metabolism, block receptors that can trigger uneven heart rhythms and inhibit the absorption of fats.

Take a week off a month for best effects

Research has suggested that overtime the body builds up a tolerance of caffeine, leading some experts to suggest taking a break from the drink.

Some small-scale studies have found exercise improvements for cyclists wore off within two weeks after they drunk coffee continuously, according to a study from 2020, while a 2009 paper suggested improvements in alertness dropped off in just three days.

Former researcher at Los Angeles-based coffee information service Coffee Chemistry Joseph Rivera suggested previously it was worth cutting down consumption for about a week a month.

He said taking down intake by half for a few days, and then halving that again for a few more days.

'After about a week you should be pretty much back to where you were without drinking caffeine,' he told The Cut.

The jury is still out, however, on whether it is necessary to cut back on caffeine consumption to combat tolerance.

A meta-analysis of more than 60 studies found caffeine remained effective in athletes for endurance, power and strength even when it was taken regularly.

Another analysis involving dozens of studies found no link between drinking coffee every day and declining performance in athletes.

Overtime the body becomes more resistant to caffeine and its fatigue-easing effects. This may be because over time it leads to more receptors for adenosine — behind tiredness — in the brain, reducing the drug's ability to limit these and ease tiredness.
Avoid from six hours before bed

If you're flagging at work in the afternoon you might be tempted to opt for a tea, which contains about a quarter of the caffeine in coffee.

While this might power you through to the end of your shift, it can also make sleeping that night harder. The reason is too much caffeine disrupts sleep by blocking receptors for the hormone adenosine and melatonin.

_________________
Some things can never be unsaid, so don’t say them in the first place.
If it were not for British news sources, I would never know what was really going on here in the States.