Raat ke paseene aur tooti hui neend, perimenopause (mahwari band hone ke aas paas ka waqt) ke sab se thaka dene wale hisson mein se hain. Aur sab se kam inhi ka ilaaj hota hai. Baar baar tootti neend baqi har alamat ko barha deti hai: mood, tawajjo, bardasht aur jism ka sambhalna, sab par asar parta hai jab aaram poora na ho.
Garmi sardi ka talluq
Hot flush (achanak garmi lagna, saara jism garam mehsoos karna) aur raat ke paseene darasal jism ke garmi sardi sambhalne wale nizaam ki garbar hain. Dimagh ka aik hissa, hypothalamus, jism ke thermostat ka kaam karta hai. Jab estrogen kam ho to yeh hissa temperature ki chhoti si tabdeeli par bhi zyada chaunk jata hai. Jo kamra aik saal pehle theek lagta tha, woh ab raat ke teen baje poore jism mein garmi ki lehar daura sakta hai.
Chhoti chhoti tabdeeliyan
Kamra thanda rakhein, 18 degree C (65 F) achha hadaf hai. Bistar par sooti ya linen ki halki halki tehein rakhein, taake poori tarah jaage baghair aik teh hata sakein. Sone se teen ghante pehle bhaari khane se bachein. Kuch auratein bistar ke paas thande paani ki botal aur sone ki aik faltu qameez rakhti hain, taake batti jalaye baghair sambhal jayen.
Agar raat ke paseene hafte mein kai baar aate hain to yeh doctor ko dikhane wali baat hai, aap ki koi kamzori nahin. NICE ki hidayat NG23 aur Pakistan Menopause Society ki 2026 ki hidayat, donon hot flush aur raat ke paseenon ke liye HRT (hormone ki dawa) ko pehle darje ka option likhti hain. Yeh aap par laagu hoti hai ya nahin, yeh doctor ka faisla hai, aur yeh sawal poochne ke laiq hai. NICE ki hidayat menopause ke saath aane wali neend ki kami (neend nahin aati) ke liye baat cheet ki therapy ka naam bhi leti hain, jo neend ke liye ho to CBT-I kehlati hai: baghair dawa ka aik raasta, jis ke liye aap doctor se refer karne ko keh sakti hain. Tooti neend ke saath saal ke saal daant bheench kar guzarna zaroori nahin.