How to improve your sleep now!
Improve your Sleep Now!
by Barbara Phillips
Sleep disturbance or insomnia is not uncommon in women starting at midlife. While this may be due to a physical concern, usually it's not. Let's discuss some things you can do NOW to improve your sleep.
Good sleep is components of good health Things that you do for good health are essential and will directly impact your quality of sleep. This means eating a healthy diet, regular
Avoid stimulating agents such as nicotine and caffeine that includes coffee, tea, soft drinks, and chocolate. Even one cup of coffee in the morning can affect sleep quality hours later. We, as women, tend to metabolize caffeine much slower than men. If you smoke or chew tobacco…quit. Short of that, avoid smoking/chewing within a few hours of going to bed.
Sleep in a dark room or use a sleep mask.
Develop a sleep routine Go to bed at the same time; rituals such as having a cup of relaxing tea and then washing up, and the like.
Avoid taking naps.
Is your sleeping space comfortable? Look at
Avoid late night heavy
Avoid the news and other violent or emotional stimulation before bed! It's hardly relaxing!
Avoid alcohol late in the day it can cause waking in the night and impairs sleep quality.
Limit your bed activities to sleep and sex.
If you cannot sleep get up and do something until you can sleep.
If worries are keeping you awake try journaling – it may provide a way for you to “release” the worry onto paper and thus relax and sleep. Use a NiteNote to record bedtime thoughts.
There are natural supplements that can be tried. If you are a milk drinker, consider having a glass of warm milk. Milk when it is warm releases tryptophan, the same substance that was in that Thanksgiving turkey that had you napping. On the other hand, I recently read that warm milk also has substances that can keep you awake. Let your own body tell you what it likes about milk.
Other suggestions include valerian root, melatonin, passion flower
If none of these suggestions work, I would recommend the following. First of all, see your health care provider
For over 26 years, Barbara C. Phillips, MN, NP has been involved in health care. Now, as the founder of OlderWiserWomen, LLC, that experience and passion is focused on Women who want to experience the freedom, magic and wisdom of successful aging.