10 Tips to Improve Women's Sleep

by Florence Cardinal Patient Expert

Nearly 70 percent of American women report that they get less than the recommended eight hours sleep a night. Some, especially those in the 40 to 60 age bracket, get as little as five hours. The Better Sleep Council and the National Sleep Foundation recommend these ten valuable sleep tips.

Have a schedule

Maintaining a regular bed and wake time schedule, including weekends, can promote better sleep.

Have a relaxing routine

Establishing a regular, relaxing bedtime routine, such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music can improve the quality of your sleep.

Create the right environment

Creating a sleep-conducive environment that is dark, quiet, comfortable and cool will imrpove overall sleep.

Get comfortable

Sleep on a comfortable mattress and pillows. It doesn't have to be the most expensive mattress or pillow, just find one that works for you.

Use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of the sleeping environment.

Don't eat before bed

Finish eating at least two to three hours before your regular bedtime.

Exercise regularly

It is best to complete your workout at least a few hours before bedtime.

Avoid nicotine

This means cigarettes and tobacco products. Used close to bedtime, it can lead to poor sleep.

Avoid caffeine

Everything from coffee, tea, soft drinks and chocolate have caffeine and should be avoided close to bedtime. It can keep you awake.

Avoid alcohol close to bedtime

It can lead to disrupted sleep later in the night.

Sleep position

Sleep apnea is worse for those who sleep on their backs. One way to facilitate sleeping on your side is to sew tennis balls or something similar into the back of your pajama top to make it difficult to lie on your back.

Florence Cardinal
Meet Our Writer
Florence Cardinal

Florence wrote for HealthCentral as patient expert for Sleep Disorders.