10 Tips to Improve Women's Sleepby 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.
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.
It is best to complete your workout at least a few hours before bedtime.
This means cigarettes and tobacco products. Used close to bedtime, it can lead to poor sleep.
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 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.