One of the common complaints from women, especially those who are headed into menopause, is difficulty falling and staying asleep. If you have a problem with sleep, you may think there isn’t anything you can do about it but just suffer. However, there are a variety of things you can do to work toward improving your sleep.
Below are seven tips for getting a restful night’s sleep:
- Keep to a regular sleep schedule – Your release of hormones is tied to your wake and sleep patterns. As much as possible, stick to the same schedule, even on weekend. Your body will learn for itself when it’s time to wake up and when it’s time to sleep.
- Prepare your sleep environment – Keep it dark, quiet, and make sure there is good airflow in the room. Also, sleep on a good quality, supportive mattress.
- Do not use tobacco or alcohol from the late afternoon on – The nicotine in tobacco is a stimulant, and alcohol negatively affects your quality of sleep.
- Keep your bedroom your bedroom – Don’t turn it into an auxiliary television room, computer room, or workstation. Your bedroom is a place where you give your mind permission to rest, turn off, and go into “sleep” mode.
- If you have trouble sleeping, try warm milk or tea – Make this ore around four to six ounces or you’ll end up waking during the night to use the bathroom.
- Turn the clock around so you can’t see it – If you’re having trouble sleeping, fixating on the changing time isn’t exactly going to enhance your ability to relax and fall asleep.
- Take a hot bath or shower just prior to going to bed – Allowing your body to physically relax will assist your mind in triggering its internal shutoff switch.
Good sleep isn’t an option for women – if you get it, great, if not, oh well. Poor sleep has been found to have greater negative health consequences for women than for men. A recent article from Science News highlighted research done by Duke University on the effects of poor sleep on men and women. In the past, much of the sleep research was done on men and was assumed to hold true for women. Not so, according to Edward Suarez, an associate professor at Duke University and the lead author of the study. “The study suggests that poor sleep – measured by the total amount of sleep, the degree of awakening during the night and, most importantly, how long it takes to get to sleep – may have more serious health consequences for women than for men. We found that for women, poor sleep is strongly associated with high levels of psychological distress, and greater feelings of hostility, depression and anger.”
Your sleep is important to you physically and emotionally. It is a vital element of your overall well-being and health. Take the necessary steps to implement some of these changes in your daily and evening routines.
If you, or someone you love, struggles with sleep patterns as a result of depression, seek professional guidance. At The Center • A Place of HOPE, we can help uncover the root causes of any anxiety or depression you may be experiencing. Call 1-888-747-5592 to speak confidentially with a depression specialist today.