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12 Tips to Help Women Sleep Better

8/12/2011

9 Comments

 
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Women have a tendency to put everything first.  With all the responsibilities one of the first things we tend to put off is sleep.  We try to squeeze just one more thing in before we go to bed.  The problem is that we do not get enough sleep and then have troubles getting everything done the next day.  With a little planning and a few small changes in habits sleep can be back as a time to renew and refresh both body and mind.  These 12 small changes will help;

  • Get a little sunlight in the morning.  Your brain reacts to the sunlight and tells you it is time to be awake.  This helps to set your internal clock so it will be easier to get to sleep at night
  • Reduce your exposure to light at least 20 minutes before sleep.  Your brain needs the cue that says it is night time and time to go to sleep.
  • Avoid the use of electronics before bed.  They give off a lot more light than you realize and will stimulate your brain saying it is not dark out and not time to go to bed
  • If you do choose to nap in the afternoon make it short.  A nap for an adult should be no more than 20 minutes.  This allows your brain to reboot and for you to feel refreshed without keeping you awake at night.
  • Get some exercise during the day.  This will allow your body to expend energy that will allow you to sleep better at night
  • Listen to your body.  Everyone needs to get a certain amount of sleep most women it is 7-8 hours a night.  Listen to your body and then plan your bedtime to make sure you get that much sleep.
  • Change your pillows on a regular basis.  Many people do not think about changing their pillow but if you think about it they are used every night and eventually they will not support you the way they once did.  You should change them every 6 months to 1 year depending on the style.
  • If you have hot flashes try putting a cool damp washcloth on the back of your neck.  It will help to end the hot flash and allow you to go to sleep.
  • If you have leg cramps during the night especially if you are pregnant you might want to try compression stockings to help reduce the ache.  It appears that the pressure helps to reduce the signals the nerves give out helping to reduce the problem.
  • Talk to your doctor if you have sleep issues.  There are many health issues that can disrupt your sleep and are under diagnosed in women like acid reflux, incontinence, sleep apnea and teeth grinding.  These can be treated but only if you talk to your doctor about them.
Sleep is such an important part of your day and can improve your memory, health and well being.  Do not think that it is unproductive time but giving yourself what your body requires.


9 Comments
Bessie Louise Burnsed
9/23/2011 10:02:52 am

I have restless leg syndrome and my legs are always moving. Will a sleep number improve my ability to get rest?

Reply
Jean Heleinna link
9/28/2011 09:12:19 pm

Sleep makes your body regenerate, regain your strength and refreshes your mind. After a busy day, we need to Sleep and Recharge. It's a Cycle and we could not perform better if we could not find time to relax and sleep.

Reply
Amy Korn-Reavis link
9/28/2011 09:41:51 pm

If you have restless leg syndrome and it has been properly diagnosed by your doctor. And he has tested to make sure you do not have low iron levels and low magnesium levels that there are several other things you can try. Although the sleep number bed is a good bed I do not believe it will help to correct that particular condition.

Some things you can try for your legs are support hose to help with the circulation. n Increase your exercise in the morning because sometimes that will help as well.

There are medications on the market to treat RLS and you should talk to your doctor about them as well.

Reply
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5/8/2012 08:18:14 pm

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6/19/2012 12:12:30 am

It's good to see this information in your post, I also support the fact that afternoon nap decides your night sleep. Most of the time I avoid to sleep in the mid of the day.

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7/26/2012 08:00:20 pm

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  • Home
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  • Tips for Making CPAP your Friend
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