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 a component 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 exercise and good daily multivitamin/mineral supplements.
•A healthy diet that is high in phytoestrogens such as fruits and vegetables may help if the cause of your sleep disturbance happens to be related to being perimenopausal. Apples, carrots, cherries, green beans, oats, peas, potatoes, soybeans and sprouts - just to mention a few!
•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. (How bright is your illuminated clock?)
•Develop a sleep routine: going 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 light, noise and temperature. How about your bed? Is it too firm or too soft?
•Avoid late night heavy meals. However, a light snack at bedtime may be helpful.
•Try relaxation – mediate, take a bath, listen to soft music, read a gentle book, get a massage.
•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 - continued below ...
