I found sleep strategies
Wednesday, June 02, 2004
1 Maintain a regular bed and wake time schedule including weekends.
2 Establish 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.
3 Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4 Sleep on a comfortable mattress and pillows.
5 Use your bedroom only for sleep and sex. It is best to take work materials,computers and televisions out of the sleeping environment.
6 Finish eating at least 2-3 hours before your regular bedtime.
7 Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
8 Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
9 Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
10 Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.
Women's Unique Sleep Experiences
SLEEP IS A BASIC human need, as important for good health as diet and exercise. When we sleep, our bodies rest but our brains are active. Sleep lays the groundwork for a productive day ahead. Although most people need eight hours of sleep each night, the National Sleep Foundation (NSF) 1998 Women and Sleep Poll found that the average woman aged 30-60 sleeps only six hours and forty-one minutes during the workweek. Research has shown that a lack of enough restful sleep results in daytime sleepiness, increased accidents, problems concentrating, poor performance on the job and in school, and possibly, increased sickness and weight gain.
Getting the right amount of sleep is vital, but just as important is the quality of your sleep. Conditions unique to women, like the menstrual cycle, pregnancy and menopause, can affect how well a woman sleeps. This is because the changing levels of hormones that a woman experiences throughout the month, like estrogen and progesterone, have an impact on sleep. Understanding the effects of these hormones, environmental factors and lifestyle habits can help women enjoy a good night's sleep.
from www.sleepfoundation.org
scribbled Gatekeepers4@ 8:22 AM
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