I was speaking with one of my friends this morning, and she was talking about how poorly she slept the night before. I thought it is interesting that she is mentioned this because in Washington this week they are discussing Sleep Health and Safety. I was not surprised to see women have twice the incidence of problems with sleep as men have! They are also significantly affected at times of hormonal changes such as menstrual cycles, pregnancy, and menopause. Caffeine and alcohol both decrease sleep quality, as well as many diseases. For women, lack of sleep quality may mean the hormone imbalances need to be more fully addressed. If it is recurrent, you may want to talk to your medical provider about it. In the meantime, here are a few things you can do: (from National Sleep Foundation, Tips for Sleeping Smart)
- Establish a regular bed and wake time
- Avoid nicotine altogether and avoid caffeine close to bedtime
- Avoid alcohol
- Exercise regularly (but complete the workout at least 3 hours before bedtime)
- Establish a consistent relaxing “wind-down” bedtime routine
- Create a sleep-conducive environment that is dark, quiet and comfortable
- Discuss the appropriate way to take any sleep aid with a healthcare professional
