Sleep disorders in women – Tips & Solutions
Sleep disorders in women can cause lack of energy, fatigue, exhaustion, difficulties with concentration and/or memory, morning headaches. Lack of restful sleep can keep women in stress with all consequences even provoking some diseases. Not enough sleep for a long time can cause health problems such as diabetes and high blood pressure worse.
It is well known that adults need at least 7-9 hours of sleep for maintaining normal health indicators and carry daily normal activities (different for each person). Teenagers need longer sleep – about 10-11 hours per day – for insuring normal grow, development and for “covering” teenagers increased activities. If you wish to be healthy and avoid sleep disorders, better follow so called “sleep hygiene”.
Sleep disorders in women – Sleep hygiene
What is “sleep hygiene”? – Generally speaking, it is healthy lifestyle which can insure healthy sleep and avoid sleep disorders in women. Sleep hygiene include healthy habits during whole day (24 hours!) – during work and during relaxation. Healthy daily habits include the following:
- Morning wake up time should be the same every day regardless of the time you went to bed and regardless of weekday.
- Keep your bed for personal relaxation – only for sleep or sexual activities.
- Keep fit – exercise regularly but never 2-3 hours before your normal bedtime.
- Avoid long working hours and extra-work; avoid very difficult job (mentally and physically) which is stressful for your body.
- Prevent and avoid stressful situations as much as possible.
- Keep your bedroom as quite as possible (far from street traffic, from TV noise, from noisy places).
- Light in your bedroom should be calm and your bedroom should be dark during sleeping hours. Avoid bright light design in the bedroom.
- Bedroom should not be hot – try to keep cool temperature during whole night.
- Generally speaking, the nighttime environment should be absolutely comfortable with cool temperature, full quietness and absence of light.
- Avoid long afternoon naps (especially after main meal), but short (1-1.5 hours) nap before 3 p.m. could be helpful in some cases.
- Daily food should be scheduled, balanced, healthy and pleasant.
- Sleep in comfortable loose (not synthetic!) night cloths or naked.
- Keep your normal ideal weight and avoid overweight and/or obesity.
Sleep disorders in women – Things you should not do before and/or during sleep
- Don’t drink anything with caffeine 3-6 hours before going to sleep (including coffee, strong tea, coca-cola).
- Don’t drink alcohol 4-6 hours before bedtime (including beer, wine, cocktails and liquor).
- Don’t exercise 2-3 hours before going to sleep (including light cardio, dancing, aerobics and all fitness exercises).
- Don’t eat large and spicy meals 3-4 hours before normal bedtime and don’t eat anything 2-3 hours before night sleep.
- Don’t eat in bed – NEVER!
- Don’t do anything exiting and/or stressful 3-4 hours before going to sleep.
- Don’t take your nap later than 3 p.m. and don’t take long day nap (not more than 1.5-2 hours).
- Don’t watch TV in bed and better don’t keep TV in bedroom.
- Don’t use bedtime for thinking about your life problems – NO negative thinking! – all problems should be solved during day time.
- Don’t sleep in other rooms but your bedroom.
Sleep disorders in women – Solutions
- If you notice sleeping problems (cannot sleep without any reasons) during 20-30 minutes, better get up and do something quiet relaxing (meditation, reading, quiet music). If you cannot sleep at ordinary sleeping time, better go to sleep when sleepy.
- Drink so called “sleeping tea” 30-60 minutes before your normal bedtime.
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- Wind down in the 30-40 minutes before going to bed (meditation, reading, quiet music).
- Avoid drinking big volumes of fluids at evening time (water, tea, soft drinks).
- Discover meditation and other relaxation techniques.
- Try NightWave Sleep Assistant.
NightWave Sleep Assistant
– For falling asleep naturally; quiets the mind and body by guiding you through a pre-sleep relaxation routine that will change your attitude about falling asleep
– For people who experience common insomnia due to stress, an overactive mind, feelings of agitation, pain, shift work or jet lag; even helps children stay in bed and fall asleep by giving them a simple routine to fall asleep
– Silent, completely natural, non-invasive, and requires no headphones, wires or masks; soft light is dim and soothing – not associated with bright light therapy
– Safe and effective for all ages; original version of nightwave does not come with a carrying case
- Losing weight is a great way to begin the transition to better sleep in obese and overweight women.
- Change your sleeping position from back to side or opposite – if the breathing is your sleep problem, these different positions may change the location of your windpipe and therefore your sleep pattern.
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