Ten Tips for a Great Night’s Rest
(ARA) – According to the National Sleep Foundation, more than 70 million Americans report they have trouble getting to sleep and staying asleep every night. Have we become a nation of the eternally drowsy?
hectic schedules and a variety of life commitments,
women are living more versatile lives. But this new
dynamic might be one of the reasons that 67 percent of
them claim they experience a sleep problem three or more
times a week.
“Researchers have determined that insufficient sleep can
cause serious medical problems – high blood pressure,
diabetes, obesity and depression, to begin with,” says
Ellen Michaud, author of “Sleep to Be Sexy, Smart and
Slim.” “While it is often easier to look to various
medications for sleep assistance, it is in the examining
and making of changes to your sleep habits where you can
really make the difference.”
Michaud’s book is a collection of easy-to-implement,
doctor-tested tips, tricks and strategies for women to
achieve better sleep throughout their lifetime. Here are
some ideas to help you start sleeping better and living
1. Don’t check your e-mail before bed.
Researchers at Stanford University have found that the
light from your monitor right before bed is enough to
reset your whole wake/sleep cycle -- and postpone the
onset of sleepiness by 3 hours.
2. Ditch the lights.
Hall nightlights and clock radios with lighted displays
can be misinterpreted by your brain as a signal you
should wake up. Darkness inhibits the brain’s biological
clock and encourages you to sleep sounder, for longer
periods of time.
3. Skip the murder thrillers.
Stephen King novels and other thriller-type books are
not good to read before bed. No one sleeps when their
mind is wondering at every creek and noise in the house.
4. Forget the late-night news.
Since most 10 and 11 p.m. newscasts tend to feature
negative, often shocking content, it will do more to
agitate you than help you to relax. After 30 or 60
minutes of watching people get hurt, it’s unlikely you
are going to drift into a peaceful sleep
5. Keep a “worry” book close.
“Put a ‘worry book’ beside your bed,” suggests UCLA’s
Dr. Yan-Go. When you wake and start worrying, jot down
everything you’re thinking and any strategies you’ve
thought of that will solve the problems. Then put the
book back and rest easy knowing you will deal with those
items in the morning.
6. Wear socks to bed.
“There’s no solid explanation for it, but studies have
found that wearing socks to bed helps you sleep,”
comments Michaud. “It may be that warming your feet and
legs allows your internal body temperature to drop.”
7. Drink water.
Water is a great thing to drink for overall health. Be
sure to avoid coffee, hot chocolate or tea within 6 to
10 hours of bed. Caffeine blocks the effects of
adenosine, a chemical produced by your brain that makes
8. Take milk and (low-fat) cookies to bed.
The tryptophan in milk will help you feel sleepy, but
you need some carbs to get it where you want it to go in
your brain, says Mary Susan Esther, MD, and president of
the American Academy of Sleep Medicine.
9. Create a sleep schedule.
Keeping a consistent sleep schedule every day of the
week helps to train the brain and body to relax during
those designated times. Talk with your family or mate
about your sleep needs and how you can work as a team to
make sure everyone is getting the sleep they need.
10. Use aromatherapy.
“Try taking a warm bath before bed and using aromas that
calm the senses, such as lavender and vanilla,” suggests
Michaud. “Before you go to bed, a quick spritz of
soothing lavender water on your pillows will help calm
your exhausted mind.”
“Sleep to Be Sexy, Smart and Slim” has more than 400
sure-fire strategies for banishing insomnia, including
specific tips regarding allergies, biological changes,
family stressors, depression and more.
Connected : Solutions By Email
our free monthly newsletter packed with motivational
thoughts, articles, tips, products and resources to help
you make your family's life healthier and fun. We help
you handle today's tough issues like healthier lifestyles,
child development, education, self-appreciation and
Receive Monthly Newsletter
2002-03 Real Life Solutions & Aurelia Williams. All Rights Reserved...
Us | Contact Us |
| Opportunity |
| Links |
Policy || Web
Design by Lindsey Web
Design || Contact Us