Thursday, 24 January 2013

Your Key to a Good Night's Sleep

Sound slumber results in increased energy and productivity, improved heart and immune system health, a better mood, even a longer life. And hey, you just feel so much better after a satisfying 8 hours of rest. But chances are, you're not getting it. Not surprisingly, women tend to get less sleep than men do overall. Even if you don't have children, levels of sleep-promoting estrogen sink regularly during menstruation and then permanently in menopause. And symptoms related to both--cramps, headaches, hot flashes, and night sweats--also disrupt slumber.

Try these 20 ideas to find the sleep formula that works best for you.


  1. Set a sleep schedule — and stick with it
  2. Keep a sleep diary
  3. Stop smoking
  4. Review your medications
  5. Exercise, but not within 4 hours of bedtime
  6. Cut caffeine after 2 p.m.
  7. Write down your woes
  8. Take time to wind down
  9. Sip milk, not a martini
  10. Snack on cheese and crackers
  11. Listen to a bedtime story
  12. Stay cool ...
  13. ...especially if you're menopausal
  14. Spray a sleep-inducing scent
  15. Turn on the white noise
  16. Eliminate sneaky light sources
  17. Consider kicking out furry bedmates
  18. Check your pillow position
  19. Breathe — deeply
  20. Stay put if you wake up

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