Insomnia in Women is A Common Problem
Tips and Tricks to Help Wind Down at Night and Sleep Better
Oct 15, 2009
There are many causes for insomnia: busy lifestyles, depression, and hormone imbalance are just a few. Women are twice as likely to suffer from insomnia than men. Maybe it's because women are more susceptible to depression, or maybe women struggle more with hormonal deficiencies. Maybe it's because women tend to multi-task and take on many different roles at once. Many women work outside the home, raise a family and manage many extra-curricular activities. It's no wonder women have a hard time winding down at night.
Sleep deprivation caused by insomnia can lead to many other problems: blurry vision, dizziness, weight loss or gain, hallucinations, high blood pressure, irritability, nausea and memory loss. It can also cause depression. (Depression can cause a lack of sleep, but it can also arise from sleep deprivation). Stop insomnia before it causes more problems than just lack of sleep.
Easy Remedies to Combat Sleepless Nights
Maintain Routine: Set up a nightly routine and stick to it. Some quit eating after six at night, others take a warm bath before bed. Whatever works for you, find a comforting bedtime routine and stick to it faithfully. Going to bed at a certain time every night and waking up at the same time everyday will help alleviate insomnia.
Eat a Bedtime Snack: Certain foods and warm beverages might help induce sleep. Studies indicate that foods with large amounts of the amino acid L-tryptophan help us sleep better. These include warm or hot milk (but not cold milk), eggs, cottage cheese, chicken, turkey and cashews.
Daily Regular Exercise: Routine physical exercise, such as a brisk daily walk or aerobic activities, at least 30 minutes a day, three times a week can reduce the effects of insomnia and help a person fall asleep quicker. However, don't exercise right before bedtime as that tends to have the adverse effect of making people more alert.
Avoid Stress and Stimulants: Caffeine, nicotine, and alcohol should be avoided altogether if possible and especially at night. They can act as stimulants and can disrupt sleep patterns. Also avoid stress and conflict whenever possible. It's hard to wind down if events through the day cause lingering tension.
Make the Bedroom a Personal Sanctuary: The bedroom should be a personal retreat inviting rest and relaxation. Adjust the temperature of the room and the lightening to personal preferences. Turn the TV and cell phone off. Quiet music and light reading material might be relaxing and welcoming. If needed, turn on a box fan during sleep to block out other noises that may disturb sleep. It may also help to invest in a quality mattress and new pillows.
Sleep Remedies to Avoid
Sleep remedies like Melatonin supplements and over-the- counter sleeping pills should be used with caution. They may be more harmful than helpful. Seek a physician's advice before taking any kind of sleep aid. It is usually better to try some of the above natural remedies than to risk the possibility of getting addicted to sleep aids or suffering side effects as a result of taking sleep aids. Bouts with insomnia are usually short term and should be treated by making simple life-style changes instead of using medication. However, if insomnia persists for more than a few days and begins to hinder health and daily activities, consult a physician.
Insomnia Can Be Controlled
Women with insomnia are not cursed for life. It is usually a result of stress, depression, hormonal imbalance or all the above. It can be controlled and stopped in its tracks. Make lifestyle changes that remove any unnecessary stresses from daily routine. Make healthy food choices, incorporate daily physical activity, set up a regular bedtime and learn to let it all go. Sleep is good.
Resources
well.com
better-sleep-better-life.com
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