Insomnia Be Gone: Sleeping Well Tips
For many women, it's tough to get a good night's sleep. Studies show
that women may be 20 percent to 50 percent more likely to have insomnia
One culprit behind women's sleep difficulties and insomnia can
be fluctuating hormone levels. Hormone fluctuations that cause insomnia
occur for many reasons, including monthly menstrual cycles, use of
birth control pills, pregnancy, and perimenopause.
If you find yourself tossing and turning at night, simple
changes in your daily and nightly habits may result in better sleep and
decreasing insomnia. Mayo Clinic Women's HealthSource offers these
suggestions to eliminate or at least diminish insomnia:
1) Caffeine: Limit it if you suffer from insomnia. In addition
to the usual sources - coffee, tea and soda -- be aware of caffeine in
chocolate and in medications used to treat headaches, colds and sinus
2) Nicotine: Nicotine impairs the ability to fall asleep resulting in insomnia.
Alcohol: Even though drinking alcohol may make it easier to fall
asleep, as few as one or two drinks within two hours of bedtime tend to
disrupt your sleep and lead to insomnia eventually.
Lack of physical activity during the day is associated with increased
insomnia. But strenuous exercise too close to bedtime may make it more
difficult to fall asleep.
5) Large meals: Eating too much close to bedtime may make falling asleep and staying asleep more difficult.
6) Naps: Naps can make it harder to fall asleep at night. If you can't get by without one, limit it to less than 30 minutes.
If self-treatment strategies don't help with your insomnia, ask
your doctor for help. Sleep difficulties can be related to a number of