Do-It-Yourself Strategies for Improved Sleep

Sleep is a key component of a healthy lifestyle; in fact, getting an adequate amount of quality sleep may be as important as following a healthy eating pattern and getting regular exercise.

“Sleep is critical; just as you can’t live without breathing, you can’t live without sleep,” says Ana Krieger, MD, medical director of the Weill Cornell Center for Sleep Medicine. “Poor sleep can affect your brain processing, attention, memory, and reaction time, as well as your cardiovascular health and physical functioning.”

WHAT YOU CAN DO

To improve your sleep, follow these dietary suggestions:

Don’t drink alcohol before going to bed. Alcohol may help you fall asleep, but it disrupts your sleep cycle, even if you aren’t aware of it.

If you consume caffeinated beverages each day, reduce your intake, and avoid caffeine in the afternoon and evening. Even if you think caffeine isn’t affecting your sleep because you have no difficulty falling asleep, caffeine may still be interfering with your sleep cycle.

Eat dinner several hours before bedtime; the less active your digestive system is, the more likely it is that your body can get into and remain in a relaxed state that is conducive to restful sleep.

Trouble sleeping is a common complaint among postmenopausal women; the drop in female hormones that occurs during menopause can upset the synchronization of your sleep cycles, explains Dr. Krieger. Regardless of your specific sleep problem, there are many methods you can try that may lead to improved sleep.

Sleep Strategies

Any input that is highly stimulating can make it difficult for your brain to transition into sleep mode. For example, prior to bedtime, avoid watching shows or movies that contain disturbing images or content matter. Light reading is sleep-inducing for some women, but save thought-provoking books, articles, and games or puzzles for the daytime.

Here are more suggestions for improving your sleep from Dr. Krieger:

▶ Stick to a regular sleep schedule; go to bed and get up at the same time every day whenever possible.

▶ Follow relaxing rituals before bedtime; take a warm, but not hot, bath or listen to soothing music.

▶ Do your best to free your mind of worrisome thoughts; practicing deep breathing or meditation may help.

▶ Avoid using electronics, such as a computer, tablet, or cell phone, before going to bed. A recent study in the journal PLOS ONE found that study participants who spent the most time using their smartphones during a 30-day period slept less and had poorer sleep efficiency.

▶ In the evenings, avoid arguments and upsetting conversations that can cause stress and anxiety and may keep your mind racing while you’re trying to fall asleep.

▶ Keep your bedroom, dark, quiet, and cool.

▶ Keep the bathroom lights low while you are preparing for bed.

Common Sleep Disturbers

Along with the hormonal changes that accompany menopause, many other factors may be contributing to sleep problems.

Several types of medications can affect sleep; if you start having sleep difficulties after beginning a new medication, ask your doctor or pharmacist if the medication may be the culprit. Having an overactive bladder, urinary incontinence, or chronic pain are other common sleep disruptors.

Your weight may also be affecting your sleep and vice versa. Being overweight or obese is associated with a higher incidence of obstructive sleep apnea, a sleep disorder that causes brief interruptions in breathing and is linked to many chronic health conditions, including heart disease. In turn, if you’re not getting enough sleep, your body produces more ghrelin, the hormone that signals hunger and the desire to eat, and it produces less leptin, the hormone that gives the signal to stop eating. Due to these factors, poor sleep and weight gain may form a vicious cycle.

When to Seek Help

Despite the importance of sleep, women who have health problems often fail to consider that sleep may be a contributing factor, Dr. Krieger says. Report ongoing sleep problems to your doctor, especially if you have tried the do-it-yourself strategies but you still have trouble sleeping.

If you are woken frequently by the need to urinate or because you are in pain, discuss treatment options with your doctor.

For some women, medication or a short course of behavioral therapy may be needed. If your doctor suspects that you have a sleep disorder such as sleep apnea, a sleep study may be recommended. With appropriate evaluation and treatment, even women with chronic sleep problems are likely to find relief.

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