Fact: Up to 67 percent of women report that they experience sleep problems a few nights a week, and 46 percent of women report that they experience sleep problems every night! (National Sleep Foundation, 2007 Sleep in America Poll).
Details: There are easy behavioral steps that you can take to promote healthy sleep. In fact, behavioral treatment for insomnia is as effective in the short term and more effective long-term than sleep medications. Keys to effective sleep include:
-Getting up the same time every morning.
-Avoiding napping.
-Getting out of bed if you’re not asleep in 20 minutes and doing something else.
-Avoiding stimulants such as nicotine, caffeine and food four hours before bed.
-Avoiding alcohol.
-Exercising regularly, but preferably four hours before bed.
-Keeping a “to do” list or have a “worry time” early in the evening.
-Relaxing before bed
-Turning your clock around; using an alarm.
-Only sleeping in your bedroom (no TV, work or computer use in the bedroom)
Be active: March 3 through March 9 is National Sleep Awareness Week. Visit the National Sleep Foundation for more information at www.sleepfoundation.org.
Information by: Kathleen Ashton, PhD
