10 Tips to Help You Sleep Better

-
If you or a loved one is having trouble sleeping, try these tips to leave insomnia behind and enjoy better health no matter what your age. Avoid sleeping pills, as they can cause serious side effects and don’t address the underlying cause of insomnia. Some studies have shown they can even make it worse in the long run.
  1. Switch medications: Ask your doctor about the medications you’re taking. If you suspect one of these may be interfering with your sleep, you may be able to take something similar that won’t affect you as much. Changing the dose or the time of day you take the medication could also help. 
  2. Ask your doctor: If you suspect that you or a loved one may be experiencing memory problems, check with your doctor for a diagnosis. If you’re seeing the early signs of dementia or Alzheimer’s, early treatment can help delay the progression, and may also lead to better sleep. Urinary problems, GERD, respiratory issues, restless leg syndrome, and more should all be discussed with your doctor to determine how you can improve your sleep.
  3. Consider sleep therapy: If you have sleep apnea or other respiratory issues that make it harder to sleep well, ask your doctor about therapy options. CPAP therapy for sleep apnea has shown to be very effective, and supplemental oxygen may also be helpful in some instances. Even a humidifier may make it easier for you to breathe at night.
  4. Ease your pain: If you have pain keeping you up at night, look for solutions. Over-the-counter pain relievers are only one option. Acupuncture, massage, injections, and other types of pain relief have shown to be very effective depending on the type of pain you have. Most areas now have pain relief clinics that can help you find the right solution for your discomfort.
  5. Use tea: A number of herbal teas can help you relax and go to sleep more easily, and unlike alcohol, they won’t interfere with your deep sleep. Try chamomile, lemon balm, valerian root, lavender, skullcap, rooibos, and passionflower.
  6. Go to bed on an empty stomach: Particularly if you have trouble with heartburn, give yourself at least three hours between your last meal and bedtime. Try to do most of your digesting before you lie down to avoid uncomfortable symptoms that can keep you awake. If you still have trouble, prop your head up with an extra pillow.
  7. Exercise daily: Exercise helps work your body so your muscles are tired and more ready to sleep. Being sedentary, on the other hand, leads to a restless body and mind. Try to be sure you’re getting in at least a 30-minute walk every day. Going for 45 minutes is even better. Regular strength straining is also good for improving sleep quality as well as muscle strength and balance.
  8. Improve your sleep environment: Many people have trouble sleeping because they have a poor sleeping environment. Make sure your mattress is supportive and comfortable. If it’s over 8 years old, consider replacing it. Keep the room very dark—use heavy, dark drapes and avoid excess lighting. Keep the television out of the bedroom, along with all computers, tablets, and smartphones. Don’t overheat the room—we sleep better when it’s slightly cool.
  9. Practice a before-bed routine: What you do before you go to bed can significantly affect your quality of sleep. Try not to eat at least a few hours before bedtime. If you get the munchies, go for a very small snack that is soothing, like yogurt, a small bowl of cereal, or a few pears or piece of whole-grain toast. Turn all the technology off at least an hour before bedtime, and engage in a relaxing activity like reading, taking a warm bath, or meditating. Turn down the lights and perform some light stretches to ease muscle tension. Go to bed and get up at the same time every day, even on the weekends.
  10. Get out in the sun: Our exposure to sunlight helps set our circadian rhythms, which in turn, help us to feel sleepy at the right time. Older adults are often indoors a lot. Try to be sure that you get outside for at least 30 minutes a day to soak up some sunshine.

Comments

Post a Comment

Popular posts from this blog

Women Who Cop This Attitude Live Longer!

-
Image
American philosopher and psychologist William James said, “Pessimism leads to weakness, optimism to power.” It’s a quote that makes sense to most American women. We’re a positive nation on the whole, and believe in having hope for the future. We know that if we can approach each day with an optimistic attitude, things are likely to go better for us than they would if we set out each morning with frowns on our faces. A recent study suggests that optimism may do a lot more for women than give them hope or happiness, however. Researchers at Harvard’s T. H. Chan School of Public Health observed data from 70,000 women, and found that those who were more optimistic actually had a better chance of living longer lives! What does this mean for us? After all, we can’t always put smiles on our faces. There are days when things just aren’t good, and no amount of attempts to “be positive” will make them better. What actions do we really need to take in our lives to enjoy the benefits o...
Read more

5 Ways to Become More Optimistic

-
Image
Considering these findings, how can we all become more optimistic? Below are several suggestions that may help. Even if you don’t think you’re a particularly optimistic woman, you can improve. Dr. Kaitlin Hagan, one of the lead researchers on this study, told Harvard Women’s Health Watch that people can change: “Previous studies have shown that optimism can be instilled by something as simple as having people think about the best possible outcomes for various areas of their lives.” Dr. Sood agrees, stating that optimism can be learned, and that if women can be optimistic, “they are more likely to have more incremental benefit in their health outcomes compared to men.” 1. Keep a gratitude journal. Many studies have shown that having an attitude of gratitude is good for us. Optimistic people tend to “look on the bright side.” You can generate these feelings in yourself by keeping a journal in which you record five good things that happened to you each day. Some days it will...
Read more

Millions of women suffer vaginal yeast infections

-
Image
Estimates show that around 75 percent of all women will have a vaginal yeast infection at some point in their lives! What causes a vaginal yeast infection? You guessed it: yeast! But did you know that the same type of fungal yeast that grows outdoors on trees and plants is actually very similar to the type that can develop inside the body and lead to an infection? It’s true! While the type of yeast that causes vaginal yeast infections as well as candida symptoms can be completely harmless, at some point its levels can reach high enough to take over our body’s “good bacteria” and cause a vaginal infection or worse. The good news is that there are several natural steps you can take to get rid of a vaginal yeast infection for good. Vaginal yeast infections can be treated naturally at home with supplements, essential oils, a nutrient-rich diet and probiotics. Take a look at six home remedies I recommend to prevent and/or treat this issue that too many women just can’t seem to...
Read more