14 ways to improve sleep hours

14 ways to improve sleep hours Sleep disturbance or insomnia is not uncommon in women starting at midlife. Although this may be due to a physical conce, usually it is not. Talk about some things you can do to improve your sleep. ? Good sleep is an element of good health. The things you do for good health are essential and directly impact the quality of sleep. This means eating a healthy diet, regular exercise and good daily multivitamin / mineral. A healthy diet is high in fruits, such as phytoestrogens in May and vegetables help the cause of your sleep is destined to be perished. Apples, carrots, cherries, beans, oats, peas, potatoes, soybeans and sprouts - just to name a few! ? Avoid stimulating agents such as nicotine and caffeine? which includes coffee, tea, soft drinks and chocolate. Even a cup of coffee in the moing can affect sleep quality hours later. We, the women tend to metabolize caffeine much slower than men. If you smoke or chew tobacco? stop smoking. That short, avoid smoking / chewing within a few hours to go to bed. ? Sleep in a dark room. (How bright is your illuminated clock?) Develop a sleep routine: going to bed at the same time, the rituals, such as a cup of tea and relax and then wash, and so forth. ? Avoid taking NAP. ? Your sleeping space comfortable? Look at the light, noise and temperature. How about your bed? It 'too firm or too soft? ? Avoid heavy meals late at night. However, a light snack at bedtime may be useful. ? Try to relax? mediation, swimming, listening to music, read a gentle book, a massage. ? Avoid the media and other violent or emotional stimulation before bed! It is hard to relax! ? Avoid alcohol late. It can cause waking in the night and reduces the quality of sleep. ? Limit your bed activities to sleep and sex. If you can not sleep? get up and do something until you can sleep. If you have trouble keeping awake, try joualing? May provide a means for you? liberation? conces on paper and then relax and sleep. There are natural supplements that can be tested. If you are a milk drinker, consider having a glass of hot milk. The milk is warm releases tryptophan, the same substance that was in that Thanksgiving turkey that nap. On the other hand, I recently read that warm milk also has substances that can keep awake. Let your body tell you what he likes milk. Other suggestions include valerian root, melatonin, passion flower and of course the chamomile, cats, anise or fennel tea. Some companies package teas in their own formulations for sleep, such as "Sleepy Time". Your herbalist or health food store in the month of May also be able to provide some suggestions. As with anything else, the key to try different things and see what answer. If none of these suggestions are as follows. First, please consult your health care provider to ensure there is nothing physical that needs to be cured. Keep a sleep diary for 3 months to see if there is a kind of model. Keep track of the time of going to bed, awaken, how often you wake up and / or night. Are you tired when you wake up in the moing? How long will it climb? There is something that is on your mind? Some of this correlation with the cycle (if applicable). The use of sleep medication is something that can be used to get your body back on track, but not long term and should be used only when other remedies have been ineffective.