Tools for Sound Sleep

Chances are that you have had difficulty sleeping at some point in your life. Over 100 types of sleep disorders exist, with insomnia being the most common and best-known sleep disorder. Insomnia is described as difficulty falling asleep and/or staying asleep — resulting in a negative impact during the day due to drowsiness, fatigue.

According to a recent survey designed by the National Sleep Foundation, about 49 percent of Americans report difficulty sleeping at some point in their lives. “Women are more likely to experience insomnia than men,” states Trudy D. Helge, PsyD, Director of Health Psychology at Women’s Mental Health Associates. “Biological conditions unique to women like the menstrual cycle, pregnancy and menopause can affect how well you sleep.”

Tools for a Good Nights Sleep

In many cases, intermittent sleep disturbances can be helped by
improving bedtime habits, relieving stress, and implementing
relaxation exercises. To get a restful night’s sleep, Dr. Helge
recommends adding these behaviors into your nightly routine:

• Create a calm sleep environment (dark, quiet room) and a relaxing nighttime routine (reading, meditating) before bedtime.
• Avoid food and drinks high in sugar, caffeine, and alcohol before bedtime.
• Go to bed and wake up at the same time every day.
• Use the bed only for sleep and sex; a television or computer should not be in the bedroom.
• Exercise regularly, but finish at least three hours before bedtime.

Dr. Helge also recommends that you keep a daily journal to record the quality of your sleep. This can help you recognize patterns and activities that may trigger sleeplessness. Documenting your sleep habits can aid health care providers in diagnosing a sleep disorder.

Some sleep disorders are more serious than others and may need to be treated with medication. Other common sleep problems include sleep apnea, restless leg syndrome and narcolepsy.

Remember, improved sleep patterns have a dramatic positive impact on your body composition, performance and health.

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