Sleep is as important to our health as eating or exercising, yet according to the Harvard Women’s Health Watch newsletter, 60 per cent of North American adults routinely don’t get enough sleep.
For older women, a lack of sleep is due to causes such as menopause, hormonal changes or health conditions due to aging. However, the good news is that there are many things that can be done to restore sleep health.
Keeping cool makes a significant contribution to getting a decent night’s sleep. When choosing nightwear, loose, lightweight pajamas or nightgowns made from moisture-wicking fabric. Whenever possible (and comfortable), try sleeping in the nude.
Some other tips:
- Sleep in complete darkness.
- Make your bedroom a stress-free sanctuary void of work materials, computers and electronics.
- Avoid loud ringing alarm clocks, which create stress for the body on awakening.
- Keep the room clean, organized, quiet, and comfortable and a cool 18ºC.
- Exercise regularly, but complete workouts at least two hours before bedtime.
- Avoid eating, alcohol, nicotine and caffeine before bedtime.
- Relax before bedtime: sip herbal tea, enjoy a book, soft music or gentle yoga, and avoid television that stimulates the brain.
By making a few changes to your night time routine, and by adopting these simple healthy sleep habits you will not only enjoy a rejuvenating night’s sleep, you’ll also improve your mood and increase your alertness and energy levels.