If you’re a woman, getting a poor night’s sleep is more common than you think, and you are not alone. According to the National Sleep Foundation’s 2007 Sleep in America survey, 60% of women say they only get a good night’s sleep a few nights per week or less. Sixty-seven percent of women experienced sleep problems at least a few nights each week, while 46% experience sleep problems every night.
As a woman, you need to realize that a bad night’s sleep doesn’t “just go with the territory” in a busy daily schedule. Getting a good night’s sleep is vital to your health and taking care of your responsibilities. Women with poor sleep habits may experience daytime sleepiness and other risks such as:
- High stress levels
- Increased health issues and weight gain
- Drowsy driving (which can lead to motor vehicle accidents)
- Decreased ability to concentrate
- Poor job/school performance
Rather than relying on caffeine, sugar or nicotine to get you through the waking hours, create a healthy sleeping pattern in your life by:
- Maintaining a regular bedtime and wake time throughout the week (including weekends).
- Exercising regularly (never within a few hours of bedtime).
- Staying away from long naps (those longer than 30 minutes).
- Considering the bed only for sleeping and sexual intercourse.
- Avoiding heavy or spicy meals, alcohol, nicotine and caffeine at bedtime.
- Developing a routine in getting ready for bed – including relaxation time and soothing activities.
- Getting adequate exposure to bright light during the day.
- Wearing comfortable clothes to bed.
- Controlling your nighttime environment with comfortable temperatures, noise and light levels and a comfortable bed/mattress.
Sleep problems for women tend to increase with age. Factors such as PMS, pregnancy, motherhood, pain and menopause also contribute to poor sleep habits.
