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Health -
Stress
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Insomnia is a condition that becomes increasingly common as a woman starts to reach the middle of her life expectancy. In addition to making you cranky, the lack of sleep can also take a physical toll on your body, and decrease your productivity. If you are starting to have a difficult time sleeping there are several things that you can do to try to make it easier to sleep.
The first thing you should do when you are suffering from insomnia you should take a hard look at your bedroom. You need to make sure that it is conducive to sleeping.
When you go to bed at night you should make sure that you room is completely dark. Draw your curtain and use a towel to shield the light from your alarm clock.
Make sure that your bed is very comfortable. Your mattress needs to provide adequate support for your spine. You should also replace your pillows every two or three years.
What you should not do is spend a lot of time laying in your bed reading, snacking, or watching television. The only activities you should be doing in your bed are sleeping and having sex. You want to train your body that when you get into bed, you will be sleeping.
Instead of watching the news right before bed you should try watching a lighthearted movie or sitcom. By avoiding bad news you mind won’t be filled with troubling thoughts that will prevent you from sleeping.
What you should do is set up a bedtime routine. Stick to the same routine, after a while your mind will learn how to use your actions to prepare itself for sleep.
What you shouldn’t do is drink any alcohol before you go to bed. The alcohol can have a stimulating affect on your body, making it hard to fall asleep.
Stay away from caffeine and nicotine; both of these products are stimulants.
Take a look at your diet. When you are suffering from insomnia you might want to increase the amount of phytoestrogens you eat. The best way to make sure that you are getting enough phytoestrogens is to increase the amount of raw fruits and vegetables you eat each day.
If you suspect that you are unable to sleep because of stress, you should try writing down all the things that are bothering you. Putting your thoughts on paper gets them out of your mind and might make it easier to fall asleep.
Try eating a turkey sandwich before bed.
The idea of taking a nap might be appealing but you should resist the urge. Taking a nap in the middle of the day will only make it harder to fall asleep when you go to bed.
If you eat a large dinner, you should make sure you are finished eating a minimum of two hours before you go to bed. Eating a heavy meal right before you go to sleep can make it difficult to find a comfortable position when you lie down, and give you indigestion.
If you are having a difficult time relaxing try taking a hot bath, mediating, or enjoying a large mug of hot chocolate before you go to bed.
If you can’t get to sleep, don’t just lay I your bed. Get up and do something for an hour or two until your body is physically exhausted.
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