Sleep Suggestions For Women

According to the Mayo Clinic Women's Health Source newsletter, women may have a harder time sleeping then men due to changes in hormone levels during a normal monthly cycle. They have written some suggestions for improving sleep, but these suggestions can help men who have peoblems with insomnia as well.

First, limit caffeine consumption, especially later in the day. It seems obvious, but if you are taking medications for headaches or sinus problems, check the label. Some medicines include caffeine. Second, avoid nicotine which acts as a stimulant. Third, don't drink alcohol before bedtime. Alcohol can lead to an interrupted sleep cycle during the night. Fourth, exercise, but not too close to bedtime. Being overweight can be a cause of sleep apnea. Next, don't eat too close to bedtime. Last, be careful with daytime naps. If you need a nap, try and limit it to 30 minutes.

When you are in the middle of an insomnial episode, do not stay in bed. Staying in bed can be frustrating, and lead you to more difficulties sleeping. Get out of bed, read, or watch some television. Keep a routine, including getting up at the same time on weekends. Making up for lost sleep time on the weekends can also disrupt patterns. If the above steps do not work, consult your doctor. Problems sleeping could also be related to other medical conditions.