Tips to Get a Good Night's Sleep

Ylonda Caviness, Family and Lifestyle Correspondent The inability to get a good night's sleep is a serious issue for women, as they are twice as likely as men to suffer from insomnia. Fortuntately, Ylonda Caviness has some great tips for getting a good night's sleep. What prevents a good night's sleep * Lying in bed thinking about everything that has to happen tomorrow doesn't allow your mind to wind down. Make a to-do list to get those thoughts out of your head and get ready to go to sleep. * Contrary to what you may have heard, reading a book or watching TV can actually keep you awake. * Having a nightcap can prevent you from falling into a deep, restful sleep. * Women often have problems falling asleep due to pregnancy, perimenopause or other hormonal issues. Tips for better sleep: * Make your bed a sleep zone—you need to train your body to know when and where to sleep. Bringing extracurricular things into your bed will cause your mind to race. * Set a routine for going to sleep to help your mind and body wind down (e.g. take a warm bath or have a warm cup of tea). * Try to go to bed around the same time every night and wake up at the same time every morning. * If you haven’t fallen asleep after 20-30 minutes get up and do some mindless activity to let your mind wind down. * Using tapes and white noise (water sounds, etc.) to fall asleep can be very effective. * If your significant other falls asleep first and keeps you up due to snoring, try earplugs. * Exercise can help you get a good night's sleep, as long as it's not too close to bedtime. * Don't drink caffeine after 3 pm. * Get some daylight every day to give yourself a better chance of falling asleep faster at night. * Natural or pharmaceutical sleep aids may help you sleep better, however you should consult with your physician before using any of these products. * Remember that insomnia can be a symptom of something and you should see your doctor if it persists more than three nights a week.