Sleep Insomnia

By Beverly Smith

Some research suggests that certain social factors, such as being unemployed or divorced, are related to poor sleep and increase the risk of insomnia in women. Also, for most of us, the quality of our sleep will decrease as we age.

While different types of insomnia have different causes, most people can find relief through the following, regardless of the source of their sleeplessness:

Establish a consistent bedtime routine, and try to go to bed at the same time every night.

Get plenty of exercise during the day. The more energy you expend during the day, the sleepier you will feel at bedtime.

Reduce or eliminate your intake of caffeine, stimulants and alcohol. Even when consumed early in the day, these can affect sleep.

Avoid large meals late in the evening.

Learn and practice a relaxation technique regularly: Breathing exercises, meditation and yoga are good examples.

A warm bath or light snack before bedtime may help prepare you for sleep. Having your partner give you a massage also may help relax you.

Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 45 minutes in bed and to 30 minutes asleep.

If you can't fall asleep within 20 minutes or don't feel drowsy, get up and read or do something that is not too active until you feel sleepy. Then try going back to bed.

Don't obsess about not sleeping. Instead, remind yourself that while sleeplessness is troublesome, it isn't life-threatening.

Also see: Stress Relief