Women: Do you have trouble sleeping? Many women do. If you are one of those women who have trouble getting even seven hours sleep, try these suggestions.
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By BJ Johnson
Women: Sleep is an important part of fitness for any woman. Yet there are many things women can do to go to sleep and stay asleep for at least seven hours.
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Do you have trouble sleeping? Many women do.
In 1910, the average person slept 9 hours per day. In 1998, the average person sleeps 7 hours per day.
If you are one of those women who have trouble getting even seven hours sleep, try the following suggestions:
1. Establish a schedule. If you go to bed and get up at the same time each day, and even nap at the same time, your body will start its own "clock."
2. If nighttime noises keep you awake, use a "white noise" machine to mask them.
3. If light from a neighbor, your mate, or your apartment complex keeps you awake, wear a sleep mask.
4. Don't drink/eat caffeine, alcohol, or chocolate for 5-6 hours before your normal bedtime.
5. Avoid sleeping pills. You want to establish your own schedule.
6. If worries keep you awake, write down those worries, then put them in the bedside table. Tell yourself they are safe for the night and you can deal with them in the morning.
7. If your mate's or children's nighttime music keeps you awake, buy them a sleep pillow: a speaker that goes under a pillow.
8. If other family members watch television until the wee hours, ask them to wear ear phones.
Maybe you have no trouble falling asleep. You are asleep as soon as your head hits the pillow.
Yet almost every morning you wake up during the wee hours and sleep escapes you for a long block of time--even until time to wake up for work.
Maybe one of these will work for you:
1. Bury your worries: Visualize writing (or actually write) your worries on a sheet of paper. Put that paper away until morning--knowing that you will take care of any problems then.
2. Meditation: Mentally watch your breath go in and out of your nose until you fall asleep. If your mind wanders (and it will), bring it back to your breath.
3. Get up: If all else fails get out of bed. Don't flip on the TV or the computer. Sit in a chair in another darkened room for about 20 minutes. Then go back to bed.
4. Visualize: Visualize your favorite spot in the world. Keep thinking about it until sleep carries you away.
Sleep is a component of fitness that women often ignore at their own peril.
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