Did you know that if you do not get enough sleep, or even enough quality sleep, you are at higher risk for emotional stress, heart disease, type 2 diabetes, etc.? This tendency, while applicable to both men and women, was significantly stronger for … women!
According to the Center for Disease Control, we need at least 7 solid hours of quality sleep per night. Many studies on this number were conducted with men, so do we even know what is optimal for women?
Without enough good quality sleep, women are vulnerable to more hostility, depression, and anger. When we get pregnant, we have more hormonal issues, and sleeping is even more difficult than usual!
Here are a few tips on getting a better night’s sleep, whether you are a man or a woman.
1. Avoid caffeine – especially later in the day/evening. This is especially important if you seem addicted to caffeine. Stay away from coffee, soda with caffeine like colas, etc., and yes, even chocolate, a coveted lat e-night snack.
2. Change to a healthy diet – watch consumption of carbs, make sure you eat healthy proteins, plenty of fresh fruits and veggies, etc. Drink spring water.
3. Avoid Exposure to Electronics – Turn off television, cell phones, video games, computers, etc. when going to bed. The blue light emissions make it harder to fall asleep, since they stimulate our brains. Harvard reported that blue light turns down the hormone melatonin, which is what we need to be able to fall asleep.
I have some still-unhealthy habits, like watching television from my bed at night. I found that I could program my TV to turn itself off at any hour I chose. This is very helpful to me, as I typically fall asleep before turning off the television!
For more holistically healthy tips on improving health, please visit Health and Wellness Online, LLC!
Dr. Donna Poppendieck (Dr. P) has over 30 years of experience in the mental health care field. She is a seasoned college professor and instructor for providers. She uses credible, proven holistic health strategies in instruction for parents of children with mental health challenges looking for another approach as well as healthcare providers seeking to implement or understand holistic strategies.