If the possibility of getting a good night's sleep seems as hard to grasp as those sheep you've been counting, you're in good company. Sleep deprivation in women is a growing concern in the medical field and, according to Dr. Baher M. Elhalwagi, M.D. of East Texas Pulmonary Associates of Longview, women are twice as likely to complain of insomnia than men.
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Dr. Elhalwago and assistant Nicole Francis, RN, BSN, RPSGT
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"Many women feel they must 'take care of everything,' and they end up juggling more than they can handle," he said. "As a result, sleep suffers because they will steal time from it to complete tasks."
The reasons behind this sorry slumber vary from individual to individual, and could be related to women's ages and what's going on in their lives. Think of it like this:
Gals in their 20s and 30s are clocking more and more hours during the day, reasons such as their career and motherhood; women in their 40s and 50s suffer from stress and hormonal shifts, such as what occurs during menopause; and ladies 60 years and older tend to have more health problems, such as arthritis, which causes a serious snooze shortage.
Whatever age group you fall under, the consequences of lack of Z's are the same.
"Psychologically, less sleep time results in diminished productivity in school or work, increased feelings of depression, feelings of anger, slower reaction time, difficulty concentrating, weakened memory and anxiety," Dr. Elhalwagi said. "Medically speaking, multiple health concerns include risk of diabetes, higher chance of obesity, lower levels of immunity, higher risk of hypertension and an increased risk of cardiovascular disease."
To make the most of hours that you do sleep, Dr. Elhalwagi recommends:
*Maintain a schedule - go to bed and wake up at the same time routinely, aiming for eight hours of slumber
*Keep cool - a warm bedroom can cause restless sleep, so make your room cooler and cuddle under an extra blanket if you need to
*Wind down - give yourself at least an hour before bedtime to relax: read, meditate or take a warm bath (add lavendar bath beads for a calming effect)
*Exercise - a moderate workout every day promotes good sleep at night
*Try alternative therapy - aromatherapy, acupuncture, yoga or regular massages increase relaxation
*Don't force it - go to bed when you're sleepy, but get out of bed if you don't fall asleep within 20 minutes; don't read, watch TV or do anything besides sleep in your bed
"Sleep is not a luxury, it's a necessity," Dr. Elhalwagi said. "We have to learn to incorporate it adequately and properly into our lifestyle."
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If you're suffering from a serious snooze shortage, you may want to stop by Jack's Natural Foods. They have plenty of natural products that may help you get the shut-eye you're after. Always check with your physician before trying taking any supplements.
Valerian Root Valerian is a large plant native to Asia, and this extract has been shown to ease nervousness and promote deep sleep.
Kava kava Kava kava is a plant native to the Southeast Islands. Natives have used kava kava drinks to cure anxiety allowing for restful slumber.
Passion Flower Passion flower acts as a mild sedative, easing tension and promoting a pleasant, calm relaxation. Native Americans have used the extract from passion flower for centuries.
Chamomile Ever notice how chamomile tea makes you sleepy? That's because chamomile has active ingredients that are anti-inflammatory, which soothe nerves and promotess relaxation.
