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Top 10 Rules for Women To Get A Better Night Sleep
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Sleep is Like Making Love – Enjoy It
Where else do you get to dream every night? Pre-dream – imagine before you sleep what kind of dreams you would like – then see what happens. It’s kind of like the difference between dining and feeding (and rest and food have many, many things in common.) When you dine eating can be a celebration, even an adventure, an intensely pleasurable experience whose memories can last all of life, an experience that can make you healthier in several ways. But when you feed you eat unconsciously, stuffing yourself in a way that is immediately satisfying but ultimately leaves you tired, even feeling ill. Photo: Getty Images
You Need to Rest Before You Sleep
If you’re hyperaroused, worried, even concerned about sleep, it doesn’t occur. Try to take an hour before bed to get really relaxed and mentally refreshed. Photo: Getty Images
The Amount of Sleep You Need is What You Need to Feel Fully Rested
Figure this out on weekends or vacations if your workday is too rushed. Some people need three hours, some nine, most of us around eight. In Laboratory testing, women generally sleep deeper and with less interruptions than men in an artificial setting. Real life? Well, that's a whole separate ball game. Women get pregnant, which can really wreck sleep. Women still provide the majority of child care and infants don't know about biological clocks, while children possess their own. The result: mommies wake up a lot. Menstruating women often wake at night and have a hard time getting back to sleep. When menstruation finally ebbs hot flashes begin, waking women with drenching sweats oozing from every pore. Then there are school schedules which pay no attention to the large rest needs of children and adolescents, without which their brains won't properly learn. Add on jobs, often multiple during an economic crisis, housework and and the care of elderly parents, and American women are lucky to average six-and-a-half hours sleep a night Photo: Getty Images
Sleep Where You’re Comfortable.
Your bed, futon, mattress should be inviting, the room dark, cool, quiet. Photo: Getty Images
Wake Up at the Same Time Every Day
Time rules life. Body clocks powerfully control when you wake and do your best at most activities. Listen to them – they’ll help you a lot. Photo: Getty Images
Control Light
Light resets body clocks, timing your life precisely. At night you want things dark – but as soon as you wake up you want to let in the light to help wake up your cold brain. Photo: Getty Images
The Fitter You Are, the Better You’ll Sleep
One quick way to make yourself fit – follow FAR, Food-Activity-Rest, as a musical rhythm to the day. Every time you eat, you move – which can really slim your waistline. Photo: Getty Images
Clear Up and Cool Your Mind Before You Sleep
Set a pattern to the hour before sleep – lay down next day’s clothing, floss and brush your teeth, or read to prepare you for the wondrous rebuilding of sleep. Photo: Getty Images
Sleep is Just One Part of Daily Rest
If you can actively rest at different times of the day, you’ll probably sleep well at night. The four types of rest include: • Physical Rest: Sleep is one form of passive physical rest, but engaging in active forms of physical rest is also crucial. Techniques for active physical rest, including breathing exercises, timed naps, baths, and yoga poses. • Mental Rest: While we need to rest the body, it’s equally important to learn to focus and concentrate the mind. Mental rest involves reconfiguring one’s mind to quickly and easily obtain a sense of relaxed control, such as self-hypnosis, relaxation, and visualization—designed to help maximize this process. • Social Rest: Humans are hardwired to be extremely social—social connectedness is built into the structure of our brains. Studies show that people with strong social connections live longer, cope with stress better, and are healthier. • Spiritual Rest: Certain spiritual practices can provide a profound sense of rest, inner peace, connection, and self-healing, and scientific studies have demonstrated that meditation can actually change the structure of the brain over time. Exercise meditation, prayer and contemplation that bring renewal and a sense of well-being. As a specialized type of rest, sleep also helps renew the immune system, rebuild memory, enhance learning, prevent heart disease, and improve mood. The results of sleep are so exciting, you really want to follow the sleep rules – and make sleep fun. Photo: Getty Images
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