Timely thread. I received the following information in a mailing from the local hospital. Women are twice as likely as men to have insomnia.
stress, trying to do to much (juggling too many roles), 30% of working women have problems sleeping, Pregnancy issues, physical and hormonal changes of meopause (2 out of 3 women experince problems sleeping because of this). Rotating and night shifts, inactivity, depression and anxiety and being overweight or obese
Get a good night's rest
Keep daily wakeup time the same, regardless of when you went to bed
Avoid long daytime nape
Use bed only for sleeping and sex
Set regular mealtimes, eat a balanced diet
Establish a bedtime routine, wear loose bed clothes
If you can't get to sleep within 30 minutes, get out of bed and read or listen to music
Get adequate daytime sunlight exposure
Follow these two rules before bed:
Avoid heavy/spicy meals, alcohol, caffeine or nicotine
Only engage in relaxing, soothing activites.
I know I read somewhere else to avoid tv and the computer before bed. The lit screen can screw up your going to bed/dark clues