You At Your Best

by KaRen RiCe nWa DemoCRat-Gazette Nothing compares to the refreshed feeling you have after a good night's sleep. However, there's a lot to keep you up at night. Stress, worry, work, binge-watching your favorite TV show, surfing the Internet. An occasional sleepless night is no cause for concern. But for many women, sleep becomes more elusive, especially as they get older. "Women generally sleep lighter and are more easily disturbed. The body's changes during pregnancy and hormonal changes during menopause can also affect a woman's sleep," said Dr. Michael Eckles, a pulmonologist and sleep medicine specialist at Fayetteville Diagnostic Clinic, a MANA Clinic. A recent Sleep in America poll by the National Sleep Foundation (NSF) found that women are more likely to experience sleep problems than men. Overall, more than half of American women (60%) say they only get a good night's sleep a few nights per week or less and 67% say they frequently experience a sleep problem. Additionally, 43% say that daytime sleepiness interferes with their daily activities. Lifestyle also plays a significant, often negative, role in women's sleep and daytime alertness according to the NSF. Working mothers (72%) and single working women (68%) are more likely to experience symptoms of sleep problems like insomnia. But, stay-at-home mothers report a high level of overall sleep problems, with 74% saying they are experiencing symptoms of insomnia at least a few nights each week. How much is enough? Some of the sleep-deprived hold on to the idea that people don't need as much sleep as they get older. But the NSF recommends that adults between the ages of 26 and 65 get seven to nine hours of sleep, with six hours or 10 hours being "acceptable." People over the age of 65 need seven to eight hours of sleep each night, though between five and six hours also may be fine. Generally speaking, anything under five hours is not recommended according to sleep experts. Here are some strategies for better sleep: • Create a good sleep environment. Make your bedroom dark, cool and quiet. Splurge on the largest mattress you can afford and one that is comfortable for both parties (if married/coupled). A roomy bed routinely invites sleep. If you have a restless partner, try two separate beds pushed against each other. • Stick to a sleep schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. • Relax and unwind before bedtime. Take a bath, color, write in a journal, paint, listen to soothing music, read, stretch, or do a puzzle. • Bring in white noise. Many people find that the gentle hum of a fan or a white-noise machine with a calming sound effect makes it easier for them to dose off than complete quiet. It can also block out extraneous noises. • Keep electronics out of the bedroom. The blue light emitted by electronic devices is said to decrease melatonin levels and disrupt sleep. Also, silence your phone and set it on the other side of the room to keep you from checking it. • Limit naps. If you decide to take a nap, do so for only 10 or 20 minutes, and not late in the afternoon. • Avoid consuming caffeine, or stop drinking caffeine early in the day. • Don't eat large meals before bedtime. • Don't smoke or use tobacco products. • Don't drink alcohol, especially before bed. • Get some exercise every day. • See your doctor or a sleep specialist if you continue to get poor quality sleep. Women & sleep SATURdAY, SEpTEmBER 28, 2019 | wOmEn'S HEAlTH - OcTOBER nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 9

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