How are you sleeping? More than 80 percent of respondents to HealthyWomen's latest poll say that they never or only occasionally wake up feeling rested and refreshed. That's a real problem given that poor sleep can negatively impact us both physically and mentally. Sleep disruption causes fatigue, which impairs memory, lowers one's mood and can lead to physical health issues such as high blood pressure and depression. That's particularly scary for the 14 percent of our readers who said they "never" wake up feeling rested and the 29 percent who say that happens "rarely." But, there are things women can do to sleep better and we're not referring to sleeping pills.
According to Matthew R. Ebben, PhD, assistant professor of psychology in neurology, the Center for Sleep Medicine, New York Presbyterian Hospital-Weill Medical College of Cornell University, behavioral treatments are usually the most effective in treating insomnia in the long term. This includes making sure that you eat dinner more than two hours before heading to bed, sticking to consistent times to go to sleep and get up in the morning, limiting caffeine after midday and getting regular exercise.
Sleep problems are widespread in today's society and can be brought on by stress, family and work demands, or possibly sleep disorders such as sleep apnea and restless leg syndrome. For women, hormones add to the mix. Pregnancy and its related body changes can disrupt sleep, as well as monthly basal temperature changes due to ovulation and, of course, night sweats and hot flashes often experienced during menopause.
Sleep loss accumulates over time causing a sleep deficit. This means that you may need to get extra sleep for several days to "catch up." It's important to understand what your real sleep need is. For most adults, the eight-hours-a-night rule holds true, but some people may require more or less sleep to function at full capacity.
Getting adequate sleep is critical to maintaining good health. For more tips on sleeping well, check out this article on HealthyWomen.org.
We hope you'll share these tips with your readers so that they can sleep better and, as a result, live healthier.
As always, if we can help you locate medical experts, resources or trusted medical content, please feel free to contact us for assistance.
In good health,
Elizabeth Battaglino Cahill
Unalalaje? Zaidi ya asilimia 80 ya wanawake waliohojiwa katika utafiti wa hivi karibuni wa HealthyWomen wanasema kwamba hawawahi au mara kwa mara tu kuamka na kuhisi kupumzika na kuburudishwa. Hii ni muhimu kwa sababu usingizi mbaya unaweza kuwa na athari mbaya kwa mwili na akili. Ugonjwa wa usingizi husababisha uchovu, ambao hupunguza kumbukumbu, hupunguza hali ya moyo na inaweza kusababisha matatizo ya afya ya kimwili kama vile shinikizo la damu la juu na unyogovu. "Hiyo ni ya kutisha hasa kwa asilimia 14 ya wasomaji wetu ambao walisema ""hawakumbuki"" wakijisikia wamepumzika na asilimia 29 ambao wanasema ""haitokea mara chache.""" Kuna mambo ambayo wanawake wanaweza kufanya ili kulala vizuri, na sio dawa za kulala. Kulingana na Matthew R. Ebsen, Ph.D., profesa msaidizi wa saikolojia katika neurolojia, Kituo cha Tiba ya usingizi, Hospitali ya New York Presbyterian-Weill Medical College ya Chuo Kikuu cha Cornell, matibabu ya tabia ni kawaida yenye ufanisi zaidi katika kutibu kukosa usingizi kwa muda mrefu. Hii inahusisha kuhakikisha kwamba unakula chakula cha jioni zaidi ya saa mbili kabla ya kwenda kitandani, kushikamana na nyakati thabiti za kulala na kuamka asubuhi, kupunguza caffeine baada ya mchana na kupata mazoezi ya kawaida. Matatizo ya usingizi ni ya kawaida katika jamii ya leo na yanaweza kusababishwa na mkazo, mahitaji ya familia na kazi, au uwezekano wa matatizo ya usingizi kama vile apnea ya usingizi na ugonjwa wa miguu isiyo na utulivu. Kwa wanawake, homoni huongeza mchanganyiko huo. Mimba na mabadiliko yanayohusiana nayo ya mwili yanaweza kuvuruga usingizi, pamoja na mabadiliko ya joto la msingi la kila mwezi kwa sababu ya ovulation na, bila shaka, jasho la usiku na joto la joto mara nyingi hupatikana wakati wa menopause. Kupoteza usingizi huongezeka kadiri wakati unavyopita na kusababisha upungufu wa usingizi. Hilo lamaanisha kwamba huenda ukahitaji kulala zaidi kwa siku kadhaa ili "upate nafuu". Ni muhimu kujua mahitaji yako ya kweli ya usingizi. Kwa watu wazima wengi, sheria ya saa nane usiku ni ya kweli, lakini watu fulani huenda wakahitaji usingizi mwingi au mdogo ili wafanye kazi kwa uwezo wao wote. Kulala usingizi wa kutosha ni muhimu sana ili kudumisha afya nzuri. Kwa maelezo zaidi kuhusu jinsi ya kulala vizuri, angalia makala hii kwenye HealthyWomen.org. Tunatarajia kuwa utachangia ushauri huu na wasomaji wako ili waweze kulala vizuri na, kwa hivyo, kuishi kwa afya. Kama kawaida, ikiwa tunaweza kukusaidia kupata wataalamu wa matibabu, rasilimali au maudhui ya matibabu ya kuaminika, tafadhali jisikie huru kuwasiliana nasi kwa msaada. Elizabeth Battaglino Cahill