4 Ways to Sleep Better Tonight

[Guest guest]

4 Ways to Sleep Better Tonight Sleep seems to become more and more precious with each year. It's not surprising, given the number of responsibilities most adult women juggle on a daily basis. Who has time to sleep? Then again, there may also be some age-related forces at work making sleep more difficult, because insomnia is more common with age. RealAge Fast FactGetting your ideal amount of sleep each night can make your RealAge as much as 3 years younger. Learn 12 more ways to grow younger . . . Still, poor sleep doesn't have to be a fact of life for adult women who have active, busy lives. And if you settle for less sleep, you're doing your health a major disservice. Poor sleep has been linked to everything from accidents and falls to depression and heart disease. So start sleeping better tonight. Here are four sleep-friendly tips to get you started. 1. Think "Clean"Sleep experts recommend that people observe a set of basic sleep habits -- called sleep hygiene -- to help promote deep and restful sleep. This includes keeping a regular bedtime, using your bedroom only for sleep, going to bed before . . . 2. Think PositiveWhere does your mind wander when you're trying to fall

asleep? Research suggests that directing your thoughts toward positive, quiet places may help you fall asleep faster. Try this trick: Close your eyes and imagine yourself sitting in a comfortable lounge chair on a quiet beach. Warm, gentle breezes ruffle your hair. Waves gently lap the sand. There is no one around. You simply watch fluffy clouds float by as the sun dips closer to the horizon. Not a beach person? Try imagining a cozy log cabin, a rural flower field, or a desert oasis. If you don't sleep better right away, give this trick a few tries. In one study, women took longer than men to benefit from the exercise. More on visualization . . . 3. Do It WriteTake time every day to write about your worries or the emotions you feel. People with insomnia who did this as part of a study fell asleep faster than the study participants who

wrote about their hobbies or didn't write at all. Writing helps you process some of the thoughts that keep you up at night. 4. Befriend Your FeetCold feet aren't a problem only at weddings. They can cause troubles for poor sleepers, too. Try this for boosting circulation -- and warmth -- in your feet: toe flexing. To do this, lie on your back and close your eyes. Point your toes up toward your head, hold for 5 seconds; curl your toes under for 5 seconds; relax. Repeat 10 times. Sleep not only helps you function at your mental and physical best but also allows many body systems to rest. And one of the key elements of good sleep hygiene is to use relaxing activities to prime your body for sleep. If none of the above tips does the trick for you, ask your doctor about alternatives. In your next issue of this Restful Sleep series, you'll learn about sleep issues that are unique to women. "Get off your ass and take your government back." ~Rocky Ward

Check out the all-new Mail beta - Fire up a more powerful email and get things done faster.