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Researchers Find Women Aren't Sleeping Enough

A study conducted by the National Center for Health Statistics found that middle aged women are not sleeping enough. As reported by Today, nearly half of the women surveyed did not feel well rested.  

The study also found that 1 in 3 women between the ages of 40 and 59 slept less than seven hours per night. Women on the verge of menopause were the least likely to get seven hours of sleep and postmenopausal women fared little better. 

Both men and women need high-quality sleep to function optimally, but women are more likely to encounter sleep difficulties. Menopause brings its own set of troubles for women's sleep, including hot flashes and night sweats.

If you're having trouble sleeping, your diet might be a factor. Many people grew up drinking a glass of warm milk before bed to help lull them to sleep. Warm chamomile tea is another beverage which is known for its calming properties. 

Certain foods are known for their sleep-inducing effects. Cherries are a natural source of melatonin, and drinking tart cherry juice has been found to potentially improve sleep duration and quality. Almonds and spinach are rich in magnesium, which is known for promoting sleep and relaxing muscles. In general, eating a high-protein snack several hours before bed may help you sleep, as it can provide the L-tryptophan needed for your melatonin and serotonin production.

There are foods and beverages that can significantly interfere with sleep. Caffeine is an obvious example but spicy foods are also linked to poor sleep patterns. Alcohol, fatty foods, dark chocolate and coffee also can wreak havoc on your ability to fall asleep. I recommend that you stop eating three hours before bedtime and this time can be incorporated into an intermittent fasting routine.  
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