“Sleep difficulties in midlife women are often
caused by hot flashes. Strategies to treat sleep disruptions
should consider this unique instigating factor”.1

Umbrella

What may the Sleep Management Umbrella include?Sleep Management Sleep Management Sleep Management

Depending on the Source (DotS) this Umbrella may include:

  • Sleep Hygiene
  • Sleep Management
  • Sleep Routine

Sleep Hygiene

What is sleep hygiene?

DotS the definition of sleep hygiene may vary. In Healthy Sleep Habits the American Academy of Sleep Medicine’s (AASM) definition is:

“The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health. When people struggle with insomnia, sleep hygiene is an important part of cognitive behavioral therapy (CBT), the most effective long-term treatment for people with chronic insomnia. CBT for insomnia can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management”.2

Sleep Habits

What can I do?

In Sleep: About Sleep – What To Do the (United States) Centers for Disease Control and Prevention (CDC) explain:


“Better sleep habits can help you get a good night’s sleep. Habits that can improve your sleep include:

  • Going to bed and getting up at the same time every day
  • Keeping your bedroom quiet, relaxing, and at a cool temperature
  • Turning off electronic devices at least 30 minutes before bedtime
  • Avoiding large meals and alcohol before bedtime
  • Avoiding caffeine in the afternoon or evening
  • Exercising regularly and maintaining a healthy diet”.3

In Healthier Sleep In Adults the World Sleep Society elaborate on:

Sleep Management

  1. “Establish a regular bedtime and waking time
  2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep
  3. Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke
  4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate
  5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable
  6. Exercise regularly, but not right before bed
  7. Use comfortable, inviting bedding
  8. Find a comfortable sleep temperature setting and keep the room well ventilated
  9. Block out all distracting noise and eliminate as much light as possible
  10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation”.4

Still Awake

What if I cannot fall asleep?

In Insomnia: What Can I Do To Sleep Better? the Office on Women’s Health, United States Department of Health and Human Services include:

Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management

 

 

 

 

  • “If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy”.5

Alcohol

Is there an association between alcohol and sleep?

In Your Back-To-Sleep Guide for 3AM Wake-Ups (Australian) Jean Hailes for Women’s elaborate on:

“With its power to send us to sleep quickly, alcohol appears the perfect sleep aid. But according to Steve Allsop, professor at Curtin University’s National Drug Research Institute, “we do not get quality sleep under alcohol’s influence”.

Alcohol can “increase the speed of falling asleep, [but] it suppresses or reduces rapid eye movement (REM) sleep, which is essential to sleep health and waking refreshed”, he says. The drink also increases urine production, meaning night-time trips to the loo, plus large amounts can affect the respiratory system, promoting snoring and poor sleep, adds Prof Allsop”.6

Health Care Provider

What if I would like help with my sleep management?

In Sleep: About Sleep – Management: Keeping A Sleep Diary the CDC explain:

“Your provider may have you keep a diary of your sleep habits to better understand what’s going on.

Your sleep diary should include when you:

  • Go to bed
  • Sleep ManagementWake up during the night
  • Wake up in the morning
  • Take naps
  • Exercise
  • Drink alcohol or caffeinated drinks
  • Take medications”.7

Health Topics A-Z

Where may I find Health Topics A-Z related to Sleep Management?

In Health Topics A-Z you may find:

Links

Where may I find Links related to Sleep Management?

Your Country may have Links similar to:

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Society for Women’s Health Research Interdisciplinary Network on Sleep. Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? 2017: 14. https://swhr.org/wp-content/uploads/2017/11/SWHR_Women-Sleep-Guide.pdf Accessed: 22 November 2024
  2. Healthy Sleep Habits. Updated: August 2020. American Academy of Sleep Medicine http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits Accessed: 22 November 2024
  3. Sleep: About Sleep – What To Do. 15 May 2024. Centers for Disease Control and Prevention https://www.cdc.gov/sleep/about/index.html Accessed: 22 November 2024
  4. Healthier Sleep In Adults. World Sleep Society https://worldsleepday.org/tips-for-adults Accessed: 22 November 2024
  5. Insomnia: What Can I Do To Sleep Better? Page Last Updated: 22 February 2021. Office on Women’s Health, United States Department of Health and Human Services https://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html Accessed: 22 November 2024
  6. Your Back-To-Sleep Guide for 3AM Wake-Ups. 14 June 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/news/your-back-to-sleep-guide-for-3am-wake-ups?gclid=EAIaIQobChMIrrW5p-nW-AIVTisrCh1gTgWzEAMYAyAAEgIp7vD_BwE Accessed: 22 November 2024
  7. Sleep: About Sleep – Management: Keeping A Sleep Diary. 15 May 2024. Centers for Disease Control and Prevention https://www.cdc.gov/sleep/about/index.html Accessed: 22 November 2024
Topic Last Updated: 22 November 2024 – Topic Last Reviewed: 22 November 2024