7 Steps To Slumber
New Zealand Woman's Weekly|December 24, 2018

If Insomnia Is Keeping You Awake, A Few Small Changes To Your Routine Can Help Stop You Sleeping Rough.

7 Steps To Slumber

Not again! It’s 3am and you’re wide awake, staring at the ceiling, just hoping, wishing and begging for sleep.

According to the Sleep Health Foundation, insomnia is defined as a difficulty to fall asleep, go back to sleep or waking too early and is common among women aged over 50. In fact, statistics show that 40% of older Kiwis suffer from insomnia.

“Hormonal changes during menopause play a part,” says Dorothy Bruck, director of the Sleep Health Foundation. “Hot flushes are a major sleep disruptor, while women who’ve experienced post-menopausal weight gain tend to also be more prone to sleep apnoea, a condition that leads to snoring, disrupted breathing and poor sleep.”

Studies show insomnia can lead to fatigue, stress, weight gain and depression. But these tips could have you on the way to a good night’s sleep.

EXERCISE EARLY

There’s no doubt exercise has a host of health and wellbeing benefits – and working out at the right time could also set you up for a solid night’s rest.

“Go for a brisk walk or run in the morning, when there’s plenty of natural outdoor light,” Dorothy says. “Sunlight helps to raise your body’s [circadian] rhythm during the day, while darkness prompts it to dip, getting you in the mood for bed.”

Exercise can have stress-busting benefits, too, helping you reach the calm needed to settle down for the night.

CUT THE CAFFEINE

この記事は New Zealand Woman's Weekly の December 24, 2018 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

この記事は New Zealand Woman's Weekly の December 24, 2018 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

NEW ZEALAND WOMAN'S WEEKLYのその他の記事すべて表示
Sweet SUCCESS
New Zealand Woman's Weekly

Sweet SUCCESS

Delicious twists on traditional favourites

time-read
6 分  |
September 16, 2024
Calzone CRAVING
New Zealand Woman's Weekly

Calzone CRAVING

Anything you can put on top of a pizza can go inside these air fryer Italian turnovers

time-read
1 min  |
September 16, 2024
Kai & kindness - ‘OUR RECIPE FOR A GOOD LIFE'
New Zealand Woman's Weekly

Kai & kindness - ‘OUR RECIPE FOR A GOOD LIFE'

The foodie and her brother have dished up a cookbook full of comfort

time-read
3 分  |
September 16, 2024
Kia Ora Dame! 'I HAD A BIGGER PURPOSE'
New Zealand Woman's Weekly

Kia Ora Dame! 'I HAD A BIGGER PURPOSE'

It could have taken a toll on her, but Naida's phone greeting started a legacy

time-read
3 分  |
September 16, 2024
Dame Hinewehi's healing haka - 'IT'S GOING TO CHANGE LIVES'
New Zealand Woman's Weekly

Dame Hinewehi's healing haka - 'IT'S GOING TO CHANGE LIVES'

Beating a world record is personal for the music therapy founder

time-read
3 分  |
September 16, 2024
Unbreakable Mamie - 'I'M READY TO FAMOUS!' BE
New Zealand Woman's Weekly

Unbreakable Mamie - 'I'M READY TO FAMOUS!' BE

The TV star and model is excited about what the future holds

time-read
3 分  |
September 16, 2024
Below Deck detective - CAPTAIN LEE'S SEA CHANGE
New Zealand Woman's Weekly

Below Deck detective - CAPTAIN LEE'S SEA CHANGE

The superyacht hero's family tragedy has led him to navigate scary waters

time-read
3 分  |
September 16, 2024
Swings & roundabouts - OWEN'S BIG KID PROJECT
New Zealand Woman's Weekly

Swings & roundabouts - OWEN'S BIG KID PROJECT

Playtime's a whole lot more fun thanks to the radio host

time-read
3 分  |
September 16, 2024
Haunted by tragedy - KATE'S SHOCK LOSS
New Zealand Woman's Weekly

Haunted by tragedy - KATE'S SHOCK LOSS

The star is still dealing with the death of her dad when she was aged four

time-read
3 分  |
September 16, 2024
Top-secret royal plan - BRINGING HARRY HOME
New Zealand Woman's Weekly

Top-secret royal plan - BRINGING HARRY HOME

Disillusioned with life in the US, the prince is reaching out to friends in the UK

time-read
3 分  |
September 16, 2024