Your Key to a Good Night's Sleep

Sound slumber results in increased energy and productivity, improved heart and immune system health, a better mood, even a longer life. And hey, you just feel so much better after a satisfying 8 hours of rest. But chances are, you're not getting it. Not surprisingly, women tend to get less sleep than men do overall. Even if you don't have children, levels of sleep-promoting estrogen sink regularly during menstruation and then permanently in menopause. And symptoms related to both--cramps, headaches, hot flashes, and night sweats--also disrupt slumber.

Try these 20 ideas to find the sleep formula that works best for you.

1. Set a sleep schedule — and stick with it
2. Keep a sleep diary
3. Stop smoking
4. Review your medications
5. Exercise, but not within 4 hours of bedtime
6. Cut caffeine after 2 p.m.
7. Write down your woes
8. Take time to wind down
9. Sip milk, not a martini
10. Snack on cheese and crackers
11. Listen to a bedtime story
12. Stay cool ...
13. ...especially if you're menopausal
14. Spray a sleep-inducing scent
15. Turn on the white noise
16. Eliminate sneaky light sources
17. Consider kicking out furry bedmates
18. Check your pillow position
19. Breathe — deeply
20. Stay put if you wake up