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Sleep disturbance or insomnia is not uncommon in women starting at midlife. While this may be due to a physical concern, usually it’s not. Let’s discuss some things you can do NOW to improve your sleep.

•Good sleep is a component of good health. Things that you do for good health are essential and will directly impact your quality of sleep. This means eating a healthy diet, regular exercise and good daily multivitamin/mineral supplements.

 •A healthy diet that is high in phytoestrogens such as fruits and vegetables may help if the cause of your sleep disturbance happens to be related to being perimenopausal. Apples, carrots, cherries, green beans, oats, peas, potatoes, soybeans and sprouts - just to mention a few!

 •Avoid stimulating agents such as nicotine and caffeine – that includes coffee, green tea, soft drinks, and chocolate. Even one cup of coffee in the morning can affect sleep quality hours later. We, as women, tend to metabolize caffeine much slower than men. If you smoke or chew tobacco…quit. Short of that, avoid smoking/chewing within a few hours of going to bed.

 •Sleep in a dark room. (How bright is your illuminated clock?)

 •Develop a sleep routine: going to bed at the same time; rituals such as having a cup of relaxing tea and then washing up, and the like.

 •Avoid taking naps.

 •Is your sleeping space comfortable? Look at light, noise and temperature. How about your bed? Is it too firm or too soft?

 •Avoid late night heavy meals. However, a light snack at bedtime may be helpful.

 •Try relaxation – mediate, take a bath, listen to soft music, read a gentle book, get a massage.

 •Avoid the news and other violent or emotional stimulation before bed! It’s hardly relaxing!

 •Avoid alcohol late in the day. It can cause waking in the night and impairs sleep quality.

 •Limit your bed activities to sleep and sex.

 •If you cannot sleep – get up and do something until you can sleep.

 •If worries are keeping you awake, try journaling – it may provide a way for you to “release” the worry onto paper and thus relax and sleep.

There are natural supplements that can be tried. If you are a milk drinker, consider having a glass of warm milk. Milk when it is warm releases tryptophan, the same substance that was in that Thanksgiving turkey that had you napping. On the other hand, I recently read that warm milk also has substances that can keep you awake. Let your own body tell you what it likes about milk.

Other suggestions include valerian root, melatonin, passion flower and of course the chamomile, catnip, anise or fennel teas. Some companies package teas in their own formulations for sleep, such as "Sleepy Time". Your local herbalist or health food store may also be able to give you suggestions. As with anything else, the key to try different things and see what you respond to.

Read the rest of this article: Improve Sleep

In Southampton, there are key areas to shop, one area being, West Quay Shopping Centre. West Quay Shopping Centre has many places to eat and drink, mainly on the third floor, such as, McDonald’s, Harry Ramsden’s, Nando’s, Café Giardino and Pizza Hut. The opening times are, Mon-Fri: 9am-8pm, Sat: 9am-7pm, Sun: 11am-5pm; however some retail stores have different opening and closing times. West Quay has over 90 shops, including major retailers such as, Marks & Spencer, French Connection, John Lewis, Zara, River Island and Coast Dune. For those of you who love donuts, Krispy Kreme is recommended and is on the Lower Shopping level.

Another key place to shop in Southampton is the Bargate shopping centre, which has approximately 35 outlet stores, including, the latest, fashions and music. Bargate shopping centre also has a variety of gifts and toys, a nail salon, and a photographic studio. The facilities in Bargate shopping centre are public toilets, which are accessible for people in wheel chairs. Some stores in Bargate Shopping Centre are, Underground Clothing, Gosh, Tees, Reggers Cafe and Trendsetters. If you use satellite navigation to get around, you may need a post code, which is, SO14 1HF. For further information on Bargate Shopping Centre, call 08700 11 0488.

One of my other favourite shopping locations in Southampton is, The Mall Southampton. Some of the stores in The Mall Southampton are, Bay Trading, Disney Store, Matalan and Poundland. The opening hours are Mon-Wed: 9am-6pm, Thurs: 9am-7.30pm, Fri-Sat: 9am-6pm and Sun: 11am-5pm. Finding parking can be difficult, however near The Mall Southampton, there are many car parks with plenty of spaces. The main car park used for The Mall Southampton is the multi storey car park called Marlands. This car park is open 24/7. There are facilities for disabled people. Firstly there are disabled toilets which are on the first floor. This means they are easily accessible. As well as the disabled toilets, there are lifts, for those who have difficulty using the stairs. Also the main entrance is big enough for wheel chairs. After a day of shopping, it’s nice to relax and have a snack, or something to drink. In The Mall Southampton, there is Starbucks, BB’s Coffee & Muffins, Pasta Bar, The Shed and Costa Coffee. For more information about The Mall Southampton, call 02380 339 164.

Another of my favourite places to shop in Southampton is The Mall Marlands Shopping Centre. It has 60 stores spread across two floors. The main stores in The Mall Marlands Shopping Centre are Matalan, Disney Store and Poundland. The opening times are Mon-Wed: 9am-5.30pm, Thu: 9am-7pm, Fri-Sat: 9am-5.30pm and Sun: 10.30am-5pm. The facilities of the shopping centre are toilets, lifts, public phones and a refreshments area.

All of these shopping centres are pleasant places to shop and there is something to suite every budget. You’re sure to find some bargains. I recommend each of these shopping centres, as they are truly worth the visit. Getting to each of these shopping centres shouldn’t be a problem. The public transport around each shopping centre is very good. There are buses coming and going at most times of the day.