Less Than 7 Hours Sleep May Raise Cancer Risk in Women

Though more study is needed to understand the relationship between sleep and cancer, it is well established that adequate sleep is generally important to health for everyone -- men, women and children.

Following are some suggestions for improving sleep:

Establish a regular pattern. Go to bed at the same time every night and get up at the same time every morning -- even on your days off.

Create a pleasant sleep environment: quiet, dark, comfortable and relaxing. Make sure your room is neither too warm nor too cold, and keep it well ventilated.

Invest in a bed that's the right size and firmness for you, and don't use it as a multipurpose space. If you enjoy reading before bed, do it in a comfortable chair. Watch TV and listen to music elsewhere in the house. Never eat in bed. Keep electronic equipment out of your bedroom.

Relax before bedtime. This is not the time to fit in your three mile jog. Exercise is best done earlier in the day. Avoid action-packed, frenetic entertainment offerings. Don't use this time to do stressful tasks such as paying the monthly bills. A warm bath is great. So is pleasant music. This is a good time for reading -- as long as the book is not one that will keep you turning pages all night long.

Don't eat large meals close to bedtime. Also, don't drink caffeinated beverages or alcohol. A drink might help you fall asleep initially, but it interferes with the quality of your sleep. You'll be more likely to wake up during the night. Don't smoke (ever -- but especially not before bedtime).

Avoid taking medications right before bedtime if possible. This applies to over-the-counter remedies as well as prescription drugs. Check with your doctor if you're not sure whether you can alter your med schedule.