10 Great Tips for Women to Improve Sleep and Health
Many women suffer from insomnia and, according to statistics, are more likely to suffer from sleep deprivation than men. If you are one of the 60% of all women who regularly have insomnia, here are some simple tips to help you get your beauty sleep so that you wake up refreshed and raring to go in the morning.
Tip 1: Keep to a Regular Bedtime
Your body needs the routine of regular hours, and although you might set an alarm clock in the morning, going to bed at a proper time will help you maximize your sleep time. Most people need around seven hours of sleep each night, with women in general often needing more sleep than men.
Tip 2: Keep Cool
We need to be cool in order to sleep. Our body temperature drops between 1 – 2 degrees before we sleep, so if your bedroom is too hot, it will keep you awake. If you are menopausal and suffering from night sweats, a cooling pillow or other bed cooling method will help you sleep. There are many different types of products to keep your body cool while you are in bed, and each uses different cooling methods.
Tip 3: Keep the Room Dark
Our bodies are naturally programmed to sleep when it is dark, so light pollution from street lights or even light within the home will disturb your sleep pattern. Try fitting some blackout curtains or alternatively try sleeping in eyeshades to block out the light.
Tip 4: Try Using Sleep Headphones
If external noise is keeping you awake or you find it hard to relax, try wearing sleep headphones. You can either listen to natural sounds such as white noise to block out exterior noise or listen to gentle music.
Tip 5: More about How Listening to Music Helps Improve Sleep
Scientific evidence shows that listening to classical music at bedtime improves health and sleep patterns far better than any other type of music. Evidence shows that it can lower blood pressure levels, slow the heart rate relax muscles, and even improve depression. One test carried out on 94 students found that it was an effective intervention in reducing sleeping problems.
Tip 6: Switch off Your Devices
Hearing your smartphone alert in the middle of the night will wake you up and encourage you to play with your phone if you can’t sleep. Also, the blue light of devices will keep you awake. If you must have your phone next to your bed or need to use the alarm clock function, switching to flight mode will keep your phone on but minimize the risk of nighttime distractions.
Tip 7: Don’t Eat and Drink too Heavily Before Bed
Eating a big meal within two hours of bedtime will increase the risk of indigestion or heartburn, and this tends to become more noticeable as you get older. Likewise, drinking too much before bed will cause you to visit the bathroom frequently. Try to refrain from eating and drinking too heavily too close to bedtime, and it will improve your sleep.
Tip 8: Avoid Stimulants
Caffeine and alcohol are both stimulants, and they will keep you awake at night. Try avoiding caffeine after 6 pm so that it doesn’t make you feel wired and unable to sleep.
Alcohol does make you fall asleep quickly, but unfortunately, it does wake you up a few hours later because of the stimulant and dehydrating effect. If you do drink alcohol in the evening, make sure you have a glass of water on standby so that you can have a drink and then go back to sleep.
Tip 9: Try Some Relaxation Exercises
If you can’t sleep, try some mindfulness exercises such as rhythmic breathing or imagining a beautiful, peaceful place. Alternatively, try tensing all the muscles in your muscles and then relaxing them. Taking your mind off your insomnia will help you get to sleep more easily. Tensing your muscles will help your body to relax.