Women and Sleep: Tips for Getting Your Best Rest
A lot of women struggle to get a good night’s sleep. Not only does good sleep help you approach each day refreshed, but getting enough sleep can help you stay healthy, reduce stress and lower your risk for serious health issues like heart disease. Try these tips to ensure you get a good night’s sleep, every night.
If you're struggling to sleep, evaluate your evening meals. If you eat a heavy meal, digestion is likely to take longer and could disrupt your rest. Choose something with lots of vegetables, lean meats and whole grains to end your day.
Bedtime routines are not just for children. Establishing one for yourself is just as important. Going to bed at the same time every night helps your body naturally know when to relax. And adding things like comfy pajamas, a white noise machine and a consistent skin care regimen can help send the signal to your brain that it's time to wind down.
In addition to going to bed at the same time, create a relaxation routine. Before getting into bed, try taking a warm shower or bath, practice deep breathing or read a book. Over time, these activities will signal your body to know that it's time for rest and ultimately, sleep.
Avoid "Blue" Light
Electronics such as TVs, reading devices, cell phones and computers all emit light that can disrupt the body's natural sleep and wake cycles. If you find that falling asleep is consistently difficult, try removing these sources of light at least 30 minutes before closing your eyes.
Keep it Cool
A cool environment is actually more conducive to rest than a warm one. Adjust your air conditioning at night and keep your room temperature below 70 degrees Fahrenheit. During menstrual cycles, the body's temperature rises, so it may be necessary to adjust even further.
Sure, alcohol will make you drowsy. But it doesn't help you stay asleep and in fact, can disrupt the body's natural sleep cycle. Instead, try a decaffienated cup of tea, hot cocoa or warm milk.
Still having issues falling and staying asleep? Talk to your primary care provider or your OBGYN. Looking for a women's health professional? Let us help you.