This might not come as a surprise, but women are more likely to struggle with insomnia than men. The real trouble is that most women don’t seek out solutions or can’t find adequate treatment for their insomnia. This can result in all kinds of ensuing issues, such as irritability, anxiety, weight gain, and more. Add to that the hormonal and biological changes going on in a woman’s body each month, and it’s no wonder that they’re having so much trouble falling asleep or staying asleep. Below are a few ways to conquer that insomnia and say hello to a peaceful night’s rest.
Makeover Your Mattress
Maybe it’s not you – it’s your mattress. It could be time to break up with that old, lumpy mattress and turn to a better quality one instead. Sure, buying a new mattress is something that most people need to save up for, but this is one item that you definitely don’t want to skimp on. If you can afford it, go for one that is top-quality and has excellent user reviews. You want something that has been scientifically tested and proven to improve sleep. If a brand-new mattress isn’t possible right now, consider a mattress topper.
A product from Linenspa or Tempurpedic will support the musculoskeletal system, helping to align the spine and contribute to a well-rested feeling upon waking up. The memory foam in the topper will hug your contours but also prevent pressure points from disrupting your sleep. When your bed feels oh-so-comfortable, it’s easier to drift off and stay asleep.
Block out the Light
As much as we hate to admit it, it’s hard to keep screens out of the bedroom. If you’re like most women, you tend to fall asleep to the TV blaring or while you’re scrolling on your phone. It’s time to clean up those bedtime habits and banish blue light from your bedroom. As the experts say, this room is for two things: sex and sleep. Therefore, mind-numbing entertainment and social media should stay out.
Something that also helps a lot of people deal with insomnia is to get some blackout curtains for the bedroom. These curtains block out noise and create a more natural environment for sleep, thanks to their dark color and thickness. Believe it or not, light plays a crucial role in regulating our circadian rhythms. A full day and evening of being exposed to light messes with it, so when it’s bedtime, our bodies aren’t ready. Blackout curtains can keep street lighting and noise at a minimum to make drifting off more natural.
Reset Your Internal Alarm
While this isn’t a quick fix, it’s definitely worth the extra effort. Going to bed and waking up around the same time can help to regulate your circadian rhythm, leading to fewer sleepless nights. There are even alarm clocks to make this easier. This one mimics the colors of the sunrise to gently wake you up, rather than using blaring beeps. You can also adjust its screen brightness and sync it up to Alexa.
Get Some Exercise
In general, people who exercise regularly tend to get better sleep. Try working out in the morning to wake your body up and signal that it’s time to start the day. If you prefer, fit in a workout in the afternoon or early evening. That being said, avoid working out a couple of hours before bed, as this could stimulate your body and impact your ability to fall asleep.
Another great workout is yoga; there are so many different variations from sweat-inducing to totally chill. A good quality yoga mat will ensure that you don’t hurt your joints or back. There are yoga classes in many cities these days, as well as countless videos online. The Internet is chock-full of yoga courses that are tailored to specific times of day. There are wake-up yoga videos and those that are great for winding down and getting ready for bed. One awesome aspect of yoga is that is focuses on breathing techniques. Yoga nidra is one of the best before-bed routines to try out as it centers on that line between waking and sleeping, helping participants delve into a deeper, more sufficient type of rest.
Develop a Bedtime Routine
A nighttime routine isn’t just for kids. In fact, it can make it even easier to fall asleep and sleep better, no matter how hectic your day has been. A solid bedtime routine that becomes a habit signals your brain and body that it’s time to start winding down. Over time, you’ll start to get sleepy around the same time each night, and you might even start waking naturally in the mornings.
So, what makes a good bedtime routine? Well, after dinner (which should be a few hours before bedtime), wash your face or take a soothing bath. Dim the lights and stay away from your phone, computer, and television. Grab a book instead, such as this one from James Clear. It’s all about building habits that stick, and it is a great read for some motivation on developing routines.
Consider an Herbal Supplement
You don’t have to drown yourself in heavy-duty sleeping pills, but a natural sleep aid might be worth your while. Something like this non-habit forming herbal sleeping pill could help. It has Magnesium, L-Theanine, Chamomile, Valerian Root, and other natural herbs that promote quality sleep and rest. If you feel uncomfortable taking a supplement, maybe you’ll feel better with an herbal tea. Chamomile is a go-to for most people, but there are other options such as lemon, magnolia bark, and passionflower. Drinking a non-caffeinated herbal tea before bed will help you sleep better than an alcoholic nightcap, which can keep you tossing and turning for hours. It reduces rapid-eye-movement, or REM sleep, the kind of sleep where we get our deepest rest.
Keep all of these tips in mind, and start trying them out to see what gives you the rest you so desperately deserve.
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