Women & Sleep: 7 Simple Ways To A Better Night’s Rest
Getting a restful sleep is crucial to maintain both physical and mental health. It is as important as eating a healthy diet and exercising regularly. Know that lack of sleep can lead to several health issues, such as diabetes, depression, heart attack, stroke, and more.
Some of the common causes of poor sleep may include:
- Stress and anxiety
- Work pressure
- Chronic pain, and more.
According to medical experts, you should sleep for at least eight to nine hours a day. But unfortunately, more than 70% of women fail to accomplish that goal. However, if you are one of them, we have got you covered.
In this article, we will discuss some of the proven tips that will help you sleep better at night and look at the best ways to a better night’s rest. Let’s get started!
1. Pay Attention To Your Diet
Believe it or not, the food you consume can have a direct impact on your sleep and overall health. It’s crucial to make some dietary changes and eat food that has sleep-promoting properties. Some of the best foods you can consume at night include:
- Chamomile tea
- Tart cherry juice
- Fatty fish
- White rice
- Bananas, etc.
To get restful sleep, never go to bed neither hungry nor stuffed. It is always better to avoid large meals soon before going to bed. It will make you uncomfortable and you won’t be able to get restful sleep. Try to avoid alcohol, caffeine, and nicotine at night too. While alcohol can make you sleepy at first, it can hinder your sleep later at night.
2. Improve Your Bedroom Environment
The overall appearance of your bedroom plays a key role in promoting a good night’s sleep. Some of the crucial factors that impact the bedroom environment include temperature, noise, external lights, etc.
According to research, most women have claimed that reducing the noise and diminishing the light can promote quality sleep at night. Thus, to create a restful environment, make sure to reduce the noise and remove all the artificial lights from your bedroom. You can also use aromatherapy sleep spray. Aromatherapy sleep spray is a great way to improve your bedroom environment and create a more peaceful and calming atmosphere. The scent can even help reduce stress and anxiety levels, making it easier to fall asleep and stay asleep for longer. You need to create your room as a place to relax and enjoy and these things can really improve your bedroom environment.
3. Go For Health Screening
Having low testosterone levels can have a big impact on your overall health. Loss of muscle, excessive weight gain, hair loss, and depression are some of the symptoms of low testosterone. Besides these symptoms, low testosterone can also affect your good night’s sleep.
So, if you have trouble sleeping or wake up sleepy, make sure to test your testosterone levels. You can visit a professional doctor who will diagnose your symptoms and suggest the best treatment accordingly.
4. Exercise Regularly
Exercising regularly is one of the best ways to stay fit (both mentally and physically) and get a restful sleep at night. Most experts have claimed that exercising regularly can reduce the symptoms of insomnia.
While exercising daily is great, doing it a few hours before going to bed can cause sleep problems. However, some studies have shown no negative effects of exercising too late in the day. It depends on the individual’s body and daily routine.
Thus, to get restful sleep at night, make sure to exercise regularly during daylight hours.
5. Avoid Drinking Liquids Before Bedtime
While staying hydrated is great, make sure to avoid drinking any liquids 2-3 hours before going to bed. Drinking too much liquid before going to bed can hinder your sleep and this will affect your daytime energy.
6. Avoid Long Daytime Naps
A short 10-15 minute nap in the afternoon can give you an instant energy boost and improve your alertness. But make sure not to take a nap for too long as it can hinder your nighttime sleep and you will find yourself tossing and turning. Staying awake in the afternoon will tell your body that you only have to sleep at night.
7. Manage Stress
One of the best ways to reduce stress is to do meditation and this is also one of the best ways to a better night’s rest. Meditation can work wonders for your anxiety and enhances your mood. Try to meditate for at least 20-25 minutes daily.
Also, try to resolve all your worries and work issues before going to bed. Write down what’s running in your mind and keep it aside for the next day.
Nearly 8 out of 10 individuals often struggle to get restful sleep at night. Know that quality sleep can help you stay healthy both mentally and physically. To get quality sleep at night, you can follow the tips mentioned above or try using sleep gummies, a type of dietary supplement containing ingredients like melatonin or chamomile that may promote sleepiness, but it’s important to consult a healthcare professional before using them.
To sum up, you can follow the ways to a better night’s rest above to improve your sleep and health. However, if these tips don’t work, make sure to consult a professional doctor for advice.
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