Getting a good night’s sleep is a way to relax your body and set your mind at ease.
It is a scientifically proven fact that women tend to feel more stressed than men, and stress accompanied with mood disturbances can take a toll on your sleeping life. For this reason, it is important to rest your body and sleep seven to eight hours a day.
Besides getting enough sleep, make sure you take care of your body by drinking a lot of water, exercising regularly and maintaining healthy eating habits. It goes without saying: when you look after your body during the day, it will be much easier to fall asleep at night and wake up energised.
All women have different sleep habits and hygiene, but here are some of the tips for falling asleep more easily and waking up with more energy.
1. Relaxing Audio
The benefits of listening to relaxing music or audio books before going to bed are numerous. The nervous system recognises a soothing voice as a vessel for unwinding and even slowing down the heartbeat. When the mind is relaxed and you learn how to stop the overflow of unnecessary thoughts with music, sleep will come naturally. Dive into an audio book for only 15 minutes every night and it will help you let go of negative thoughts and cumulative stress.
2. Feeling Cozy
Often, due to stressful lifestyle, you can’t fall asleep at all or you wake up soaked in sweat. To prevent this, make sure that your body is able to breathe during the night so don’t wear clothes that are too tight, or use more than two covers. Also, make sure that your bed is comfortable and that the mattress topper is firm enough to support your lower back in order to avoid any back pain. Sometimes, an uncomfortable bed is the main cause of insomnia and restless nights.
Check the other ways to feel cozy for a comfortable good night’s sleep:
- Use Various Sizes Of Cushions And Pillows: Also, invest in high-quality pillows for a restful sleep. Cushions and pillows come in different colors, from monochrome staples to pinks, blues, and reds. Choose ones that provide good neck and shoulder support and are made of high-quality materials. Buy all sizes of cushions and pillows you need from a trusted company, such as White Linen Cushions.
- Aromatherapy: Make your bedroom cozy by using essential oils like lavender, lemon, eucalyptus, or chamomile oil in a diffuser to make it more relaxing, setting your mood for a good night’s sleep.
- Imagery: You can make your bedroom more inviting by installing artwork, such as hanging a painting of nature (e.g., beach view, flower, mountains) on the wall on top of the headboard.
3. Social Media Detox
Don’t obsess over your ex-boyfriend’s Instagram posts. Replace your phone with a good book or call your friend to tell them about your day. Chatting with a friend over the phone can have a calming effect on your mind. Hearing interesting or funny stories from work is like reading a stimulating comedy book. A good laugh before bed actually has a big role in releasing stress and tension.
Here are the other benefits of social media detox:
- More time to pray and meditate
- Avoid comparing oneself to other people
- Avoid anxiety and depression
- Focus on saying your goodnight to your children (reading them a bedtime story) and to your spouse
When you work-out before bedtime, it’s easier to get into sleep mode since the body is tired. A moderate aerobic exercise and a hot shower afterwards is a cure for a disease called tossing and turning every night. If going to the gym is too time-consuming, try exercising at home. To avoid injuries, just watch a YouTube tutorial to see how to properly perform the exercises. Furthermore, exercising releases a hormone called serotonin, ‘the happy hormone’, which lowers anxiety levels and boosts your mood, so you can doze off.
Check the following forms of exercise before bedtime you can try:
- A 10-minute Zumba for light cardio
- Yoga to improve breathing
- Pilates for greater flexibility
- Stretching exercises to loosen tight joints and muscles
5. Alcohol Is a No-No
In order for you to sleep peacefully, it is not a good idea to drink alcohol before bed. It affects both quality and quantity of your sleep. Even though sometimes you might feel it is easier to fall asleep when you’ve had a glass or two, it can be the reason why you wake up in the middle of the night. This is because your body wants to get rid of the alcohol and immediately sends you to the bathroom. Not to mention when you wake up, your heart starts beating faster, and you may have a headache and feel nauseous.
Sleep tips for women who long for a good night’s sleep (cont.)
6. Avoid Eating Too Much
Eating certain food and compulsive overeating should be avoided at all costs. Processed or spicy food close to bedtime can disturb your sleep routine because the stomach has a hard time digesting it and you can even experience elevated body temperature. When your temperature rises, it will take you more time to get into the light stage of sleep, and can be the cause of sleep fragmentation.
Take a look at these top tips for eating before bedtime:
- Avoid eating late because the body will convert food into energy, adding to stored fat.
- Take smaller portions because large portions of food can disrupt proper digestion.
- Avoid stimulants, like caffeine, chocolate, and sugars because these foods will keep you awake at night.
- Don’t go to bed with empty stomach because low blood sugar levels can interfere with your body’s ability to fall asleep fast and sleep well.
- The best foods before bedtime that promote melatonin or sleep hormone production include cherries, banana, raw honey, almonds, and turkey.
7. Routine Is the Key
Going to bed at the same time every night can help you establish your sleep routine. Once your body is accustomed to sticking to one routine, it will be much easier to fall asleep. Go out like a light by keeping the routine simple and avoid napping in the daytime. Too much sleep, or anything more than nine hours, is only acceptable for newborns. Otherwise, getting too much sleep can only make you more tired than before in the long run.