Women and Sleep: 5 Simple Tips for a Better Sleep
The way female folks are wired, they have a higher risk for insomnia. They are 1.7 times more likely to develop anxiety and depression, which fuels insomnia. Every month, all women experience fluctuating hormones that are common during menstruation, menopause and pregnancy. According to a report, 67% of women acknowledge sleep issues during the monthly period. Premenstrual syndrome has various symptoms like tiredness, anxiety, backache, which makes sleeping difficult.
Pregnancy also messes up the hormones leading to pain, mood changes, and constant urination. With time, these symptoms worsen, which makes sleep difficult. 80% of pregnant women reported having trouble sleeping, according to research. A pregnant woman will experience pain, severe discomfort, and the need to urinate, disturbing the sleep cycle.
Menopause also messes up the hormone as it experiences significant changes. Many women experience hot flashes, weight gain, and other symptoms like depression, migraines, etc., that make sleep uncomfortable.
Even though a woman might resort to contemporary medications, it comes with side effects and the tendency of over-dependence or addiction. As a result, a woman will be better off with a natural and tested approach to correcting sleep issues.
This article explores five ways a woman can enjoy a night of deep and relaxing rest:
1. Have A Sleep Schedule
A healthy adult, female inclusive, needs an average of eight hours of sleep. You might not need more than eight hours to achieve the recommended hours of sleep. Make sure you don’t dedicate your weekends to chores which brings the tendency to oversleep. As much as possible, try to have a set time for bed every day, including weekends. While you might stay out late at the weekend, ensure your wake-up time does not differ much as well. Consistency helps maintain the sleep-wake cycle of the body.
When you get to bed, the longer you try to fall asleep, the harder it gets. As a result, leave your bedroom and do something relaxing for a couple of minutes if you do not fall asleep after about half an hour of getting to bed. When you feel relaxed, go to bed and sleep.
2. Use CBD Products For Sleep
Many women have trouble sleeping due to various issues. As a result, an adequate sleep remedy should address various underlying issues that affect sleep.
Worry, anxiety, pain, depression, etc., are the underlying cause of sleep issues for many women. This calls for a remedy to address these issues so that falling asleep will be easy. CBD fits this bill as it takes care of many underlying issues that affect sleep in women. Here are some ways CBD can help:
- CBD can relieve various pain like menstruation, arthritis, childbirth, joint pain, and other illness
- It can lessen many of the effects of PMS like cramps, anxiety and keep the emotions stable.
- CBD can enhance the sex life
- It can help with symptoms of menopause like mood changes, hot flashes, osteoporosis
With the above, it is evident that CBD can help address many underlying issues responsible for sleep issues in women. It is possible to take CBD as oil, use a CBD bath bomb, CBD pills, etc. Click here to read more.
3. Keep Away From Screens At Night
Your bedroom is meant for relaxation and sleep, so there shouldn’t be any electronics. The presence of electronics that emit blue rays disturbs sleep. Similarly, stay away from the screen for about an hour to bed. This includes all electronic devices like tablets, PCs, smartphones, etc. The light rays from this device confuse the brain, so it assumes it is still daytime.
For you to fall asleep, the body needs to produce melatonin. Interestingly, the factors that affect melatonin production also determine sleep. As a result, excessive stress, too much light at night, aging, etc., affects melatonin production. With this, reduce the use of smartphones when it’s time to sleep. Many women are guilty of scrolling through social media feeds when it's time to sleep, negatively affecting sleep.
When you work out, you get many benefits, like a sexy bikini body, relaxed mind, improved mood, and above all, better sleep. Exercise can be your ticket to a night of deep and relaxing sleep. According to research, exercise can help you fall asleep quickly, thereby improving the overall sleep quality.
Exercise is a vital tool to relax the mind and trigger essential processes for deep sleep. According to a study by the sleep foundation, the exercise proved incredibly helpful in improving the sleep cycle of people living with chronic insomnia.
The good news is that such exercise need not be intense. An activity as simple as walking or other forms of moderate-intensity aerobic workout can significantly reduce the time to fall asleep. According to research, exercise triggers the release of endorphins, which helps feel alert while having such activity and assists in winding down when it's time to sleep. Working out also boosts our body temperature to keep the body up. With this, the body can easily drift off once the temperature drops.
5. Mindful Meditation
Mindfulness helps bring the mind to the moment, ridding you of worry, anxiety, and racing thoughts that might disturb sleep. It is one of the most potent tools women can use to induce sleep, as revealed in a recent review of various high-quality studies. Also, women entrepreneurs recommend meditation as part of their daily routine.
One study conducted in Wuhan, China, explored the effect of mindfulness on sleeping during the COVID-19 pandemic. Based on the ten days study, subjects used an app that took them through guided meditation. The participants reported the effect of mindfulness and how much their sleep improved the following day.
In other words, mindfulness can keep you calm even in the face of a distressing situation so that your sleep does not suffer. It is a potent tool that can prevent the mind from wandering and unnecessary rumination. With mindfulness, people accept negative thoughts without fighting them (this is where the problem lies). This habit reduces the intensity of such thoughts and prevents them from escalating.
Many resources exist online which can help users attempt meditation. There are meditation apps as well as guided meditation. Mindful breathing, a full-body scan, etc., are forms of meditation that seek to relax the body. In addition to helping with sleep, they can help reduce depression and anxiety, which leads to a better quality of life.
A woman will pass through many things that will affect her sleep. However, there are positive and effective ways to ensure your sleep does not suffer as you pass through these. This article has explored several ways to improve your sleep habit and enjoy a night of deep and relaxing sleep as a woman.