Sleep is essential for our overall health and well-being though a lot of people struggle with fully resting. The National Sleep Foundation found that women are more likely than men to have trouble sleeping. This is likely due to the fact that women are more likely to experience sleep disorders, such as insomnia and sleep apnea.
There are a number of things you can do to improve your sleep hygiene and get the restful sleep you need. In this article, we will share the top 5 sleep hygiene tips every woman needs to know. By following these tips, you can improve your sleep quality and quantity, and wake up feeling well-rested and ready to take on the day!
1. Stick to a Consistent Sleep Schedule
Sleeping and waking up at the same time every day, even on weekends, can help regulate your body’s internal clock and improve the quality of your resting. It is also important to allow yourself enough time for adequate sleep, which is typically 7-9 hours for adults.
2. Create a Relaxing Bedtime Routine
Setting a bedtime routine can allow your body to get in the rhythm of automatically winding down. Activities such as warm baths, reading books, or relaxation practices (like meditation and deep breathing) can help your body relax and prepare for rest.
3. Create a Sleep-Conducive Environment
The environment you sleep in plays a huge role in your resting quality. Make sure your bedroom is cool, quiet, and dark, and invest in a comfortable mattress, pillows, and bedding. Additionally, avoid using electronics in bed and keep them out of your bedroom entirely if possible.
4. Limit Caffeine and Alcohol Consumption
Caffeine and alcohol can both disrupt your sleep, so it’s important to limit your intake. Avoid caffeine in the afternoon and evening, and limit alcohol consumption to no more than one drink per day.
5. Stay Active During the Day
Regular exercise can improve sleep quality and duration. However, it’s important to remember that exercising too close to bedtime can actually have the opposite effect, as it can raise your body temperature and alertness. Aim for moderate exercise during the day or early evening, at least three times per week.
At Women’s Health and Menopause Center, we are always searching for ways for women to live their best lives. Visit our contact page to book an appointment with our OB/GYN specialists to learn about how you can improve your day-to-day life.