If you’re a woman suffering from insomnia or sleeplessness, you’re not alone. In fact, according to the National Sleep Foundation, women are more likely than men to experience insomnia. There are a number of reasons why this may be the case, including hormones, stress, anxiety, and depression. But whatever the cause, the effect is always the same: you’re exhausted during the day and your quality of life suffers as a result.
Fortunately, there are a number of things you can do to get more restful sleep. In this blog post, we’ll share some tips for women with insomnia so that you can finally get the rest you need and deserve.
1. Establish a regular sleep schedule.
One of the best things you can do for yourself if you suffer from insomnia is to establish a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends. This may be difficult at first, but stick with it and eventually your body will adjust.
2. Create a bedtime routine.
Another helpful tip for getting more restful sleep is to create a bedtime routine. This can include things like taking a warm bath or shower, reading a book, or doing some gentle stretching exercises. The key is to do something that relaxes you and helps you wind down before bed so that you’re not tossing and turning all night long.
3. Limit your caffeine intake.
If you want to get more restful sleep, it’s important to limit your caffeine intake. This includes coffee, tea, soda, and even chocolate. Caffeine is a stimulant and can keep you awake at night, so it’s best to avoid it in the evening hours.
4. Avoid alcohol before bed.
While it may seem like drinking alcohol before bed will help you sleep better, that’s actually not the case. Alcohol is a depressant and can interfere with your sleep cycle, so it’s best to avoid it altogether if you suffer from insomnia or sleeplessness. If you do drink alcohol, be sure to do so earlier in the evening so that your body has time to metabolize it before bedtime.
5. Keep your bedroom cool and dark.
Another simple but effective tip for getting more restful sleep is to make sure your bedroom is cool and dark when it’s time for bed. A dark room signals to your brain that it’s time for sleep and a cool room promotes deep sleep by helping your body reach its natural temperature dip that occurs around 3 am each morning. So turn off any bright lights in your bedroom and open a window if necessary to let in some fresh air. You might also want to consider investing in blackout curtains if light from outside is an issue for you.
6. Get up and move around during the day.
If you spend most of your day sitting down—whether that’s at a desk or on the couch—it’s no wonder you’re having trouble sleeping at night. Our bodies are designed to move, and when we don’t get enough physical activity during the day, it can have an adverse effect on our sleep. So, make sure to get up and move around as much as possible during daylight hours. Take a walk around the block, go for a swim, or sign up for a yoga class. Just make sure not to exercise too close to bedtime, as this can have the opposite effect by making it harder to fall asleep.
If you’re struggling with insomnia or sleeplessness, know that you’re not alone. These tips can help you get more restful sleep so that you can feel your best. However, if you find that you’re still struggling despite trying these tips, it might be worth seeking out professional help. Jennifer Jay Marcenelle is the Owner of Burn Bright Today and an Integrative Health and Wellbeing Practitioner who can help you get to the bottom of what’s keeping you up at night and provide guidance on how to get the rest you need. Visit burnbrighttoday.com today to learn more about Jennifer’s services and how she can help you sleep better tonight.
