Getting a good night’s sleep is key to feeling your best, both physically and emotionally. Unfortunately, it can be tough to relax and drift off when you’ve got so much on your mind. Here are a few tips for women to help them get the best sleep possible.
Invest in a Mattress That Is the Right Size and Firm for You.
If you’re having trouble sleeping, it could be because your mattress is too soft or too hard for your body. For the best night’s sleep, shop for a mattress with just enough firmness to support you while still being comfortable.
If you’re not getting restful sleep, your mattress may be to blame. A good rule of thumb is the larger the person, the bigger the bed they should have. If you are a larger woman or more than one person sleeps in the bed, make sure you get a queen-size mattress at least. Also, it’s best to purchase a firm mattress instead of a soft one-you’ll get better support that way.
A good mattress will support your body and help you relax. If you’re unsure what kind of mattress is best for you, ask a salesperson at a furniture store.
Go to Bed at the Same Time Every Day.
Changing up the routine can actually disrupt your internal clock. If you need to, set a specific time each night before bed when you turn off electronic devices and start winding down with some simple routines.
Setting a pattern can help you get in sync with your internal clock and make it easier to fall asleep when you need to. Try not to shift your bedtime around by more than an hour or so since doing so can actually prevent you from getting quality sleep during prime hours later on in the evening. Make sure your room is dark and quiet as well before drifting off.
Invest in High-Quality Bedding.
Having comfy sheets and blankets will help you sleep better at night. If your budget allows, buy all-cotton or bamboo bedding because these fabrics are soft, breathable, and stay comfortable for longer than synthetic materials.
Opt for lightweight duvets that will keep you warm without adding too much extra weight, and make sure to change your sheets regularly-every week or two should do the trick.
Cotton and bamboo bedding are soft, breathable, and comfortable. If you can’t afford to purchase new bedding, try washing your current settings in a detergent made for sensitive skin.
Create a Relaxing Bedtime Routine.
Before going to bed, take some time to relax your mind and body. This might include taking a hot bath, reading a book, or listening to calming music. Avoid watching television or working on the computer in bed, as these activities can stimulate your mind instead of calming it down.
To get the best sleep possible, ensure your bedroom is dark and quiet. If there are any light sources in your room that are bothersome, get some blackout curtains to block them out. Light influences our internal clock and can affect sleep. Blue light is particularly bad for sleep because it sends signals to the brain that makes us feel more awake and alert.
If you need some noise to fall asleep, try using a white noise machine or app.
Temperature is also key when it comes to getting a good night’s sleep. Make sure your room is cool-between 60 and 67 degrees Fahrenheit is ideal.
Taking some time for yourself before bed can help you relax and fall asleep faster!
Avoid Caffeine and Alcohol Before Bed.
Consuming caffeine or alcohol before bed can make it harder to fall asleep. Caffeine is a stimulant that can keep you awake for hours after ingestion, while alcohol can interrupt your sleep cycle and make you feel tired in the morning.
If you’re having trouble sleeping, avoid drinking coffee and alcohol close to bedtime. If you can’t cut out caffeine altogether, try to drink it earlier in the day so that its effects have worn off by nighttime. And if you do want a glass of wine before bed, make sure to drink only one or two servings and give yourself plenty of time to sober up before going to sleep.
Both caffeine and alcohol can interfere with your ability to fall asleep. If you need a boost during the day, try drinking coffee or tea that is lower in caffeine. And for evening drinks, stick to herbal teas or low-alcohol beers.
Avoid Working or Watching Television in Bed.
Doing work or watching television in bed can keep your mind active and prevent you from falling asleep. If you need to do some work in the evening, try doing it in another room so that you associate your bed with rest, not productivity.
Watching television before bed is also a no-no. The blue light emitted from screens can disrupt your sleep patterns and keep you up for longer than necessary. If you’re struggling to quit watching TV altogether, try setting a time limit for yourself or downloading an app that will help you track how much time you spend in front of the screen.
You might even want to invest in an adjustable screen so that you can use your electronics more easily at night without disrupting your sleep routine.
Avoid Smoking near Bedtime.
Smoking before bed can make it harder to fall asleep. Nicotine is a stimulant that can affect your ability to drift off, while second-hand smoke could be bothersome for women with allergies or asthma. Smoking has all sorts of negative effects on the body’s ability to function properly, including making breathing difficult during sleep and reducing oxygen flow throughout the body.
If you’re having trouble sleeping, try avoiding smoking at least one hour before bedtime. If you need to, remove any cigarettes and lighters from your bedroom, so they don’t interrupt your rest.
Some cigarette smokers find relief by switching to e-cigarettes. The vapor doesn’t contain harmful chemicals, although the health effects of these devices are still under investigation.
Don’t Eat Before Bed.
Eating heavy meals right before going to sleep will disrupt your internal clock and affect the quality of your sleep later on in the night.
Eating close to bedtime can cause heartburn and indigestion. If you’re having trouble sleeping, try avoiding food for at least two hours before going to bed.
If you’re really hungry before bed, try eating a light snack that is low in fat and sugar. Avoid eating high-carbohydrate foods, as they can make you feel sleepy initially but then wake you up later in the night.
If you have problems with acid reflux, avoid eating spicy or acidic foods before bedtime. These foods can trigger uncomfortable symptoms such as heartburn and indigestion.
Exercise Regularly But Not Within Two Hours of Going to Bed.
Women who are active in the evening may have trouble falling asleep. Physical activity can rev up your metabolism and trigger adrenaline, which will make it harder to fall asleep.
If you’re having trouble sleeping, try exercising earlier in the day so that the hormones associated with exercise have time to dissipate before bedtime.
And when you do work out at night, don’t go too hard!
Intense workouts might keep your body in an excited state for longer than usual. This means that it’ll take your body even longer to calm down once workout time is over.
Exercising within two hours of bedtime can also raise your body temperature, making it difficult to get comfortable enough for sleep.
Instead of hitting the gym right before bedtime, consider doing some yoga or taking a relaxing walk after dinner.
Again, it’s also helpful to think about the physical environment when exercising at night. If you regularly work out right before bed and find that your body temperature is too high for sleep, try moving your workout into the morning or early afternoon so that it doesn’t interfere with your sleep. Or switch up your routine to something more low-key like yoga or pilates, which aren’t as energizing as weight training.
Consider Using Aromatherapy to Create a Calm Environment.
Aromatherapy is the use of fragrant essential oils to promote physical and emotional well-being. Certain scents have been shown to help women relax and fall asleep.
If you’re having trouble sleeping, give aromatherapy a try. Try lighting a scented candle or keeping some fragrant essential oil next to your bed and inhaling its scent as you drift off to sleep (just make sure you choose an odor that is calming and doesn’t trigger allergies or headaches).
My favorite oil is lavender. It really helps me feel calm and relaxed before going to bed, but there is a whole world of oils out there.
Stress management techniques such as meditation and deep breathing can also help reduce anxiety before bedtime.
Meditation is a form of concentration in which you focus on a single thought or object to achieve a state of relaxed awareness.
Deep breathing is a simple technique that can be used to calm the mind and body. When done correctly, deep breathing can help you fall asleep faster and improve the quality of your sleep.
Try implementing some of these techniques into your nightly routine, and you’ll be snoozing like a baby in no time!
These are just a few tips to help all women get the best night’s sleep possible. If you’re still struggling to sleep well, it might be a good idea to talk to your doctor about possible causes and solutions. Thanks for reading!
Brenda Tillman is a Cognitive Behavioral Therapy Practitioner, a dedicated mom blogger, and a life enthusiast. She also has completed courses on Parenting Skills, Learning, and Education. She is married and is the proud mother of a boy and two girls. She loves being with her family and pets. She has been blogging for over five years now and enjoys sharing her thoughts on parenting, relationships, health & fitness as well as other topics that come up in life.