Sleep? What’s that! We get it. Getting a good amount of sleep each night can feel impossible sometimes. Especially when you are constantly on the go while scrambling to complete all of your tasks for the day. No worries, you can start getting enough sleep from this point forward…starting tonight. For optimum health and function, the average adult should get seven to nine hours of sleep every night. More than 60% of women regularly fall short of that goal.
Getting enough sleep is just as important as eating a healthy diet and getting regular exercise. A good night’s rest can help boost your mind and mood and can help prevent health problems. It’s that important.
Poor sleeping patterns may arise due to insomnia (difficulty falling asleep or staying asleep), sudden life changes, stress or even be caused by an underlying condition that may require medical attention. Women may be more likely to have sleep problems because women experience hormonal changes during certain times and events that are unique to women like the menstrual cycle, pregnancy, and menopause.
Getting the right amount of sleep is vital, but just as important is the quality of your sleep. Here are 10 tips that may help improve your sleep.
1. If possible, don’t eat or drink a large amount within about 3-4 hours of sleep – who wants their sleep to be interrupted to use the restroom anyway?
2. Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music or taking a bath.
3. Try not to drink caffeinated or alcoholic drinks late in the day or at night.
4. If you are not able to sleep within 20-30 minutes of bedtime or don’t feel drowsy, get out of bed and find a quiet activity to do until you feel sleepy.
5. Keep your bedroom dark and quiet at bedtime, this may help to relax your body before bed.
6. Eliminate anything in your bed that can make you more awake – using a phone, watching tv, etc.
7. Get regular exercise or physical activity, but try to complete it 4-6 hours before bed time as it might make it harder to fall asleep.
8. Plan out your naps earlier in the day, so it doesn’t interfere with a good night’s rest.
9. Try to go to sleep when you feel sleepy and then get up at the same time each morning.
10. See your doctor or a sleep specialist if you think that you have a sleep problem.