Four Ways Women Can Get More Sleep : Recent studies have revealed that there are a lot of differences between men and women’s sleep cycles.
For example, the female circadian clock is naturally set an hour earlier than males’. This means they have a natural tendency to fall asleep earlier and wake up earlier. Women’s circadian cycles are also shorter than men’s by six minutes.
Women may be able to perform better with less sleep than men, but, eventually, you’re going to need to get some rest. If you have a hard time falling and staying asleep, give these four tips a try today.
1. Cool Down
Women are typically more sensitive to changes in temperature, especially while they’re sleeping. This is especially true for women who are menstruating since their body’s core temperature may be even higher than normal.
How are you supposed to sleep when the heat has got you tossing and turning?
To counteract this increased temperature sensitivity, make sure you’re keeping the temperature of your bedroom cool and consistent.
Most sleep experts suggest that the ideal temperature is somewhere between 60 and 67 degrees Fahrenheit. You may need to keep a window open or turn on a fan to get the temperature just right.
2. Find Ways to Relax
There are also lots of guided meditations that will help you slow down your breathing and quiet your mind. Download a free meditation app and turn on a meditation before bed. If meditation doesn’t appeal to you, you may also want to try listening to relaxing music or turning on a white noise machine to lull you to sleep.
3. Establish a Routine
A pre-bedtime routine can also help prepare your body for bed and counteract your anxiety.
Try taking a hot shower or bath to relax your muscles. Many people also find that reading helps prepare them for bed, as does doing some light yoga or stretching.
Whatever your nighttime routine looks like, make sure you stick to a consistent schedule. This helps your body know when bedtime is coming, and you’ll have an easier time falling and staying asleep as well.
Stick to a strict bedtime and wake up time, even on the weekends. After a while, your body will get used to this routine and you won’t have trouble waking up in the morning.
4. Make Your Bed More Comfortable
Make efforts to make your room as sleep-friendly as possible. In addition to lowering the temperature, this includes keeping the room nice and dark.
Make sure electronics stay out (especially televisions and cell phones) of the bedroom as well. The blue light from the screens interrupts your body’s circadian rhythms and makes it harder for you to fall and stay asleep.
If you struggle with insomnia or another sleep issue, give these tips a try tonight. Once you establish a routine and make your room as comfortable as possible, you’ll be amazed at how much easier it is to get a good night’s sleep!
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