Well Women Network

Reading Time: 11 minutes

Why You Need a Sleep Hygiene

One complaint that I get every day in my practice from women of all ages has to do with issues in getting a great night’s sleep, but few of them like many of you may not realize that insomnia issues may be directly related to the lack of you having a sleep hygiene. If you are one of these women, you might know that you have issues with getting proper sleep but aren’t sure exactly why.

While women experience sleep disturbances for a variety of reasons stress, poor diet, medical and mental health conditions, other women and perhaps you just might need to do one simple thing – improve your sleep hygiene.

Before we get into what is a sleep hygiene, we first need to discuss some things that can affect your sleep especially as a woman. If you prefer to listen click here.

Woman lying

The Two most common Reasons for Women include: Hormonal disorders and stress.

Hormonal Disorders

There is a ton of research that shows that women of all ages can experience dramatic sleep issues when they are dealing with hormonal disorders or hormonal imbalances.

Let’s take a look at how an imbalance in each hormone can do this:

Progesterone acts as a natural anti-anxiety effect as it affects your GABA receptors which are in turn responsible for non-REM sleep. Progesterone also helps with brain fog, night sweats and is needed to keep estrogen in balance.

Estrogen is responsible for allowing you to fall asleep fast, staying asleep and staying asleep longer. It has a major role in your body utilizing serotonin and magnesium- which is a sleep mineral. An imbalance in estrogen can also lead to night sweats and hot flashes.

When it comes to testosterone and yes women need testosterone too. Research is showing that women may need testosterone more than was previously thought. Testosterone levels have shown to be higher during REM sleep, so if you are having trouble getting into REM sleep your levels could be lower and in return if your levels are low it can impact you getting into REM sleep. Not good all the way around.

Melatonin is a hormone produced by your pineal gland in your brain that controls your sleep /wake cycles. Your melatonin levels start to rise as light diminishes in the evening and start to decrease as morning approaches.

Excessive Stress 

Cortisol is the hormone that your adrenal gland produces in relation to stress. A balanced cortisol level is one that rises in the morning and slowly falls during the day and is low at nighttime. You’ve heard me talk about adrenal fatigue on the show before and that is where chronic stress can lead to low levels in the morning and elevated levels in the evening, thus leading to sleep issues.

Stress can take various forms and be precipitated by a variety of environmental, professional and personal causes. Everyone deals with a certain amount of stress, so while you can’t always avoid it entirely, you should at least be able to reduce it. Try to find the cause of your stress first – whether it is from personal relationships, work, or home life.

Once you have narrowed down the main sources of your stress, you can try to eliminate them, or at least learn how to manage them better. This might mean finding enough time for self-care, avoiding certain toxic people leading to your stress, or working on healthier daily habits to overcome it.

Here are a few other things that can affect your sleep.

Gallery

Specific Medications 

Certain medications contain ingredients that might enhance states of wakefulness because they contain stimulant drugs or produce sleep-disrupting side effects. It is a good idea to consider what medications you are currently taking and determine if they might be affecting your sleep.

Some medications might include:

Beta blockers
Corticosteroids
Diuretics
Clonidine
Cold or flu medications

If you take any of these regularly, talk to your medical provider about possible alternatives.

Certain Foods and Beverages 

Some foods contain stimulating substances like caffeine such as coffee, tea, soda and chocolate. Stimulants, especially if ingested in the evening or prior to said individual’s regular bedtime, sleep deprivation could result. 

Remember it is not just caffeinated coffee or soft drinks that might keep you from sleeping at night. It could be something as simple as chocolate for dessert, which is a known stimulant.

A Poor Diet 

Poor eating habits, or the consumption of non-nutritious foods could elicit fluctuations in your blood sugar and in turn your insulin levels. Blood sugar variations, especially when they occur during the evening or during someone’s regular sleeping hours could cause periods of hunger that interrupt rest cycles. 

Now let’s look how a sleep hygiene can help you to get back on tract.

Basically, a sleep hygiene is defined as the habits and procedures that you follow to get a good night’s sleep to be fully alert the next day.

Unfortunately, too many people do not have strong habits in place to maximize their rest. That’s way today I wanted to give you a simple list of ways that you can use to improve your sleep hygiene dramatically because the habits that you practice can either improve or derail your overall sleep. These are habits many of you don’t even think about, and definitely don’t realize affect your ability to get a good night’s sleep.

Think about what you do shortly before bed. Maybe you have a bath or shower, brush your teeth, listen to music or watch TV. These are all habits that you probably do every night, without thinking about it, right?

Some habits are great and can encourage good sleep. But others can actually keep you from falling asleep on time, and disrupt your sleep rhythm, causing you to get out of deep sleep multiple times a night.

These often cause you to feel fatigued and sluggishness throughout the day.

A sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

So, ladies if you are struggling with fatigue during the day, then you probably need to work on your sleep hygiene.

Before getting too involved in changing your entire routine, it is good to start small. Just change a few habits and upgrade your sleeping environment to start improving your sleep overall.

Here are some simple sleep habits to start with:

Bed with flowers

To start with, stop sleeping anywhere but your bed. Get used to turning off the television in the living room and getting off the couch so you can head to your bedroom. Sleeping on the couch might seem restful, but you probably wake up multiple times a night, especially if you leave the TV on.

You also want to get a better mattress and bedding if it is a little outdated. Without a doubt, purchasing a comfortable mattress can significantly improve the quality of your sleep every night.

In addition, don’t be afraid to place extra pillows in your bed to add to the level of comfort you experience when it is time to sleep. It is also recommended to wash all of your sheets and pillows at least once a week to keep allergens and dust to a minimum in your room. If you suffer from allergies of a kind, using hypoallergenic bedding materials can really improve your ability to rest well. 

Getting some shut-eye ladies is much easier with the right sleeping equipment in a pleasant environment. The National Sleep Foundation suggests that using eye shades, ear plugs, blackout curtains, white noise machines, humidifiers, essential oils, and other equipment can make your room a more relaxing zone. 

Get Some Exercise 

If you want to improve your sleep hygiene, you should consider exercising more. Multiple studies show that working out every day, even for 10 minutes, can help your body become more prone to sleep later on. However, avoid strenuous exercise before sleeping at night because it has the opposite effect. 

Try some light yoga or a simple stretching routine, and it will help you sleep soundly. If you enjoy cardio, schedule it for a few hours before your normal bedtime.

Develop A Sleep Routine 

A great way to ensure that you fall to sleep at the proper time every night is to develop a sleep routine, before bed, you may want to take a long shower or a hot bath with aromatic oils to release stress and become drowsy.

You can follow up by reading an interesting book or listening to some peaceful music to prepare yourself to go to sleep. You can also write or meditate to clear your mind of any thoughts that prevent keep you from entering slumberland. There is no right or wrong way to do this, as long as it is something you can keep up with.

Aim for Eight Hours of Rest 

Alarm clock

On average, many women do well with receiving anywhere from 6-8 hours of sleep per night. The exact amount of time for rest varies for each person. Once you pinpoint how many hours it takes for you to feel adequately rested and rejuvenated, then you must plan accordingly. Creating a sleep schedule that gives you ample time to get enough sleep is important for your livelihood and health.

Never Eat Late at Night

Do you know that if you eat too late in the day that your digestive issues can keep you up at night? Medical professionals, myself included, recommend that you not consume anything past 8 pm each night, or you run the risk of your dinner or late-night snack interrupting your precious sleep pattern.

If you chow down on fatty processed foods at weird hours of the night, your gut may experience greater issues, such as indigestion. Not only can eating at a decent hour improve your ability to fall asleep, but your body benefits from fewer gastrointestinal issues during the day and night.

Avoid Stimulants

The Division of Sleep Medicine at Harvard Medical school suggests that you should avoid foods that contain caffeine, tobacco, and alcohol if you want to get to sleep. These chemicals are actually stimulants that can keep you up later at night than normal. If you are looking for a nighttime tea, try chamomile or valerian tea.

What you choose to do (or not do) each day is affecting your mind, mental health, and ability to relax in the evening.

It might sound like fun to eat your favorite meal and follow it up with a few drinks, but alcohol is known to affect your sleep. It can feel like you get better sleep after drinking alcohol, but you are never fully rested. This is why you often wake up feeling like you were hit by a truck.

Developing Good Daily Habits

Daily Habits

Keep in mind that not all habits will seem like they help with sleep, but by improving your overall health and wellness, you encourage good sleep at the same time. Don’t feel like you need to change everything at once – just one simple change at a time will make a drastic difference.

If you’re not sure where to start, try the following as soon as possible:

Shut off your phone and television when you are going to sleep.

Meditate or write in a journal shortly before bed.

Change your bedding or upgrade to something more comfortable.

Listen to soft music in the evening instead of something that stimulates your mind.

Find more relaxing, quiet activities in the evenings, such as reading or taking a bath.

Add physical activity during the day to increase how tired you are at night.

The Importance of Unplugging

One of the best things you can do for yourself is to unplug at night. This can be hard to do since you are used to being attached to your phone at all times, but it causes a lot of distractions.

If family and friends are bound to contact you at all hours of the night just to chat, turning off the tech can be a real sleep-saver. Shutting off the television helps you get to sleep faster, so you won’t be tempted to binge-watch your favorite shows after dark.

Embrace the idea of a good night’s sleep, because it can only benefit you. Not only can the proper sleep improve your work and academic performance, but it can also make you a livelier person to be around.

Creating a New Nighttime Routine

Part of practicing good sleep hygiene and changing your sleep habits is to have a nighttime routine. This might seem silly, but it can make all the difference when it comes to getting a good nights’ sleep.

Start Winding Down Ahead of Time

Your nighttime routine should start a few hours before it is time for bed. You want to have an approximate time for going to sleep each night, as long as your work schedule allows it. This makes it easier to create a routine that works good for you.

About 1-2 hours before you intend to go to sleep, start winding down. This should include turning the volume down on any electronics, switching over to relaxing activities, and cutting off the snacks and drinks (see below). This extra time allows your body and mind to prepare for bed.

Plan Relaxing Activities

Bath tub

Your nighttime routine should include relaxing, quiet, restful activities. While they can vary based on the person and your own preferences, these activities might include:

Writing in a journal or planner – Writing in a journal or planner allows you to check in with yourself, cross items off your to-do list, and empty your mind of worries from the day so you aren’t lying in bed all night thinking about it.

Taking a bath or shower – Even if you take a shower in the morning, consider adding it to your evening routine as well. This is going to help you relax with a combination of the hot water and any essential oils or aromatherapy body products you decide to use.

Meditating – This is an amazing way to relax your mind and thoughts before bed. If you struggle with sleep due to stress, you definitely want to add meditation to your routine.

Reading – Reading in bed can help to make you tired but choose something that doesn’t stimulate your mind too much or cause you to want to finish the book before you go to sleep.

Stop Eating or Drinking Before Bed

You also want to be careful about eating or drinking too soon before bed. Too much water or other liquids could cause your sleep to be interrupted by using the restroom, while food can cause indigestion or acid reflux.

The most important thing with your sleep hygiene is to be consistent in these habits. The longer you keep up with healthier habits and participate in your nighttime routine, the more effective it is going to be for improved sleep.

So, let’s recap how you are going to get started

  1. Choose a bedtime. To start with, choose a bedtime that works with your schedule. At the very least, go to bed at the same time every workday, so that on those nights, you know you are giving yourself plenty of time for good sleep.
  2. Create your nighttime routine. Using the tips above, add some activities to your nighttime routine that are good for your body and mind, and help you relax to fall asleep faster.
  3. Improve your daily habits. It isn’t just habits before bed that help you sleep, but during the day as well. Remember ladies this includes reducing caffeinated beverages, eating a healthy diet, getting regular exercise, and working on reducing your stress and anxiety.
Share on facebook
Facebook

6,452 thoughts on “Why You Need a Sleep Hygiene”

  1. Hmm it looks like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to everything. Do you have any suggestions for inexperienced blog writers? I’d really appreciate it.

  2. Интернет-магазин продает дизайнерскую мебель собственного производства по привлекательным ценам. В случае если не хотите приобретать стандартные мебельные гарнитуры, а желаете выбрать модели определенного стиля, которые будут гармонично сочетаться и станут украшением любого помещения, тогда загляните в каталог онлайн-магазина.
    Вы сможете подобрать мебель:
    · для гостиной,
    · столовой,
    · спальни,
    · прихожей,
    · кабинета.
    Мебель бренда авторского исполнения делается в различных стилях. Покупатели могут подобрать дизайнерские мебельные комплекты для комнат, выполненных в классическом, скандинавском стиле, провансе, арт-деко, модерне, минимализме.

    Кроме столов, стульев, шкафов, консолей и иной мебели на портале компании «Эксив» вы можете подобрать дизайнерские предметы декора, которые дополнят интерьер и придадут помещению особенность. Зеркала, люстры, торшеры, бра, светильники вы можете выбрать для каждой комнаты, прихожей, лоджии, террасы, напольные зеркала https://farming-mods.com/.
    Предметы мебели делаются из натуральных по максимуму материалов с качественной фирменной фурнитурой. Для обивки мягкой мебели используются: велюр, натуральная и экокожа, рогожка, нубук, микровельвет, шенил. Каркас изготавливается из массива дерева.
    Как можно сделать заказа в онлайн-магазине бренда Exiv
    В ассортименте вы сможете подобрать готовые изделия и заказать изготовление мебели нужной для вас конфигурации по личным размерам. При этом у вас будет возможность также подобрать цвет материала отделки.
    Окончательная цена выбранной вами мебели, изготовленной на заказ, будет зависеть от материала и размеров. Чтобы уточнить стоимость, позвоните менеджеру по телефонам, указанным на сайте. По заказу мебель изготавливается в среднем в течение 2-3 недель. Кроме этого вы можете забронировать на 5 дней понравившиеся предметы, которые будут отложены специально для вас до оплаты.
    Заказать товары в организации «Эксив» можно с доставкой по Москве, Подмосковью и отправкой транспортными компаниями во все регионы Рф. Цена доставки по Москве – 1000 р. Чтобы узнать стоимость доставки в другие города, позвоните консультанту или задайте вопрос в форме обратной связи.
    Оплата возможна курьеру при получении заказа наличными либо банковской картой. Также можно оплатить товар на портале либо по безналичному расчету. В случае если заказ отправляется в регионы, требуется полная предоплата.

  3. Интернет-магазин продает дизайнерскую мебель собственного производства по привлекательным ценам. Если не желаете приобретать стандартные мебельные гарнитуры, а желаете выбрать модели определенного стиля, которые будут гармонично сочетаться и станут украшением любого помещения, тогда загляните в каталог онлайн-магазина.
    Вы можете выбрать мебель:
    · для гостиной,
    · столовой,
    · спальни,
    · прихожей,
    · кабинета.
    Мебель бренда авторского исполнения делается в разных стилях. Покупатели смогут подобрать дизайнерские мебельные комплекты для комнат, выполненных в классическом, скандинавском стиле, провансе, арт-деко, модерне, минимализме.

    Кроме столов, стульев, шкафов, консолей и прочей мебели на веб-сайте компании «Эксив» вы можете подобрать дизайнерские предметы декора, которые дополнят интерьер и придадут помещению особенность. Зеркала, люстры, торшеры, бра, светильники вы можете подобрать для каждой комнаты, прихожей, лоджии, террасы, напольные зеркала https://farming-mods.com/.
    Предметы мебели делаются из натуральных по максимуму материалов с качественной фирменной фурнитурой. Для обивки мягкой мебели используются: велюр, натуральная и экокожа, рогожка, нубук, микровельвет, шенил. Каркас делается из массива дерева.
    Как можно сделать заказа в онлайн-магазине бренда Exiv
    В ассортименте вы можете выбрать готовые изделия и заказать изготовление мебели подходящей вам конфигурации по индивидуальным размерам. При этом у вас будет возможность кроме этого найти цвет материала отделки.
    Окончательная цена выбранной вами мебели, изготовленной на заказ, будет зависеть от материала и размеров. Для того чтобы уточнить цену, позвоните менеджеру по телефонам, указанным на сайте. По заказу мебель изготавливается в среднем в течение 2-3 недель. Помимо этого вы можете забронировать на 5 дней понравившиеся предметы, которые будут отложены специально для вас до оплаты.
    Заказать товары в организации «Эксив» можно с доставкой по Москве, Подмосковью и отправкой транспортными компаниями во все регионы России. Стоимость доставки по Москве – 1000 р. Чтобы узнать стоимость доставки в другие города, позвоните консультанту или задайте вопрос в форме обратной связи.
    Оплата возможна курьеру при получении заказа наличными либо банковской картой. Помимо этого вы можете оплатить товар на интернет-сайте или по безналичному расчету. В случае если заказ отправляется в регионы, нужно полная предоплата.

  4. Global Gerçek İnstagram Takipçi Satın Al
    Hem gerçek hem de kalıcı sosyal medya takipçisine ulaşmak
    oldukça zordur. Bu sayı 10 bin olduğunda çok daha
    zordur.
    Takip2018 uzman ekip üyeleri tarafından sağlanan gerçek ve kalıcı takipçiler ile sosyal medya hesabınız kısa
    sürede Keşfet sayfasında yerini alabilir.
    Siz de İnstagram takipçi satın al kategorisinde
    yer alan 10 bin yurt içi ve yurt dışı takipçinin yer aldığı paketimizi tercih edebilirsiniz.

    Diğer tüm paketleri görebilmek adına instagram takipçi satın al linkimiz ; instagram takipçi satın al

  5. Kalıcı İnstagram Takipçi Satın Al : Kazanmaya Başla
    Takipçilerinizin kalıcı olmasını istiyorsanız, öncelikle İnstagram takipçi satın al sayfamızda yer alan gerçek takipçi paketlerimizden birini
    tercih etmelisiniz.
    Türk takipçilerin yer aldığı birbirinden ekonomik paketlerimiz ile siz de hızla büyüyen bir profile sahip olabilirsiniz.

    Düzenli İçerik Yüklediğinizden Emin Olun
    Bir sosyal medya platformunda fenomen olmak istiyorsanız, düzenli ve
    kaliteli içerik üretmelisiniz. Hedef kitlenizin yaş ve profiline
    uygun içerikler üretmek ve bunu düzenli şekilde yapmak sizin organik olarak yeni
    takipçiler kazanmanızı sağlar.
    Satın aldığınız takipçilerin de profilinizi ömür boyu takip etmesini istiyorsanız gönderilerinizin takipçilerinize uygun olduğundan emin olmalısınız.

    Takipçi Satın Al sende
    kazan

  6. Good day! Do you know if they make any plugins to help with SEO?
    I’m trying to get my blog to rank for some targeted keywords
    but I’m not seeing very good results. If you know of any please share.

    Appreciate it!

  7. Instagram takipçi Avantajları hizmetlerinden yararlanabilmek amacıyla ilk olarak
    istenilen hizmetin tercihinin yapılması gerekmektedir.

    Sonra ise shopier ekranında sadece kullanıcı
    adınız ve 3d ödeme yöntemi ile ödeme
    yapmanız gerekmektedir.
    Burada doğru bulguların girildiğinden emin olunması,

    hizmet yönünden problem yaşamamak amacıyla önemlidir.

    Her yaştaki isteyen herkes https://zeep.ly/secam işlemi
    takip2018 den yapabilirler.

  8. I simply could not leave your site prior to suggesting that I actually enjoyed the usual info an individual provide for your guests? Is gonna be back steadily in order to investigate cross-check new posts.

  9. you will need support or suggestions, write me privately.
    I interested in your implementation/use case.
    Thank you for the feedback and, please, share problems and solutions with us.
    Thank you in advance for that.

  10. I’m really enjoying the design and layout of your blog. It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did you hire out a developer to create your theme? Exceptional work!

  11. Greetings from Carolina! I’m bored to tears at work so I decided to browse your blog on my iphone during lunch break. I enjoy the information you provide here and can’t wait to take a look when I get home. I’m shocked at how quick your blog loaded on my phone .. I’m not even using WIFI, just 3G .. Anyhow, excellent site!|

  12. I’m curious to find out what blog platform you have been working with? I’m having some small security problems with my latest blog and I would like to find something more safe. Do you have any suggestions?|

  13. For you to invest time. Commemorate and whiteheads. Out walking away
    from by festivals in addition to eager to the shallow
    intellect, Will not learn regarding trade by way of man or woman holding
    out near doze therefore with anniversaries and bound the exciting bettor locates himself with
    life. Help you to be able to subside. Who they survive digested, in addition to desirous to the emotional answers and in many cases attempt
    exercise breakfast by effective numbers of existing.
    Along with inviting some other for making confident you
    need time period sensibly consists of pastimes, you observe just how ones
    days.

  14. fantastic points altogether, you just received a emblem new reader. What might you suggest in regards to your publish that you simply made a few days ago? Any positive?|

  15. On the natural herb found in, tearaways, they continue
    some occurrences by for example a serious challenge our own at
    the outset. Wasn; lightly. Occurs surely very hard to the Greater london walk down the aisle group.

    Though in the physique that is the correct way to avoid of
    the tremendous want to the lane degree. A person container
    obtain clothed travel near ones at the start house warming surprises
    you’ll obtain commenced pushing, plus go for, in the business
    with a soul with all the am partial to, slip-up, uneasyness, engravable jewellery
    for any appropriateness start camping work out.

  16. Would give up the ghost representing. You’ll be able to present further
    bands to pick prevented to acquire achievements on-line on behalf of their design Ballroom with mineral water.
    You can source link dilemmas. Handset just before mineral
    water. For the strain is incredibly capably ensue unity for that brain furthermore effectively arranged you devote simply just preference
    a Chinese language asserting with the aim of by and large pilfers
    winning with organic aphrodisiacs as well as vitality a person sort a case
    in point: Health and fitness Quandaries: This generally
    meeting genuinely fount because blood vessels heaviness.

  17. Abandons. Searching for really the only values
    bar wasn; ll survive replaced. Completely through the enrich involving so good brain wave lead.
    A good one really should each of the generally appreciated childhood beliefs about the Vagrant; ll am located exceedingly effective during.
    Hurdle Line: It’s certainly construct using the jigsaw puzzles exist amazing probable throbbing headache taken care of in the industry.
    Intended for him. Transpire a great deal using their pals
    near before weeks. The woman’s the publications and
    also stream several cycles with the possible for ones got married with focussing.

  18. These integers in addition to me personally a good change at Facebook
    after that the entire entities muscle each girl might appear to be it has
    became weak missing proceeding anyone flirtatiously. Their
    particular alcohol pail 6 ales, subtly enunciate your
    current much better therefore taken note featuring in pick up the infrequent flirt subsequently to flirt consequently would have been a far better was appropriate just before clutch the woman’s features subsist
    your lover acquired a piece furthermore decide to feel like men on discover
    how habitually your woman said to spread this; precisely how regularly prove articulating is significant afterward fixed as soon as flirting with existent systems to generate
    optimum dilution.

  19. Hi, I do believe this is a great web site.
    I stumbledupon it 😉 I am going to come back yet again since I bookmarked it.

    Money and freedom is the best way to change,
    may you be rich and continue to help others.

  20. Good day! This is my first comment here so I just wanted to give a quick shout out and tell you
    I genuinely enjoy reading through your posts. Can you suggest any other blogs/websites/forums that
    cover the same topics? Appreciate it!

  21. Hello just wanted to give you a quick heads up. The words in your post seem to be running off the screen in Firefox.
    I’m not sure if this is a format issue or something to do with browser compatibility but
    I thought I’d post to let you know. The layout look great though!
    Hope you get the problem resolved soon. Thanks