We’ve all had a restless night of tossing and turning before. However, if this is becoming more common for you then you may be after tips on how to get a better night’s sleep.

Interrupted sleep can leave you irritated and tired the next morning. Studies have found that a lack of sleep is overall unhealthy and not ideal. Here are some things that you can do in order to hopefully improve your quality of sleep.

Have A Magnesium Bath 

Taking a warm bath can bring your body to an optimum temperature for sleep. Soaking in a calming bath can relax your muscles which is ideal for winding down for bed. One thing you can try doing is having a magnesium bath. Bath salts that contain magnesium can help replenish your body’s supply and in turn promote relaxation.

Why not try having a warm magnesium bath accompanied with candles and soothing music to help relax your body and mind? Doing this a little while before bed can help you have a quality night’s sleep.

Maintain A Regular Sleep Schedule

This one may sound obvious but sticking to a regular sleep schedule can genuinely help you get a better night’s sleep. Training your body to go to sleep and wake up at set times can help improve the length of sleep you get. This also lessens the likelihood of waking up earlier or later than you want to.

Use an alarm clock to wake up at the same time everyday, even if you have nowhere to be.

Be Mindful Of What You Eat Before Bed

Going to bed hungry or after eating a large meal can disturb your sleep. You may become irritable and uncomfortable by these decisions. Watching what you eat before bed is a known way to get a better night’s sleep.

If you’re hungry an hour before bed then eat something lighter that will easily digest. This won’t keep your body up for long. A great way to unwind for bed is to drink a warm cup of herbal tea, such as chamomile or valerian earlier on in the evening to help y encourage relaxation and deeper sleep.

Reduce Screen Time

The blue light found in screens can block melatonin, the hormone which is responsible for sleep. So it’s no secret that staying up on your phone or laptop can disrupt your night’s sleep!

Instead, try reading a book for your nightly entertainment. Reading a good book can help tire your eyes and even reduce stress.

We hope these tips can help you achieve a better night’s sleep. Try combining a couple of these things next time you’re struggling to get some sleep.

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During pregnancy your hormones may be running wild, which can cause sleepiness and fatigue. Especially if you have another child to care for, or if you are still working, you might be suffering from a lack of sleep even more. Not just that, but all the stress from expecting a new member of the family may be placing additional pressure. We have come up with advice to help you.

Set A Relaxing Mood

A dark, quiet, relaxing environment is what you need to have a good night’s sleep. If flickering street lights keep you up at night, invest in some blackout curtains that will block out all outside light from waking you up, especially in the morning. Additionally, now that your pregnant, your body temperature is slightly higher, so set the thermostat to be lower than what you are used to. You will sleep more comfortably in a cooler room, wrapped up in cozy blankets and duvets. You can also include relaxing aromatherapy in your night routine. Certain essential oils can help you doze off quicker, like lavender, chamomile or bergamot.

Stay Active

Even though you may not feel like it, exercising is very important during pregnancy. Keeping lightly active will not only positively affect your and your baby’s health, but it will also make pregnancy a lot more bearable. Exercise helps blood circulation and bloating, so you will get less cramping at night and will feel much lighter on your feet. It also helps you to de-stress, so you will definitely be sleeping much more soundly. Just make sure that you do not exercise too close to bed time, since the extra adrenaline may make it hard to doze off.

Find The Best Sleeping Position

In the third trimester, it may prove difficult to find a comfortable sleeping position. Doctors recommend sleeping on the side to ensure good blood circulation to the uterus. Besides placing pillows to help you maintain your position during a particularly restless night, we also recommend going to an organic eco-friendly mattress store and getting yourself a custom, comfortable and chemical-free mattress. They may be a bit pricier, but they are free of toxic materials, extremely durable and can be custom designed to cater to you and your baby.

Practice Relaxation Techniques

Besides exercising, there are other activities you can do that help you to de-stress, relax and feel more at ease. If you find yourself having a restless night, try practicing some meditation or mindfulness. It may sound silly, but placing your hands on your belly while taking slow deep breaths and imagining your baby sleeping may relax you and eventually make you fall asleep. You can even sing a lullaby, either to your baby or even yourself. Another great activity is definitely yoga. It is a light, relaxing activity that will benefit you and your baby.

Improve Sleep Hygiene

Make sure that you keep a regular bed and wake time. Setting a routine will help your body get used to sleeping at a certain time, as well as waking up in the morning, without the need for an alarm clock. A sleep schedule is just part of a healthy sleep hygiene, which are all the habits and behaviors that promote good-quality sleep. Additionally, you should use your bed only for sleep and sex, keep electronics out of the bedroom, and do a non-stimulating activity before bed, like reading.

Ease New-Parent Anxiety

Most importantly, keep those intrusive thoughts at bay. Nothing disrupts sleep like anxiety. If meditation, yoga, mindfulness or any other relaxing activity cannot reduce your new-parent anxiety, it is always a good idea to speak to a professional. You can go to a therapist if you are struggling with mental health, or sign up for a parenting class where they can answer all your questions and put your mind at ease.

Maintaining a healthy sleep hygiene, light exercise and meditation are just some of the things you can do to make sleeping during pregnancy a little more relaxing. Follow our tips, and you will surely be having a full night’s sleep in no time.

Author Bio

Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.

In her free time she enjoys exercising and preparing healthy meals for her family.

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If you are about to go through a stressful event, it can be hard to sleep. Whether that event is a driving test, a court case, a job interview, a college exam, or even a long-haul flight, you might be feeling stressed. When we are stressed, our minds can be tough to shut down and keep free from. If you are in that position, you might wish to consider the following solutions for a better, sounder sleep. This could make dealing with whatever your issues are a little bit easier.

If nothing else, it will mean you wake up in the morning feeling a little less tired!

Turn Off Your Smartphone

First off, one of the main culprits of not being able to fall asleep is down to being preoccupied mentally. So if you spend time on your smartphone (it does not matter if you are on social media, playing games, or talking to people), it might be wise to turn it off.

For one, your eyes will find it easier to rest when they have not been staring at a bright screen. At the same time, it will be easier for your brain to shut off because it is not constantly soaking in new information to keep it thinking.

Listen To Some Slow Paced Music

A good way to help keep the mind calm is to put on some slow paced music. You can find many playlists of instrumental, calming music of the genre of your choice on YouTube and Spotify. Simply try and sit with your eyes shut for 5-10 minutes, and focus only on the music. Some even find it easier to sit and count the music bars; whatever you can do to help switch your brain off from thinking about anything too intensive.

Try this out, and you might find that you can more readily fall asleep without having to do anything else.

Find A Way To Relax

Many people find that having a little activity they can do in the evening helps them relax every night and this leads to better sleep. For some, it could be reading a book. For others, that can keep them too alert. It could be having a glass of warm milk for others, though that is not for everyone.

If you want to find a way to relax, then you should consider all alternatives. For example, some people find that using products such as Delta 8 THC edibles like these, can be the ideal place to start. As ever, you should do some research into the product – and any other calming solution you use – to ensure that it is safe for you to use.

Focus On One Single Thought

An easy way to make sure you can fall asleep – at least for some people – is to focus on one thought. Sometimes, retaining that one thought (or even repeating it as a mantra) can be a great way to give yourself a bit of extra closure mentally.

When you find that you are spending lots of time going over multiple thoughts, especially about your upcoming situation, you can stay wide away. However, by focusing on one topic – not the cause of your stress – you might find it easier to tune out and get proper rest.

Sleeping properly is essential to making sure we can handle the challenges of day-to-day life. With that in mind, you should try the above tips to see if they can help you to find a more satisfying rest in the evening beforehand. Now you can face off against your troubles with renewed focus.

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Do you sometimes feel full of energy on a bright sunny morning? The major reason for this is the blue light emitted by the sun.

You probably reach for your smartphone or computer when you get to bed. Unfortunately, these devices screens emit blue light, which interferes with your natural sleep cycles. Reducing light exposure in the evening, especially blue light, is essential in helping your body prepare for sleep naturally.

How Does Blue Light Affect Sleep?

Your eyes cannot efficiently block blue light. Therefore, almost all the blue light passes directly to the rear of your retina. This helps your brain decode light as images.

When your eyes are exposed to numerous light colors, it controls your circadian rhythm or sleep-wake cycle. Blue light affects the eyes more than other colors as it messes with your ability to get ready for sleep. It blocks melatonin, the hormone that makes you sleepy.

If you are unaware, here are some sources of blue light you might encounter:

• Computer monitors
• Fluorescent light bulbs
• Gaming systems
• LED bulbs
• Smartphones
• Tablets
• Televisions

How To Minimize The Effects Of Blue Light On Your Eyes

Blue light blocking glasses: These types of glasses are designed to protect your eyes by filtering out HEV blue light. You can purchase prescription blue light glasses or non-prescription blue light glasses. The glasses reduce digital eye strain and make your screen time much more comfortable.

Limit screen exposure an hour before bedtime: This is like a technology curfew where you stash away all electronic devices at least an hour before you go to bed. Engage in other activities to help you wind down, such as simple exercises, working on a puzzle, or reading a book.

Change your device settings: If it is not practical to put your laptop or smartphone away, you can change the settings on the device. Set them to ‘dark mode,’ ‘night mode,’ or any other option that reduces their screen brightness. This is a small change that helps reduce exposure to blue light.

Change light bulbs: Light-emitting diode (LED) bulbs produce more blue light than fluorescent ones. So, change your light bulbs if you are using LED bulbs instead of fluorescent bulbs as they give off less blue light.

Blue light filtering apps: Install these apps on your computer, tablet and smartphone screens. They are efficient as they filter most blue light and prevent it from reaching your eyes without affecting the screen display.

Get sufficient exposure to light during the day: Begin your day with bright light or sunlight to help enhance alertness and wakefulness. Do not worry if you have to work indoors full-time. You can place your computer near the window when it’s sunny, and you will reap blue light benefits in the daytime.

Even on a cloudy day, strive to obtain some outdoor light, which is more than you would get from your computer screen. Some people look for a lightbox on cloudy days or during winter. When getting a lightbox, choose one with a broad light spectrum: 2,500-10,000 lux.

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You’re in bed, trying to settle in and fall asleep, but your mind won’t cooperate.

Wakeful minutes turn to hours. 

And you’re no closer to slipping into oblivion.

So, what are some fun things to do when you can’t sleep?

Or are you allowed to have fun when you should be unconscious?

And what if the fun keeps you up even longer?

Thing is, a little bit of fun could be just what you need.

Are You Bored and Can’t Sleep?

It’s frustrating. You want to know what to do when you’re bored at night in bed. And if you live in an apartment or share a house with others, you don’t want to wake anyone who is sleeping.

More than that, though, you want this to be something worthwhile—something that makes this time of sleeplessness count for something. 

In the list below, you’ll mostly find activities you can do quietly.

Depending on your situation, you can do some quietly or with the volume turned up. All are worth doing.

And we’ve done our best to minimize those that make it even harder to get any sleep.

What To Do When You Can’t Sleep and Are Bored: 29 Ideas to Keep at Your Bedside

We’ve found 29 productive and enjoyable things to do when you can’t sleep—though you may only need one (or two, at the most). We don’t know your life.

Fill in the blanks with your imagination.

1. Take a bath or shower.

A hot shower or bath with lavender and bath salts can work wonders. Just be careful not to fall asleep in the tub if you’re more of a bath person. You can even play some relaxing music and make yourself a mug of tea to enjoy while you soak.

2. Read a book.

Pick up a book that’s almost guaranteed to get you nodding. Or go with something you actually enjoy. Either way, stick with the print version, if possible, to avoid the stimulating effects of a screen.

If the latter is your only option, be sure to turn on the nighttime filter.

3. Flip through a magazine.

Digital mags work, but it’s sometimes fun to flip through an actual printed magazine. Plus, you won’t have to worry about the added screentime keeping you awake even longer. Keep a short stack of some favorites close to your bed, along with a notepad and a pen.

4. Do a mindfulness breathing meditation.

You can sit up or lie down for this. Take a few minutes to take in some deep, cleansing breaths, and visualize letting go with each exhale of whatever is keeping you awake.

If it helps, use a specific breathing style or pace—one that helps you feel more relaxed.

5. Try some nighttime yoga.

If you don’t know some basic bedtime yoga moves, use an app or find a brief tutorial on YouTube. Go through the movements carefully, paying attention to how your body feels with each breath and each new posture. Finish with some mindful breathing.

6. Write it out in a journal.

Something is bugging you. And one of the best ways to deal with it—or at least begin—is to grab your journal and write out exactly what you’re thinking and feeling. This may lead to other activities. If you’re thinking of a story, for example, brainstorm a shortlist of ideas.

7. Do some laundry.

Grab a basket of fresh laundry and do some folding to make this time productive as well as calming. Play some soothing music in the background, if it helps. Take a moment to enjoy the scent of freshly laundered clothes, towels, and bedding.

8. Try using a white noise machine. 

If you don’t have one, try turning on an old radio to an AM station that plays nothing but static. Or use an app on your phone that plays white noise or calming music while it charges (far away from your bed).

9. Make a gratitude list.

If you’re feeling stressed out or depressed about something, it can help to write down or at least think about five things you’re grateful for. This works best when you take time to think about those things and to really feel the gratitude. It’s a lot harder to be anxious when you’re feeling grateful.

10. Declutter something.

Pick a spot—a closet, a drawer, or a visible surface that attracts clutter—and tidy it up. Toss, store, or donate whatever doesn’t belong there.

And take a moment to enjoy the reclaimed or freshly organized space before you walk away from it.

11. Change the temperature.

Sometimes it’s as simple as cooling the air in the room so you can get cozy with your blankets without overheating. Per the National Sleep Foundation, set your thermostat to 60 to 67 degrees Fahrenheit for the most sleep-friendly ambient temperature.

12. Listen to soothing music.

If you already have a playlist that brings on the sleepies, go with that. Otherwise, you can check out other people’s shared collections of sleepytime tunes.

If possible, set a timer so the music switches off after an hour or two, so you won’t have it running all night,

13. OR… bump up the tempo and dance it out.

Crank up the volume and the beat — out loud or with headphones — and work on some dance moves. You could even play a dance video and learn something new–as long as you won’t be waking up someone else in the building (or next door)

14. Make a to-do list for tomorrow (with a top 3).

For the sleepless nerds among us, why not jot down some ideas for the next day. Just writing down what you want to accomplish can take a load off your mind and make it easier to fall asleep. You’ve got tomorrow already partly handled. Go, you!

15. Get out of bed and do some exercise.

It’s actually far less likely to keep you awake than reaching for your phone or tablet to watch something or do some late-night shopping. Do some calisthenics or a short weight-training or bodyweight workout–just enough to get your blood pumping.

Wind down with some gentle stretches.

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16. Sip on some warm milk.

Make it just the way you like it, with or without honey, cinnamon, and whipped cream. Add a biscuit or two if you don’t mind brushing your teeth again. Use a mug that adds to the cozy aesthetic, and allow yourself to mindfully enjoy the warmth and flavor in every sip. 

17. Use essential oils.

If you have a diffuser with an auto-shutoff, set it up with some sleepytime essential oils like lavender and chamomile.

You can also spritz your bedding with some lavender mist. Or use an essential oil roller to dab a bit of sleep-inducing herbals on your wrists and neck.

18. Write a letter. 

Think of someone you haven’t written to for a while and write them a letter to catch them up on your life. Or write one to someone who’s on your mind—even if you know you’ll probably never send it without a thorough editing and rewrite.

19. Create an artful oasis.

Get out your brush pens and open an adult coloring book to enjoy some mindful coloring time. Or break out the Buddha Board and paint an image or letters that will fade as it dries, encouraging mindfulness as you develop your art skills.

20. Design a new look.

Take a few minutes to brainstorm the elements of a personal style you’ve wanted to try. Ditch the nonsense filters (“I don’t know, can I pull off leather?”) and just let the words out.  Maybe you’ll even dream of the look you want.

21. Tackle a small cleaning project.

Clean your bathroom. Or purge your refrigerator of leftovers that are no longer safe to eat (or remotely appetizing). Wipe down your countertops or sweep your kitchen floor. Do something that will make your living space more pleasant to wake up to.

22. Write an insomnia poem.

Get those thought scraps onto a page and rearrange them into a bleary-eyed, brain-dump poem. Because why not?. Just remember not to leave it lying around the next morning. This is for your eyes only, unless you decide otherwise.

23. Practice with a language app.

While you generally want to avoid screens if the goal is to get some sleep eventually, if you’re in no hurry to nod off, you can take this opportunity to practice with a language app like Duolingo, Babbel, or Memrise. 

24. Have a light snack.

Go with something that won’t keep you awake even longer. In other words, avoid anything with caffeine or added sugar. Try some cheese and crackers, a handful of mixed nuts, or some Greek yogurt. Or munch on some fresh veggies, with or without hummus.

25. Wrap up your day with a happy ending.

Because why not? Seriously, though, the hormones released with the big O can help you finally settle in and get some sleep.

Use whatever helps you get in the mood if you’re not already there. Think of it as self-care. Because that’s exactly what it is.

26. If you’re not alone in your awakeness, make this a team effort.

If you can both agree on what to do together, do that. Play a couple’s game and turn your mutual sleeplessness into a mini-date. Or talk about what’s keeping you both awake. Whatever activity you choose, end it on a high note. Go, team!

27. Get some fresh air. 

Get dressed and walk out the door—or, if it’s an option, up to a rooftop—to get some fresh night air and walk around a bit. Bring something to entertain yourself if you’re so inclined, especially if the space you’ll be visiting has a lounge area with comfortable chairs. 

28. Shop for a better mattress, pillows, or bedding.

Or make a list of desirable qualities in a bed, in a new set of pillows, or in bedding. Picture the bed you want and imagine yourself lying in it. Design a bed with a look and feel you love—something that makes bedtime (sans phone) something to look forward to.

29. Have a steaming mug of nighttime tea.

Try something with calming herbs like chamomile, lavender, lemon balm, passionflower, and valerian root. Add honey, if you like. Some teas also go well with milk, which can also help you feel sleepy.

Conclusion

Now that you’ve looked through all 29 ideas for what to do when you can’t sleep, which of them stood out for you?

Not all of these will work for you as well as some. And, by all means, add your own personal flair to whatever you choose. The more comfortable you are with, the more effective it will be for you.

What will you try first if you have trouble sleeping tonight?

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Winter is here again, and with it, those dreary days and overwhelming urges to nap — or at least find the nearest cup of coffee.

This winter, don’t give in to the desire to sleep the day away. Learn why your body is worn out during the cold months and understand how you can prevent it. Here’s how to get more sleep:

1. Less Sunlight

The days are noticeably shorter, and the nights are longer during this time of year. Often, you wake in the dark, making it difficult to truly get up. Because our bodies depend on sunlight to set our circadian rhythm and determine when we should sleep and wake, winter is an especially tricky time.

During the day, the brain inhibits melatonin production, helping you stay awake and focused. Take advantage of the reduced levels of sunshine during the winter. Open your blinds immediately upon awakening, or go outside for a walk during lunch. Even if it’s a cloudy day, you can still benefit.

2. The Impulse To Rest

You’ll feel tired because winter puts your circadian rhythm out of whack, prompting you to sleep more. Sleeping too much can leave you feeling groggy, especially if you’ve already hit your required seven or more hours of sleep for the night.

When you nap, take care not to rest longer than 20 minutes or do so after 3 p.m. Napping longer or later can interfere with your natural sleep cycle. Also, consider creating a restful environment to sleep, including picking out comfortable pillows that match your sleeping position. Before you lay down to nap, ensure you’re aware of your body to limit any muscle tension or strain.

3. Heavier Meals

If you find yourself sleeping more in the winter, heavier meals might be to blame. Researchers found that during the holiday months, Americans can gain 5 pounds on average. If the weight gain itself isn’t alarming enough, there is a correlation between the bigger meals we eat during the holidays and disrupted sleep.

Foods that are higher in fat or sugar tend to impact our sleep patterns the most. High levels of alcohol can also disrupt sleep, causing you to feel tired throughout the day. During the holidays, try limiting your portion size and alcohol intake. If you know you’re going to have a big meal later, try to plan for it earlier in the day.

4. Holiday Stress

While the holidays can add a lot of fun to the mundane, they can also add a great deal of stress. This can be a significant sleep disrupter, keeping you up into the early hours of the night with racing thoughts of all the tasks you need to accomplish the coming day. After a few nights like this, you could find yourself experiencing symptoms like sleep deprivation and fatigue.

Try managing your stress before bed through mediation and mindfulness techniques like focused breathing, the body scan and guided imagery. Reading a book or listening to music could also help you relax and get comfortable before sleeping.

5. Bad Weather And Less Exercise

The winter months might prove a challenge if you like to exercise outdoors. It may not be easy to get outside to walk, run or bike as you usually would due to shorter days and worsening weather. Exercising less is proven to give you reduced energy throughout the day.

The best way to counteract this effect is to set up an exercise routine and stick to it. Try exercising for 20 minutes right away after waking up. If you’d rather not go out in the nasty weather, consider getting a gym membership for the winter, or find an exercise video on YouTube. Keep your habit going until it becomes a routine.

6. Bedroom Temperature

People tend to turn up their thermostats when it’s cold. Often, a warmer bedroom harms your quality of sleep. The ideal temperature to which you should set your thermostat is 65 F because your circadian rhythm shifts during a 24-hour cycle. At night, your body begins to shed warmth and continues cooling until 5 a.m.

If you don’t want to have disrupted sleep due to your circadian rhythm, it’s best to keep your bedroom temperature lower — at least between 60 and 67 F.

Get Enough Sleep This Winter

Now that you understand why your body is more tired during the winter, you’ll be prepared to better care for yourself. Start planning your exercise routine, lower your bedroom temperature and commit to healthy portion control during holiday meals. Doing these things will ensure you get enough sleep this season.

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Women are more prone to insomnia and other sleep disorders, but COVID-19 may be intensifying their condition.

• According to a recent study, the use of anti-insomnia medications is on the rise, particularly among women aged 45 to 64.
• According to a survey conducted in Greece, women were more likely to experience sleep problems during the pandemic.
• Sleep affects so many aspects of our health, from mood to the immune system, that it’s critical to get seven to nine hours of sleep every night.

Nobody could blame you for being concerned about the coronavirus (COVID-19). Uncertainty about the virus, combined with the new stresses of quarantine, remote school, working from home, and long-term change, is enough to keep anyone awake at night.

COVID-19, on the other hand, may have an even more significant impact on sleep in women. While women are more likely than men to have sleep problems, a recent report shows that prescriptions for insomnia have increased since the pandemic began, particularly among women aged 45 to 64.

If you’re one of the many women who wake up at night, there are a variety of strategies you can employ to get a good night’s sleep. But, first, let’s look at some of the most common sleep problems that women face and how you can overcome them with healthy routines and lifestyle changes.

COVID-19 And Its Impact On Women’s Sleep

Although widespread use of insomnia medication has decreased in recent years, anti-insomnia prescriptions increased 15% in the United States from mid-February to mid-March of this year, according to an Express Scripts report. In addition, according to the report, women are more likely than men to take anti-insomnia medication, particularly women aged 45 to 64 and women over 65.

According to a survey conducted earlier this year, Greek women were more likely to have sleep problems than other women worldwide. More than 2,400 people were polled about sleep problems and insomnia caused by COVID-19.

Harry Attarian, MD, a professor of neurology at Northwestern Feinberg School of Medicine, said in an article published a few months ago with the Society for Women’s Health Research that he’s seen an increase in patients with sleep problems. Furthermore, COVID-19-induced stress and anxiety have played a significant role in those patients’ sleep problems.

COVID-19-related stress and anxiety are interfering with everyone’s sleep these days. However, because women are predisposed to sleep disorders, the pandemic is inflaming their condition. In this situation, you can have Zopiclone according to the doctor’s prescription. It is a prescription-only hypnotic medication that contains the active pharmaceutical ingredient zopiclone. Zopisign (Zopiclone) is used as a short-term treatment for all types of insomnia, including anxiety-induced insomnia. So why are you waiting for! Buy Zopiclone from FastUKMeds.com.

What Causes Women’s Sleep Problems?

There may feel like there aren’t enough hours in the day, which is why many women stay up late to get everything done, sacrificing sleep in the process. But, according to Andrea Matsumura, M.D., a sleep medicine specialist at Providence Sleep Disorders Centers and The Oregon Clinic-Pulmonary Critical Care & Sleep Medicine East in Portland, Oregon, this could be masking an actual sleep problem.

Sleep Apnea

Dr Matsumura focuses on whether women have difficulty falling asleep, staying asleep, or feeling they are getting enough quality sleep when they have trouble sleeping. She will then investigate further to see if they have insomnia, sleep apnea (breathing problems while sleeping), or excessive movement such as restless leg syndrome.

Postmenopausal women, for example, have the same risk of obstructive sleep apnea as men, but they don’t always have the same symptoms — men snore loudly, but not all women do. According to Dr Matsumura, a few studies have found that while women are aware of their male partners’ sleeping habits, men are not. Without those visible symptoms or feedback from a partner, women frequently don’t understand why they are tired during the day.

Neurological Factors

Other women may experience sleep deprivation as a result of a movement disorder such as restless leg syndrome. This strong desire to move the limbs can keep women awake at night and prevent them from sleeping. Some women may also have narcolepsy, which manifests as excessive daytime sleepiness or fragmented nighttime sleep.

Hormone Changes

Hormones are another critical factor for women. When women menstruate, there will be a couple of days late in the cycle when some women may have difficulty sleeping. In addition, women experiencing perimenopause or postmenopause may experience hormonal changes that result in night sweats or fragmented sleep. Dr Matsumura advises those women to consult with their gynaecologists about possible treatments.

What To Do If You’re Experiencing Sleep Problems

Dr Matsumura advises women who have trouble sleeping to speak with their health care provider and be specific about their difficulties falling asleep.

“Are they having a lot of trouble getting to sleep, spending a lot of time in bed unable to sleep, waking up too many times in the middle of the night,” Dr Matsumura says. “They should focus on what time they go to bed, what time they fall asleep and what time they wake up.”

Create A Bedtime Routine

There are other things that women can try on their own to improve their sleep quality. This includes getting ready for sleep.

“Many people stay busy until the minute they go to bed,” Dr Matsumura says, “but we should all be trying to wind down for the evening, ideally an hour before we go to bed and sleep.” “That entails not using electronics or working.” The key is to prepare yourself for a good night’s sleep. It’s also critical that people don’t put their worries to bed. Instead, they must give themselves permission to unwind and sleep.”

Keep A Sleep Diary

If a woman has trouble sleeping, she can keep a sleep diary to track her nighttime patterns. According to Dr Matsumura, many sleep tracking devices are good at indicating if something is wrong. Still, they aren’t precise or accurate enough to provide a complete picture of sleep habits. In addition, Dr Matusmura notes that some people who are overly reliant on the devices may experience anxiety.

Because sleep affects so many aspects of our health, from mood to the immune system, getting the recommended seven to nine hours of sleep is critical. “I always tell my patients that sleep is brain food — don’t deprive it.”

How Deep Is Your Sleep?

While getting seven to nine hours of sleep is essential, it is also critical that those hours include quality, deep sleep. Do you consider your sleep routine when you:

• Does it take you a long time to fall asleep?
• Will you sleep? Or do you get up several times during the night?
• Do you have frequent nightmares?
• Do you struggle to stay awake during the day?

This CredibleMind assessment can help you learn more about the quality of your sleep and whether you need to change your sleeping habits or consult a sleep specialist.

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