Health experts constantly tell us that quality sleep is essential, but for many of us that sounds like a truckload of pressure when we know we’re simply not getting much of it!
It’s unlikely to come as a surprise, but women are far more likely than men to experience sleep disruptions. From the pressures of work and care responsibilities to the mental gymnastics involved in knowing every aspect out our family’s needs. The mental load that women carry is vast. And it’s not just about feeling like a zombie the next day—lack of sleep can significantly impact our health, wellbeing, and even our ambitions at work. While obsessing about sleep probably won’t do you any favours, there are certain things we can all try to make our chances of getting adequate shut-eye more likely:
Understand your sleep patterns
Research shows that women’s ambitions are more affected by lack of sleep than men. This is because hormonal changes throughout the menstrual cycle can wreak havoc on sleep patterns. Try to get a better grasp on your unique sleep needs and prioritise rest, especially during the luteal phase of your cycle, when progesterone levels are higher, and sleep may become more disrupted. Some apps can help with this, including Moody Month.
Get consistent
It’s not just kids that need sleep routines, adults benefit from these (in a big way) too. Try setting a regular bedtime and sticking to it, even on weekends. Your body’s circadian rhythm thrives on regularity. Establishing a calming pre-sleep routine—like reading a book, taking a warm bath, or listening to a calming podcast might help.
Mind the menstrual cycle
Your menstrual cycle can directly impact your sleep. Hormonal shifts can lead to restlessness, hot flashes, or night sweats. New research suggests that during different phases of the menstrual cycle, particularly in the days leading up to your period, sleep may become more fragmented and challenging. Understanding these changes can help you adapt your routine, perhaps by adjusting room temperature, wearing breathable sleepwear, or incorporating relaxing activities to help ease into sleep.
Invest in quality sleep gear
The foundation of a good night’s sleep starts with what you’re sleeping on! Research consistently shows that the right mattress and pillow can significantly impact sleep quality.
Limit screen time before bed
We all love a good scroll through Instagram before bed, but screens emit blue light that tricks your brain into thinking it’s still daytime. This can suppress the production of melatonin, the hormone responsible for making you feel sleepy. Try setting a
“tech curfew”
and turning off all screens at least an hour before you plan to hit the sack.
Commit to good sleep hygiene
Your bedroom should be your sanctuary—a place that’s cool, dark, and quiet. Consider investing in blackout curtains, a white noise machine, or an air purifier. Even better, make sure your mattress and pillows are up to par.
Exercise regularly (but not too close to bedtime)
Physical activity is great for your overall health and can promote better sleep. But exercising too close to bedtime might have the opposite effect by revving up your energy levels. You should aim to finish up any vigorous exercise at least 4 hours before you plan to sleep. No late-night spin classes!
Adapted from: Women's Agenda
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