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It's Never Too Late to Develop Better Sleep Habits

By on March 14, 2022

By Cora Gold

Everybody needs quality sleep for optimal health and cognitive functioning. However, studies show that 30-50% of the population suffers from short-term insomnia.

The average adult needs 7-9 hours of sleep every night, particularly women who tend to have higher rates of depression and anxiety, hormonal imbalances, and pregnancy – conditions and situations that are closely associated with sleep impairment.

Women with insomnia usually have trouble falling asleep, staying asleep, and waking up too early in the morning. Some may lie in bed for hours with their eyes open, while others may have a hard time going back to sleep if they wake up before they’re supposed to. Usually, your body may not feel well-rested after a sleepless night.

Even if you struggle with insomnia, it’s never too late to develop better sleep habits. Here are six tricks to help you catch some Zzz’s tonight.

1. Turn Off Electronics

The average person touches their phone screen 2,716 times a day, from reading text messages to clicking social media apps. Unfortunately, our relationship with technology runs deep, which doesn’t help our sleep patterns.

All digital devices – televisions, laptops, computer monitors, phones, and e-readers – emit blue light, which tricks the mind into thinking it’s daytime. Having too much exposure to blue light can mess with our circadian rhythms.

Try putting your phones away at bedtime and opt to read a book instead of watching television. Blue light can hinder our body’s natural ability to produce melatonin, the hormone that makes us tired.

2. Take Melatonin Before Bed

Sometimes, taking a melatonin supplement before bed can help ease you into a deep sleep.

If you’re worried about becoming addicted to melatonin, you can relax. Melatonin is a natural hormone that your body won’t build up a resistance to or experience withdrawals from. However, you may feel the following effects:

● Dizziness
● Headaches
● Grogginess during daytime hours
● Nausea
● Irritability

Overall, melatonin is safe and effective for short-term use in allowing you to get your sleeping patterns back on track.

3. Practice Sleep Meditations

Another way to develop better sleep habits is to meditate or do relaxation exercises before bed.

There is a 36% prevalence of anxiety disorder in people diagnosed with insomnia. After a long day of high stress at home, work, or in relationships, it’s essential to lower your stress levels in the evening.

There are many ways meditation can help improve your sleep, including:

● Boosts melatonin production at night to make you tired
● Increases serotonin levels in the brain to regulate moods
● Decreases your heart rate and blood pressure
● Triggers the parts of the brain that help you sleep

The next time you’re staring at the ceiling unable to unwind, try meditating for 20 minutes. You may be surprised at how much it helps.

4. Lower the Temperature

Because our bodies naturally regulate themselves at night in a process called thermoregulation, you should keep your bedroom cool for a more restful sleep.

Wear light, comfortable clothes and use bedding made from cotton or another breathable fabric. If you have hormonal imbalances or are in menopause, layered clothing is easier to remove during a hot flash. You might also want to keep a floor fan nearby if necessary.

5. Avoid Caffeine Before Bed

Drinking caffeinated beverages – coffee, tea, energy drinks, and soda – before bed can prevent you from falling asleep. Caffeine is a stimulant with a half-life of two to 10 hours, meaning consuming a cup of coffee even six hours before bed can keep you awake.

It’s best to limit your caffeine intake to earlier in the day. If you’re craving a cup of coffee or tea in the afternoon, opt for something decaffeinated. While there’s still caffeine found in decaffeinated beverages, a cup of decaf coffee omits approximately 97% of caffeine.

6. Exercise Earlier

We all have busy schedules. Some of us work during the day or have childcare responsibilities. There’s a small window for many women to get in a daily workout during the evenings.

Research shows that regular exercise can significantly reduce anxiety and improve sleep. One recent study found that eight weeks of moderate aerobic exercise enhanced all aspects of rest – falling asleep, staying asleep, and daytime fatigue – in university students.

However, the time you exercise matters when you’re trying to build healthy sleep habits. Aerobic exercise can increase body temperature and release endorphins that keep you awake. If you’re going to exercise at night, make sure it’s at least one to two hours before you lay your head down on the pillow, giving your body enough time to level out and wind down.

Helpful Ways to Improve Sleep Quality

It may take a while to learn new habits that improve your sleep quality. However, your body requires restful nights to function correctly.

By attempting some of these tips and tricks, you can balance your circadian rhythm, become more relaxed, and enhance your overall well-being.

 

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Cora Gold has spent over five years writing about her passions for life, love and happiness. As Editor-in-Chief for women’s lifestyle magazine Revivalist and a freelance writer, she enjoys connecting with others who share these passions. Follow Cora on Facebook, Twitter and Pinterest.

Feature slider image by Kinga Cichewicz

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