Sleep is a core part of wellness and health. Together with exercise and nutrition, quality sleep is one of the keys to optimal health. Despite its relevance, it comes as a massive surprise that several women do not get adequate sleep both in terms of quality and quantity. But it has to be said that when it comes to sleep, quality usually overshadows quantity.
The reasons why women sleep less than men
It is no surprise that in the world today, lots of women are finding it difficult to get their “beauty sleep” (quality sleep). A recent study suggests that women are more likely to develop insomnia than men.
‘Woman sleep’ is a hot topic that is taking center stage in recent times, owing to the fact that most women get less sleep than men. Natural women have a lot to contend with in terms of bodily changes and hormones than men, and this affects their sleeping patterns in various ways. From puberty to menstruation, pregnancy, and menopause, there are a lot of things that the average woman has to contend with in their lives. And all of these affect their sleep patterns and quality.
How overtraining and undereating affect sleep
There is a correlation between exercise and improved sleep quality. Studies show that if you engage in proper exercises, there are chances that you will sleep faster, longer and better. On the flip side, if you over train yourself, you can expose yourself to several incidences of sleep disturbances.
You have to balance your training with what you consume along with your rest. Get the right food to fuel your training and recovery, and don’t over-train yourself. The combination of both will help provide you with top quality sleep.
The dangers of lack of sleep
Lack of sleep can expose your body to several health issues and risk, and they include;
- Increase in blood pressure
- Heart disease
- Emotional fatigue
- Slow post-workout recovery
- Mental Impairment/ Brain damage
- Reduction in quality of life
- Increase in emotional distress
- Lack of focus, and self-control
Advanced Sleep Best Practices
As far as woman sleep is concerned there are ways you can improve your sleep quality, and this is where sleep hygiene comes into play. Sleep Hygiene refers to habits and routines that can help you sleep better. These routines include abstaining from alcohol, tobacco, and caffeine, and so on. The following are tips that can help you sleep better, ensure you meet your woman sleep goal.
Be mindful of your supplements
There supplements such as B6 vitamin and B-complex that might cause nightmares especially if you take them right before bed. The best thing to do is to take them several hours before you sleep.
Breathe through your nose
The way you breathe affects the quality of your sleep. You should breathe through the nose more often when you sleep. It helps to calm your body and mind and gives you a sound sleep.
Listen to sleep-inducing sounds or bedtime stories
Bedtime stories and soothing sounds have the ability to lull you to sleep by building up a calming sensation in your body. You can listen to an audiobook or have someone read you a bedtime story.
Give enough time to sleep
In your day-to-day schedule, always prioritize sleep, and give enough time for you to sleep at the end of the day. Cut down on Netflix, and social media, and just wrap yourself to sleep. Sooner rather than later, you will see the benefits.