Do you always long for the weekend to get to sleep more? It is possible you are not getting enough sleep during the week and there is a potential sleep snatcher. This applies to most adult women for there is almost something that threatens a restful sleep for them. Nonetheless, most sleep stealers have remedies and hence you are not doomed for eternal exhaustion. Although some conditions arise due to poor sleep like diabetes and heart diseases. There are expert tips on how to cope with such. Below are other ways to cope with sleep stealers as a woman for better sleep and overall good health.
Support yourself while pregnant
Pregnancy is a major sleep stealer for every woman who experiences it. The changing hormones are only there in support of the pregnancy but the effects are a challenge to persevere. They cause you to experience daytime sleepiness and swelling in the throat area that contributes to snoring hence poor sleep. Others experience leg cramps, nighttime reflux but it is unique in every woman. Fortunately, there is a solution, as you sleep on your bed use pillows to support yourself. Put pillows between your knees, behind your back as you sleep on the side position to alleviate any discomfort. By propping yourself up, you will feel better from any nasal congestion or reflux. Also, you can talk to your doctor on how to ease what you are experiencing for a quick solution.
Take a warm bath on your period
When you are not pregnant your period will come along and it is another sleep thief. When you are on your period it is quite the norm to feel sleeplessness, especially on the 21st to the 28th day of your cycle. Others report feeling the same nights to their period. This is because the core temperature of the body increases making you not fall asleep sooner. Yet, a cooler body falls asleep easier and this is a natural body occurrence. Cramping, muscle aches and other PMS symptoms also hinder quality sleep. Taking a warm bath before bed will help you feel sleepy and also assist with the cramps.
Compromise with your partner
Does your partner snore, sleepwalk or squirm at night? This, of course, disrupts your sleep and you need to come to a compromise. Others secretly turn up the heat and as much as you love them they are your sleep stealer. Coming to a compromise will not affect your relationship but improve your sleep health for both of you. Speak to your partner about seeking help for his snoring instead of moving to another room. Try other remedies like snoring aids, propping up the bed and getting an air purifier for those with allergies.
Get a new mattress for better support
When your old mattress is causing you pains and aches. It means that your body is not getting good support from it while you sleep at night. The more you use it, it causes chronic discomfort and you will start experiencing worse joints and back pains. Therefore, get a new mattress and the best mattress topper and other right beddings to get the support your body needs for healthy sleep. Consider a new pillow too and soft sheets as well. These new beddings are a new shift for your bedroom and you will experience better sleep and wake up well-rested.
Have a consistent routine
When you have an erratic routine this is a sign that you have no consistent routine. This not only affects your sleep quality and quantity but your overall schedule is off. Since lacking a routine is a routine in itself. This causes you to have poor relations for you get groggy, fatigued and your health deteriorates due to sleep deprivation. Most people aim to sleep through the weekend to compensate for the sleep they lost during the week. Due to late parties and working late that is causing them more harm than good. Hence strive for a consistent routine to improve your sleep quality and for a better you.
Control your nightcap
Alcoholic beverages are sleep saboteurs especially when taken excessively. Yet, many women love their wine most nights before they sleep. Alcoholic drinks make you feel sleepy and the more you take towards bedtime the worse you feel as your body metabolizes it. It messes up your sleep quality and keeps you awake most of the time disrupting your sleep. Therefore, it is best to sip strategically if you consider sleep a priority. Drink a bottle after work or a glass of wine to give you time to process the alcohol. Before going to bed take some calming tea or do some meditation to get you to sleep sooner.
Keep your cool at perimenopause
Whether you are experiencing perimenopause or menopause the hot flashes that appear to almost 80% of the women at night disrupt their sleep. This should not worry you as long as you keep your cool. Others may not get the nocturnal flashes unless it is during the day. However, since there is a decline in progesterone and estrogen that help with better rest. The ability to drift off becomes a challenge. Thus, as you keep your cool you can adjust the room temperature to around 60 degrees or optionally get a prescription of hormone therapy. Different remedies work for different women as others find relief in sleeping in moisture-wicking sheets that cool them down.
Unplug from technology
Social media apps and many other technology spaces are designed to attract you to stay stuck around them. Hence, technology is a major sleep saboteur and the more time you are online the less you will sleep. Plus, the blue light from the screen sends a message to your brain that it’s time to wake up. Therefore, having the necessary discipline and unplugging from any form of technology an hour before bed as a routine. This will help you stick to your routine and have satisfactory sleep.