How Women Can Deal With Sleeping Troubles

Causes of insomnia in femalesSleeping issues are more prevalent in women than men, but several ways can help in coping up with such situations. The reason behind sleeping issues could be different in women. From having her first child to constant night feedings, numerous reasons could lead to sleep deprivations. Apart from these and other common issues include the start of menopause, worries related to relationships, societal issues, or work.

Although such issues can also be a problem among men, women experience several unique issues. Hormonal changes are said to be one of the most common reasons. The risk of insomnia is much higher in women compared to men and almost 11% of such cases lead to unremitting conditions that require treatment.

You can always take prescribed pharmaceutical sleeping aids to treat insomnia, but long-term usage can hurt your health. Hence, some easy-to-practice tips that have no side effects and can help in dealing with insomnia have been discussed below.

Keep A Track Of Your Sleep
People dealing with sleeping problems often focus on the most terrible nights and forget about nights that are better than others. This is the reason why it’s important to track the number of hours you are sleeping and which part of the day you sleep the most. This will help in providing a realistic picture of your problem.

Additionally, the data provides you a baseline to compare and see how much better you have been doing over time. Thus, you will be in a better position to experiment with your sleep and know if such measures are helping you sleep better.

Remove Sleep Stealers
Several things offer support to sleep better and longer. Most are easy and popularly known. Some of them are:

  • Reduce your alcohol or nicotine intake and avoid having meals 3 hours before your bedtime.
  • Make your bedroom dark, cool, and quiet
  • Avoid exercising or having a warm bath before sleeping
  • Never drink caffeine after 3 p.m.
  • Avoid naps during the day
  • Set an alarm that rings and wakes you up at the same time every day
  • Avoid looking at the blue light of screens at least a couple of hours before going to bed

Love Your Bed
Reserving your bed to sleep is the key to getting better sleep. Use your bed only to sleep and not to rest or relax. Training your body to connect with your bed can do wonders with sleeping. Additionally, go to bed at bedtime and get out of bed the moment your alarm rings.

Although sex is an exception to this rule, you should avoid reading in bed. Moreover, if you are unable to sleep 20 minutes after getting on the bed, get out and wait to get sleepy.

Reduce Your Time In Bed
Despite counterintuitive, restricting your sleep is a better approach to deal with insomnia. It improves the quality of sleep as you avoid napping the moment you feel tired. Sleeping at the same time daily, doing regular exercise, and not having caffeine late in the day are some additional measures.

This strategy works as it builds your body’s sleep drive and ultimately makes it easier for you to fall asleep and have quality sleep. Insomnia usually builds over time, so it’s important to correct it with patience and implementing changes to your hygiene steadily. The moment you develop a healthy sleeping pattern, you will get better sleep with less time in bed.

Stop Worrisome Thoughts From Coming
Women often deal with several juggles in their lives and then spend hours in bed thinking about everything. Hence, besides changing your behavior, you should cultivate skills to handle your thoughts.

Steps like practicing mindfulness where you learn to focus on your present experiences which include feelings and thoughts without judgments help greatly. Terming your worries as just thinking also creates a distance between you and your thoughts.

Sleep deprivation is one major issue that is common amongst women. The above measures will help in dealing with insomnia but a woman should also relax and enjoy her life. Socializing and partying is one area that can ease the pressure in their minds. Florida Thunder in Tampa Bay, FL is known to organize such events for women. Attending such events can work wonders in reducing the tension in the mind of every woman.

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