Written by: Lise Kiefer, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Sleep is crucial for maintaining good health and well-being, yet many women struggle to get a good night's rest. Understanding the benefits of sleep has seen a major uptick in research, with one small study noting that sleep latency (the time it takes to fall asleep) and waking up after being asleep decreases when there is an increase in fitness.
Indeed, another study that has hinted that even one less hour of sleep per week can see less percentage of fat loss compared to someone who is getting enough sleep while restricting calories.
1. Establish a bedtime routine
Fellow Executive Contributor Shannon M. Glenn agrees having a consistent bedtime routine is one of the best ways to prep your body for a good night’s rest. And yes, this does include on the weekends. Being consistent during the weekdays and then changing the routine for the weekend creates confusion for your body and hormones.
Activities which you can add in to begin developing you own bedtime routine include:
Taking a warm bath
Reading a book
Practicing relaxation techniques like deep-breathing, meditation, tapping (helpful for anxiety), and consciously tensing and relaxing your muscles.
2. Create a sleep-conducive environment
Your bedroom environment plays a significant role in the quality of your sleep. For one, our bodies cool down before sleeping (which is why we feel cold when we are tired) and being in a room that is too hot can make it difficult to get comfortable.
Simple tips to make a sleep-conducive environment:
Make sure your bedroom is dark, quiet, and cool.
Consider investing in blackout curtains, earplugs, or a white noise machine to block out any distractions that may disturb your sleep.
And if you want to work on your beauty, investing in an sleep mask can also help to shut out any additional light.
3. Manage stress levels
Stress and anxiety can make it difficult to fall asleep and stay asleep and can very much affect our ability to enjoy a good night’s rest.
Try to manage your stress levels by practicing relaxation techniques such as yoga, meditation, or deep breathing exercises.
Have a journal nearby to do a “Brain Dump” with things to do, things that are bothering you, or a super great idea to help solve a problem can be helpful so that you are not dealing with a foggy brain.
Additionally, consider talking to a therapist or counselor if stress is impacting your ability to sleep.
4. Overcome sleep disorders
Women in their 30s and 40s are more susceptible to sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. If you suspect you may have a sleep disorder, speak to your doctor about treatment options.
While sleep disorders need to be diagnosed by a doctor and can prescribe treatments for you, some lifestyle changes can help, such as
Losing weight (sleep apnea)
Quitting smoking (helps to clear excess toxins from the lungs)
Avoiding alcohol before bedtime (it actually blocks receptors in the brain that can make you go through the night without having to use the washroom).
5. Make sleep a priority
Finally, make sleep a priority in your life. While everybody is different with their sleep requirements, 7-8 hours of sleep per night is considered a good starting point and try to stick to a consistent sleep schedule. Avoid using electronic devices before bedtime, as the blue light emitted from screens can disrupt your body's natural sleep-wake cycle.
In conclusion, these tips can help women, and the people they care about, have better sleep. By establishing a bedtime routine, creating a sleep-conducive environment, managing stress levels, overcoming sleep disorders, and prioritizing sleep, you can enjoy better sleep and overall health and well-being.
Confused about the next steps to take in optimizing your nutrition? Wanting to work towards having more self-compassion towards your fitness and recovery? I work with people to help create strategies they can do and feel a sense of accomplishment and mastery. Curious to know more, feel free to connect with me through social media or through sending a message through my website.
Lise Kiefer, Executive Contributor Brainz Magazine
Lise Kiefer is a lead in fitness, nutrition and sleep coaching. After living an active lifestyle in her youth, Kiefer took her experience in sports and transitioned it to coaching individuals in their fitness, nutrition, and sleep so enhance her clients quality of life. Kiefer believes that how we perceive each of these topics and ourselves will affect how we perform in our daily pracitces. Owner of Toned and Tough Fitness.
