How Women Can Improve Their Sleep Naturally and Affordably
Women already face too many struggles in society without adding sleepless nights to the list. Luckily, there are plenty of treatment options out there. Whether you’re looking for prescriptions to treat your sleep issues or you’re simply hoping to supplement your CBT with other natural remedies, there are several things you can do to sleep easier at night and function better during the day – and you can do them all without spending a fortune.
Convert Your Bedroom Into a Sleep-Inducing Haven
Sleep is vital to living our best lives possible, as a good night’s rest helps to restore our brains, regulate our hormones, and retain the information we’ve learned throughout the day. When we are deprived of sleep, our memory, energy levels, relationships, and overall quality of life may suffer.
To improve your chances of falling asleep at night—especially when you’re suffering from PTSD or another service-related mental health condition—it’s important to practice good sleep hygiene. To improve your sleep hygiene, turn your bedroom into a slumber-inducing haven that’s filled with soft pillows, a comfortable mattress, the right type of bedding for your needs, and maybe even a white noise sound machine. A weighted blanket may also help you to sleep more soundly at night.
It can also be helpful to listen to calming sounds and music before you go to sleep. You can purchase a wireless speaker to listen to relaxing tunes. Many models are lightweight and portable so you can take them with you when you’re traveling as well.
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Matthew Walker: Teaches the Science of Better Sleep by Masterclass
Take Time to Unwind Each Night
Regularly practicing yoga before bed may help women to sleep better at night while simultaneously improving some of the other issues they may be experiencing. Some of the best yoga poses to practice before bed include Corpse Pose, Legs Up the Wall, and Lying Butterfly Pose. If you’re looking to unwind with a full yoga class prior to hopping into bed, however, DoYogaWithMe has hundreds of free guided classes and meditations on its website.
As you practice yoga, use an inexpensive aromatherapy diffuser to transmit sleep-promoting essential oils such as lavender, bergamot, and sandalwood into the air. If you don’t own a diffuser, however, you can add a few drops of essential oils to a cotton pad or ball before placing it next to you as you unwind from the day.
Create and Follow a Strict Sleep Schedule
In addition to transforming your bedroom and taking the time to unwind before bedtime, sleep restriction therapy may help you develop better sleep habits and improve your quality of life. As part of sleep restriction therapy, you log your sleep patterns for several weeks to calculate the amount of time you spend in bed versus the number of hours you spend sleeping. Then, you use this data to establish a strict sleep schedule that limits the amount of time you spend awake in bed—helping you to fall asleep more easily at bedtime.
Sleep deprivation affects many areas in your life, but you don’t need to suffer alone. There are plenty of treatment options out there. No matter how impossible it seems, remember: all it takes is a little strength and dedication, and any accomplishment is within your reach!
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that SINGLE GIRL CLUB, LLC (“SGC”) is not engaged in the provision or rendering of medical advice or services. You understand and agree that SINGLE GIRL CLUB, LLC shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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