Sleeping well is not a common thing for many women. Simply falling asleep can take hours, and that’s not even considering the struggle to stay asleep. This issues can happen for many reasons, but it has a lot to do with the mental state, hormones, and sleep environment. If sleep problems are continual or severe, I recommend consulting with your physician to check for underlying health issues. If you just need a little boost to a better night’s sleep, consider trying some of the following tips.
Get a New Mattress
We can’t explore better sleep without first discussing your bed. Manufacturers recommend replacing your mattress every 8 years for your health. This is because structurally they lose their ability to support your weight after this time. Additionally, they also can become toxic with dust, mites, old sweat, germs, and even mold.
Some mattress companies focus on manufacturing compression springs that support your body well for longer. There are also models that have both springs and memory foam. Truthfully, you have to try out a mattress to be sure it works for you. For this reason, I recommend buying something that has at least a 30-day guarantee with it.
Treat Dental Problems
Did you know that dental health affects your entire body? In fact, some issues can even cause sleep disturbances. The grogginess, brain fog, and headaches you feel in the morning and throughout the day could be prompted by Temporomandibular Disorder (TMD). Another dental problem that can deprive you of your sleep includes gum and tooth infections that can create a continual stream of biotoxins into your system.
Obstructive Sleep Apnea is also on this list of sleep-robbing culprits. Fortunately, it can be treated through corrective jaw surgery. If you suspect any of these dental problems, visit your dentist. You might also be directed to an oral surgeon for specific issues.
Have a Bedtime Routine
One of the best things you can do to get quality sleep is to set a bedtime routine. Yes, I mean do the same thing every night before bed. This typically starts about 30 to 60-min before you turn out the light. The science behind this is that when we do things repetitively before bed, we train our brain to relate those activities to relaxation and sleep.
Your routine can include anything that gets you ready to retire like putting on PJs, washing your face, brushing teeth, etc. It can also include relaxing activities such as taking a warm bath, drinking hot tea, meditation/prayer, and stretching.
Read a Book Before Bed
Reading in bed is one of the best ways to slow down for the day. It is much more calming to the mind than watching TV or scrolling on your phone. Read a good book or magazine that inspires you and focuses on positive things before you go to bed. Reading does stimulate the mind to an extent, but the repetitive eye movements can induce slumber, so give it a go! Note that reading on your Kindle, computer, or phone is not as favorable due to blue light and EMFs.
What we smell can affect our nervous system by either creating a tense response or a calm one. So, first, assess the scents in your sleep space. If your room smells stale or like dirty laundry, this could be affecting your ability to feel comfortable. Additionally, scents that come from things like food, pets, and even chemicals are all culprits to provoking stress. Sleeping with anxiety or any other type of stress on the body is almost impossible.
On the flip side, it has been scientifically proven that certain scents, such as lavender or eucalyptus do help to induce a calm mental state and even sleep. Try using a diffuser that can omit the fragrance over a period of time as you relax and will turn off automatically. There are plenty to choose from now and they can really create a relaxing ambiance in your room. You can also try using herbs or sleeping supplements, but be sure to check with your doctor first.