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Top Tips To Beat Insomnia And Sleep Better

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What Women Need To Know: How To Beat Insomnia And Get Quality Sleep

One of every four women struggles with one or another form of a sleeping disorder, including insomnia. This leaves many women feeling drained, struggling to concentrate, suffering a reducing sex drive, experiencing a foul mood, or simply feeling tired. However, there may also be serious complications to chronic insomnia, ranging from mental health problems (depression and anxiety) to general health issues such as seizures, stroke, a weakened immune system, obesity, or heart disease. However, by understanding the causes of insomnia and knowing the steps to beat it, you can have a better quality of life. More so, insomnia can decrease your life expectancy by 12%.

What Are The Causes Of Insomnia?

Insomnia may be triggered by medical conditions. These may range from side effects of certain prescription medications such as painkillers, and diet pills, to certain substances such as nicotine or caffeine. Insomnia may also result from health conditions such as cancer, asthma, heart disease, chronic pain, and certain mental disorders. During their third trimester, many women struggle to sleep because of leg cramps or the need to micturate. Also, those with newborn babies will experience hormonal changes after giving birth that can disrupt their sleep patterns. New babies need to be fed every few hours and have short sleep times, reducing the mother’s sleep.
Abnormal lifestyles, such as working a night shift, having too little exercise, and suffering events that pose physical repercussions, can negatively affect sleep. This includes depression, loss of a job, or feeling overexcited. However, this condition can also be aggravated by stress, bad sleeping habits, eating too late at night, jet lag, and sleeping during the day. Struggling to fall asleep and remaining asleep is common to many people and may only be temporary. If, however, the condition continues for several weeks, the condition may become chronic, leading to some of the health problems already mentioned.
Bottom Line:

Various factors can lead to insomnia. However, what researchers have found is that women take longer to fall asleep than men. More so, insomnia can affect one’s health, from accidents to increasing the chance of becoming obese and developing heart problems.

What Healthy Sleep Habits Can You Include To Induce Sleep? 

There is much you can do to improve the quality of your sleep. However, one should understand the cause of insomnia. An asleep journal may be useful. Noting what you are doing, consuming, or what is on your mind may explain the reason for struggling to sleep. However, if this does not work, do consult your healthcare provider. 
Certain lifestyle changes may be made which can improve your condition:

  • Drink alcohol in moderation, limiting yourself to two drinks daily. If you drink alcohol, especially late at night, you may not have the necessary extended sleep. 

  • Cut down on your caffeine. Caffeine (like nicotine) is a stimulant that can keep you awake. You may enjoy a flat white or green tea but do not have any caffeine four to six hours before bedtime. tat  

  • Have a regular bedtime and wake up at the same time each day (including weekends). This helps you to regulate your body clock, allowing you to fall asleep at night. During the day avoid napping, if you struggle to sleep at night. 

  • Have a regular bedtime ritual. This can include taking a warm bath or dimming the lights closer to bedtime.  

  • Set aside at least 45 minutes each day for regular exercise. However, not close to bedtime. If you need to do any exercise late in the evening, rather try yoga or Tai Chi. 

  • Put your phone away. You may like reading in bed; however, smartphones and tablets may be a source of your problem. The light from these devices can make it difficult for you to fall asleep. Keep the television out of the bedroom. 

  • Take a natural supplement. Finding an over-the-counter sleep aid with natural ingredients can help you get quality sleep without the risk of side effects. 

  • Invest in a quality mattress, pillows, and sheets. Make sure the bed is big enough for you and your partner to stretch out. 

  • If you struggle to fall asleep, do not simply lie in bed. Rather get up and go to another room until you feel sleepy. 
Alternatively, there are also dietary supplements that may be taken to help treat insomnia. The proven ingredients include melatonin, lemon balm, valerian, chamomile, passionflower, hops, taurine, and an amino acid, L-ornithine. These substances in capsule form will provide the best relaxing benefits to help restore healthy sleep patterns while treating the symptoms experienced during the day. A good insomnia supplement should have both a day formula and a night.
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