With busy lives, multitasking between home and work, the impact of increased screen time along with a million other small pressures and stress, it is no wonder many of us regularly feel tired and are struggling to achieve the quality and quantity of sleep we need to be on top of our game.
For women, this can be an even more difficult target to meet as generally, due to hormonal changes, women may need up to an extra 20 minutes of sleep each night compared to men according to a study at the Loughborough University Sleep Research Centre. Unlike men, women experience a range of hormonal challenges that leave them more vulnerable to low iron levels, poor mental health and an increased likelihood of insomnia or other sleep disorders – all of which contribute to poor sleep and low energy levels.
High-quality sleep, along with a healthy diet and regular exercise, is now recognised as one of the main pillars of good health, so it is essential that women maximise their opportunities for a great night’s sleep to benefit their long term wellbeing.
What can women do to get a better night’s sleep? Here are some quick tips that you can action today.
- Help yourself prepare for sleep by creating (and sticking to!) a sleep routine.
- Aim to get 7-9 hours’ sleep each night.
- Cut down on screen time – especially near bedtime. Read a book or unwind with music instead.
- Reduce coffee intake especially later in the day – a brisk 10 minute walk can be equally as refreshing.
- Eat a healthy meal at least 2 hours before bedtime to allow time for it to digest.
