Redefining Beauty Sleep - A Guide To Restful Nights

Did you know on average, women require more sleep than men?

As someone who values a good night's rest, it's essential to understand the factors that influence our sleep patterns and make any necessary changes that could help us have better health and more daytime alertness.

Our hormonal balance not only influences our daily well-being, but it also plays a crucial role in our sleep-wake cycle. As women undergo hormonal fluctuations throughout their menstrual cycle and life stages, such as pregnancy and menopause, these changes can disrupt the circadian rhythm and increase the need for sleep. 

Take the menstrual cycle, for example. During the luteal phase, progesterone levels rise, promoting restful sleep. But as that phase ends and menstruation approaches, sleep can become elusive due to fluctuating hormones and PMS symptoms like cramps, headaches and hot flashes.  

Then there's pregnancy. Yes, it’s the miracle of life, but it also brings many challenges including difficulty in sleep. Restless leg syndrome, overall discomfort, sleep apnea, and the joys of frequent bathroom trips can turn what should be a time of rest into a nightly battle. 

And let's not forget menopause, where hot flashes reign supreme. Add in the increased risk of sleep apnea, and it's no wonder many women find themselves tossing and turning at night resulting in fatigue and irritability during the day.  

 

For starters, controlling a comfortable room temperature is key, especially during hormonal shifts and fluctuations. This can enhance our sleep quality by minimizing discomfort from night sweats. The last thing you want is to wake up in a pool of sweat and need to change into other pyjamas.  

Studies have shown that women are more sensitive to sounds at night compared to men. As someone who falls under this category, I've found that using earplugs can work wonders for blocking out disruptive sounds.  

Being aware of hormonal fluctuations in the menstrual cycle, pregnancy or menopause can guide you in putting in place habits for promoting better sleep.  

From sticking to a consistent sleep schedule and practicing relaxation techniques like meditation, to wearing eye masks/ear plugs and controlling your room temperature, there are plenty of ways to support your body's natural rhythm. 

We all know that regular exercise is vital for overall health and studies do suggest that sedentary women are more prone to insomnia compared to active women. Even going for a 20-minute walk at the end of your day can promote better sleep.  

While that late-night cup of coffee or black tea might seem tempting, it can wreak havoc on your sleep schedule. And as for alcohol, well, let's just say it's not the sleep aid it's cracked up to be. Yes, it induces drowsiness, but it seriously disrupts your overall sleep quality. If you don’t believe me, google it.  

Blue light emitted by screens suppresses melatonin production and disrupts the circadian rhythm. It's tough, I know, but swapping out Netflix or scrolling on your phone for a good book, listening to music, journaling or meditating can make all the difference. 

 

Partners' sleep behaviors, such as snoring or sleep apnea can significantly impact sleep quality. Encouraging your partner to seek professional evaluation and treatment can benefit not only yourself, but your partner’s health too! 

Prioritizing sleep isn't just about getting enough hours in bed; it's about understanding and respecting the intricate dance of hormones, life stages, and individual needs that influence our nightly rest. 

Let's embrace the power of a good night's sleep, not just as a luxury, but as a fundamental pillar of self-care. Here's to nights filled with deep, restorative sleep and days brimming with vitality and purpose.

Sweet dreams! xo