SLEEP for Women
SLEEP is the Single Most Important Thing You Can Do For Your Health!
- Vital for staying optimally healthy
- Regain energy needed for the day ahead
- Not enough sleep can:
- Disrupt daily life
- Make you more prone to mood swings
- Weaken immune system
- Increase stress
- Cause symptoms that affect productivity and mental well-being
Before sleep, adopt good sleep hygiene:
- Avoid exposure to EMF (electromagnetic fields) from electronic devices at least one hour before bed
- Reduce alcohol consumption
- Exercise regularly to help sleep cycle
- Developing a proper sleep schedule will help:
- Allow ample rest time for yourself
- Your body to stay alert and energized during the day
Sleep Tips
- No alcohol in the evening – it disrupts Melatonin
- Increase magnesium and tryptophan foods at night: chicken, eggs, dark leafy greens, pumpkin seeds
- Consider magnesium supplements which is a natural relaxant (100-300 mg per night) – ask health provider
- Epsom salt bath before bed
- Herbs for sleep: Valerian, Hops, Passionflower – ask health provider
- Guided imagery: deep relaxation that uses music and imagery to help you fall asleep
- Cognitive Behavioral Therapy with a therapist
- Some Rx medications could be disrupting sleep so investigate and talk to health provider
- Restless Sleep Syndrome: Talk to health provider to check Iron and Vitamin D levels
- Sleep Apnea: have a sleep study done, use a CPAP machine or dental appliances that reposition lower jaw
- Aromatherapy for sleep: Lavender is especially helpful-diffuse or mist
- What things are you doing that makes your sleep difficult or worse? Talk to health provider or sleep expert
- Wake up at the same time every day
- Exercise early in the day
- Expose yourself to early daylight by opening curtains
- Avoid alarm clocks with blue light displays-blue light overrides melatonin production
- Turn down thermostat to 70-72 degrees or lower, sleep in a cooler environment
- Use blue light-blocking glasses in the evening if using computers
- Replace mattress every 10 years and pillows every 2 years or sooner
- Pets should sleep in their own beds
- Make bedroom a sanctuary and use blackout curtains
- Keep a good book by the bed to read instead of scrolling through social media
- Write down your to-do list for the following day to keep mind from racing
- Gratitude journal: part of your sleep ritual
- Drink calming herbal teas in the afternoon along with water; avoid caffeine in the afternoon and evenings
We invite you to Beeing Well to see what we have to offer.
Much love and gratitude-
Janalee