Naperville ladies, are you getting enough sleep? Here are some important tips to get that much-needed rest you deserve.
It’s a fact that women, especially busy working mothers, deal with a lot of planning, stress, and sleep deprivation. From busy minds to waking up in the middle of the night and not being able to fall asleep again, your bad sleep patterns can cause many emotional and health issues.
SIGNS OF SLEEP DEPRIVATION
If it only takes you 5 minutes or less to fall asleep at night, it means that you’re already sleep-deprived. It normally takes 10 to 15 minutes to fall asleep, meaning you are not too exhausted that you feel sleepy the entire day.
Other signs of sleep deprivation are fatigue, mood swings, and irritability.
NEGATIVE EFFECTS OF NOT GETTING ENOUGH SLEEP
If you are not getting at least 7 hours of sleep every night, you are at a higher risk for depression, metabolic, and cardiovascular disorders like high blood pressure and diabetes.
According to a study, 17 hours of sustained wakefulness during the day leads to a decrease in performance equivalent to a blood alcohol level of .05%.
AS WE AGE, SLEEP BECOMES DIFFICULT
As we grow older, our circadian clocks which control our sleep-wake cycle become less efficient, making it harder for older adults to fall asleep or stay asleep. They also have difficulty being alert during the day. Insomnia also becomes more common during menopause, which is another challenge for women.
GETTING QUALITY SLEEP IS IMPORTANT
Sleep quality is as important for physical and mental health as are food, water, and exercise. The most critical part of sleep is the first two hours after you fall asleep and the two hours before you wake up. Any noise during that time can be disruptive and compromise the quality of your sleep. Light can also be disruptive to your sleep cycle even if you don’t fully wake up. The light turns off a neutral switch in your brain and causes levels of an important sleep chemical to decrease within minutes.
So, how do you ‘switch off’ and get a full night’s sleep naturally? It only takes some simple lifestyle changes to make sure you put an end to those sleepless nights.
NATURAL WAYS TO SLEEP BETTER
- Simple lifestyle changes and healthy habits during the daytime can help Naperville women get better sleep.
- Avoid caffeine in the late afternoon and evening.
- Do not drink alcohol within 3 hours of bedtime.
- Get plenty of sunshine or bright light during the day, especially in the morning and early afternoon.
- Avoid exposure to bright light two hours before bedtime. Following the lines on a page acts as a sedative.
- Avoid watching TV or playing video games before bedtime as this stimulates brain activity.
- Take a warm bath or shower before bed to release internal body heat.
- A cooler room temperature or about 68 degrees is the ideal temperature for sleep.
- Sleep in a dark room. If you want to sleep with lights, avoid blue lights since they are the most alerting. Red lights are best to induce sleep.
- Go to sleep and wake up at a regular time everyday.
If you wake up in the middle of the night, avoid exposure to light.
Getting enough sleep and quality sleep are important to your health, especially if you’re a Naperville women with a dynamic, active, and busy lifestyle. A balanced diet and exercise is not enough if you are not alert during the day due to lack of sleep. They say health is wealth, and it starts with enough shut-eye and rest. Let’s get healthy, Naperville!