Women are known as the fairer sex, which is why it’s truly UN-fair that we’re twice as likely as our male counterparts to suffer sleep issues.
According to the National Sleep Foundation, women need between seven and nine hours of sleep each night to function well the next day. However, the average 30-to-60-year-old woman only gets six hours and 41 minutes of sleep per night during the work week. Lots of the issues come from biology — your cycle, being pregnant and going through menopause can all affect your quality of sleep. But sleep woes could also come from another underlying cause like stress, depression and diet.
There’s more bad news: According to UCLA’s Sleep Disorders Center, women get the best sleep of their lives when they are young adults. Once pregnancy and menopause come into the picture, it’s all downhill from there.
And lack of sleep causes more problems than just crankiness the next day. Studies show too little (or poor quality) sleep results in concentration problems, poor job/school performance, increased instances of sickness (or even accidents) and weight gain.
So what can we do about it? Experts say a bedtime routine and a comfortable, restful sleeping environment are two major keys to getting the shut-eye you need. We spoke to the pros at Bedside Manor about how to revamp our routine and refresh our resting space to help us get some more Zzzs. Here are the highlights on what they recommend in their 10 steps to a good night’s sleep:
• Putting on comfy sleepwear is an important addition to your bedtime routine because it signals to your body that it’s time to wind down. Bedside Manor’s Softies line (available in night gowns and pajama sets) goes the extra mile by helping reduce body temperature, wicking moisture and blocking odor.
• Avoid confusing your body and brain with too much nighttime light. Make sure to turn off all the lights to tell your body it’s time to sleep. That includes electronics like televisions and phones, which should be left completely out of the bedroom if possible. Can’t get away from the glow? Grab a sleep mask like this one from Bedside Manor. It contains 18 skin-repairing amino acids and anti-microbial copper to help your skin to focus on its own regenerating process.
• Drink responsibly — alcohol may help you fall asleep at first, but too much will disrupt your sleep, causing you to wake more frequently at night. You’ll also need to avoid all caffeine between four and six hours of your bedtime. About half the caffeine you consume at 7 p.m. will still be in your system at 11 p.m.
• Make sure your room is the correct temperature. Whether you run cold or you’re hot-natured, a bedroom that’s too warm or too chilly can affect your sleep quality. Choose linens that are appropriate for your temperature preferences (like cool percale or linen for people who run hot). Bonus: an attractive bed can actually make you look forward to bedtime. Add fluffy down pillows or an all-weather feather bed to further enhance your nighttime comfort.
• Try aromatherapy. According to the National Sleep Foundation, lavender has been shown to decrease heart rate and blood pressure, potentially putting you in a more relaxed state. One study discovered that subjects who sniffed lavender before bedtime had a deeper, more restful sleep and felt more awake the next morning. Whether you diffuse lavender oil, use a pillow sachet or linen water, try incorporating the relaxing scent into your bedtime routine.
Menopausal Matters
According to UCLA’s Sleep Center, we start to see sleep changes during our golden years, and unfortunately they’re not always for the better. Gradual changes in our sex hormones have a direct impact on the quality of our sleep in the years preceding and after menopause. Hot flashes especially can mess with your precious shut-eye.
A few suggestions:
• Control the temperature in your bedroom
• Avoid taking hot showers or baths before bed.
• Use light, cotton linens and comforters — many women-of-a-certain-age love Bedside Manor’s lightweight silk-filled comforters and blankets by Mulberry West because they’re lightweight yet luxurious.
• Try eating a light snack at bedtime
• Decrease the amount of caffeine, sugar, and alcohol in your diet. Increase vitamin E in your diet, or take a vitamin E supplement.
A good night’s sleep can regenerate your mind, body and spirit, so it’s important to do everything you can to get your Zzzs. Visit Bedside Manor for the best Charlotte has to offer in luxe, gorgeous linens and other bedroom accessories.
Bedside Manor
Specialty Shops Southpark
6401 Morrison Blvd, Suite 19
Charlotte, NC 28211
Store Hours: Monday – Saturday 10:00a-6:00p EST
Phone: 704-442-4006
info@bedsidemanor.com
