Most of us know getting quality sleep is important for our physical and emotional health — yet data show millions of Americans aren’t getting the sleep they need to maintain optimal wellness, including about 25% of women. The problem: While sleep may seem like a simple activity, numerous factors can interfere with restful slumber, including stress, lifestyle habits, and even hormonal fluctuations.
But there is some good news: Improving sleep doesn’t have to be difficult — it just takes a little extra effort. In this post, Shamsah Amersi, MD, offers six steps to help you optimize your rest without relying on medication.
It’s easy to write off sleep issues as just part of leading a busy, stressful life. Still, the fact is, sleep problems are frequently associated with underlying health issues, including hormonal shifts that become more common as we age. Having a health exam is the best way to get to the bottom of sleep problems, so Dr. Amersi can help you find a solution.
For many women, that solution involves hormone replacement therapy (HRT). This cutting-edge treatment helps stabilize levels of estrogen and progesterone that tend to fluctuate dramatically during and before menopause. By balancing these key hormones, many women find that their sleep improves, as do their energy levels and mood.
For some women, sleep issues arise when they fail to heed their body’s natural sleep-wake cycle. When your bedtime and wake time change regularly, it makes it much harder for your body to transition into the restful state that supports healthy, deep sleep.
Establishing a regular bedtime is one of the easiest and most effective ways to counteract problems caused by an irregular schedule. Set a regular bedtime and waking time, then stick with it — even on weekends and during vacations — to help your body’s internal clock function the way it’s designed to, so you can wind down and fall asleep naturally.
Your bedroom environment plays a big role in your sleeping patterns, too. Generally, a cool, dark, quiet room promotes more restful sleep. To create the ideal atmosphere for rejuvenating rest, invest in blackout curtains, a high-quality mattress, and comfortable bedding. If your home is noisy, a white noise machine can help block out unwanted sound.
One more tip: Don’t use your bedroom for activities other than sleep and intimacy. Remove electronics, keep the space free of clutter, and use dim lighting to promote relaxation and help clear your mind. The Sleep Foundation also offers helpful tips on its website.
Couple that relaxing environment with a stress-relieving bedtime routine for even greater benefits. Take a warm bath, practice meditation, or engage in gentle stretching to unwind and relax your body and mind.
Skip TV and avoid surfing the internet for an hour before going to bed. Instead, read a non-electronic book or listen to quiet music. Avoid anything with a screen, as the light can interfere with melatonin production and make it harder to fall asleep.
Most of us know caffeine helps keep us awake, but what many may not realize is that alcohol can interfere with sleep, too. Avoid caffeine after midday and skip the nightcap entirely.
Instead, sip on herbal tea — hot or iced — to quench your thirst and help your body wind down. Don’t drink too close to bedtime to avoid the need to get up and urinate during sleep.
Exercise is essential for your physical health, and it can also boost your mood, acting as a natural stress reliever that helps you fall asleep faster and sleep more soundly.
Make exercise a regular part of your daily routine to reap all the benefits of a more active lifestyle. Just make sure to complete your routine a few hours before bedtime, as working out too late can make it harder to wind down.
Sleep doesn’t just feel good — it’s good for your physical health and emotional wellness, too. If you’re having trouble getting the restful sleep you need, request an appointment online or over the phone with Dr. Amersi at her office in Santa Monica, California, today.
