Getting a good night’s sleep is something we all wished we did a little more of; sleep is where we heal and replenish our energy, and yet it has varying qualities to it whenever you lay your head down on the pillow. It always seems a bit of a guessing game when it comes to trying to get the hours in that you need, and that can become incredibly annoying after a few years!
When it comes to sorting your sleep habits out, that itself can be tiring, which seems a little bit counterproductive. So when you’re missing out on the sleep you desperately need, and you don’t know what to do to make it better, you need to look for help. Thankfully, this post is here to do just that!
In general, feeling tired can soon become a common theme in our lives. When you’re a working woman, you’re often going to feel a bit of lethargy around you, and it only ever seems to get worse because of the hours you’re having to pull. So if you’re sick of always feeling like you could curl up on the floor wherever you are just to get a quick nap in, here’s some concise tips for you to check out.
Let Your Bed Stay a Bed
When it comes to trying to go to sleep at night, and failing, you’re going to need to create yourself a new association between your bedroom and how it can help you sleep. When all you feel is frustration at the thought of needing to go to bed, and then getting even more frustrated when you’re lying there all pent up, sleep is going to become a thing of the past as a result.
So when you can’t sleep, distract yourself. Let yourself relax in your own time and get some more quality sleep because of it. Even if you only get a few hours in, you will still have slept, with a better chance of it counting towards your health. Cutting down the fuss when it comes to sleep is easier when you do it via your own means, as only you know how you relax: let yourself feel tired instead of forcing yourself to!
You can even try to get a bit more of a workout into your day, as this is great for increasing your energy levels when you’re awake and making you more tired for bedtime. Do a bit of jogging or yoga!
Visit Your Doctor
When you’ve tried something like what we mentioned above, this is a great next stop if you’re completely fed up with your lack of sleep and inability to fix the problem yourself. There are a lot of sleep disorders out there, and you might just be experiencing one of them! Something like insomnia, for example, is incredibly common, and there’s plenty of ways to treat it when it’s identified.
So if your sleep issues are becoming too much of a problem, or they’re persisted for an extremely long time, it might be a good idea to visit your doctor. You never know what could be going on behind the scenes, and it’s always better to be safe than sorry when it comes to matters of your health.
Take Some Supplements
Melatonin is a very popular tablet nowadays, and you can usually get it over the counter for your sleep aid needs. The body produces melatonin naturally, and it is upped in production by our brains when the sun goes down and nighttime rolls around. So if you work a job that’s typically out of working hours, you’re probably going to notice an extreme difference in your melatonin production due to your need to sleep during the day.
Popping a melatonin before bed most often means you’re going to stay asleep for a long time during the night, and you’ll feel rested in the morning. Sounds like a dream doesn’t it? Yet, we shouldn’t let ourselves rely on such solutions! Of course if you need the help you’re perfectly allowed to get it, but try out other methods alongside it to see how the two rub together. Your body knows what to do when it comes to the cycle of the earth, so try and let it do its job.
Take a 20 Minute Nap
Everyone’s heard of the power nap, but very few people actually tend to put it into practice. A power nap is always a great way to get yourself a bit more of an energy level throughout the day, and can be easily done within 20 minutes on a break or lunch hour.
Of course, taking a nap when you’re at work or elsewhere can feel a little weird and uncomfortable, but if there’s a quiet room nearby and your boss is more of the understanding type, feel free to try it out. Similarly, you can always go and take a quick kip in your car if you have one, as this is more of a private space away from the hustle and bustle of the rest of your life.
Similarly, try not to let yourself take a nap after 4 pm, as this is the time your body has the most amount of energy it’s going to have throughout the day, roughly peaking at 6 in the evening. Napping during this time is just going to increase this energy spread, and make you less likely to sleep when you actually need to! Don’t worry, we’ve all made that mistake, but don’t let it become a habit.
Change Your Sheets
And that’s not just in a general way. If you’re not getting the good night’s sleep you deserve on the bedding you’re currently using, it’d be a good idea to completely change them when you can. Buy some new materials and try them out; you can always return them if they make no change to your lifestyle! And hey, everyone’s up for a bit of a bedroom redec every now and then.
Look for sheets that are designed to optimise your sleeping experience. For example, invest in some overstock comforters for a fresh and downy feel because of the material, which is specially tailored for people with sleep needs in mind. Also try to look for a thread count that’s above 200 but below 400; this is the prime number for breathable fabric that won’t feel too hot or cold, and leave you feeling a little more refreshed.
Try to Drink Less Caffeine
Yes caffeine is a great way to top up your energy levels when you desperately need a pick me up, but if that’s all it’s doing for you, it’s going to be working against you. So try to cut down on your caffeine when it comes to sleeping at night, and try not to drink anything with an intake of it whenever you’re meaning to settle down before bed.
Try and replace the copious amounts of caffeine, found in both tea and coffee, with a bit of water. Water is the number substance for the body to take in, as someone who is dehydrated is going to function a lot less efficiently than others. Water also helps our bodies to stay asleep at night, so keep some by your bed whenever you’re planning to settle down.
It’s a good idea not to drink anymore than 5 caffeine rich fluids per day, and remember to work with the sun on this one. Any caffeine after sundown means you’re going to be awake for the rest of the night! So unless you absolutely need to pull an all nighter, which is rare, don’t let yourself fall into this kind of behaviour.
Try Eating Breakfast
Breakfast has long been hailed as the most important meal of the day, and for very good reason! When there’s something for your body to burn when you first wake up, you’re going to feel a lot more energized throughout the rest of the day.
When you’ve got the champion’s meal in your belly, sleeping is going to become a lot easier to get to grips with, as your emotional state is going to be a lot more stable as a result of your food intake. Try eating something with whole grain in it, as this is a long acting carbohydrate, perfect for long days and even longer evenings!
As an adult, you’re going to roughly need about 8 hours of sleep per night. Try to make sure you’re getting this level as much as you can, as this is the best way to make sure you look and feel rested.
Always feeling tired doesn’t have to be a consequence of your life, as humans have evolved to sleep when we need to! If you’re feeling a little drowsy, take a nap or eat something carb rich to try and perk you back up again. Don’t let sleep become a touchy or sensitive subject, as this is when your life can start to turn upside down.