Did you know that men and women sleep differently? Yep! According to the National Sleep Foundation, two thirds of women report sleep disturbances at night. And women more than men report waking up feeling groggy and unrefreshed.
But getting good quality sleep is extremely important. In fact, it makes the list with water and food when it comes to what you need to survive. So, we're sharing our sleep tips for females, from making sure your room is the right temperature to having the perfect pajamas.
Find the perfect sleeping temperature
When it comes to the perfect sleeping temperature, the cooler the better. The ideal room temperature is 60 to 70 degrees Fahrenheit. Your body temperature drops when you're getting sleepy and then gradually warms as you sleep at night, which can cause you to wake up in the middle of the night from overheating.
Not to mention for women specifically, your body temperature increases naturally when you're menstruating, so keeping the room cooler will help you fall asleep and stay asleep all night.
Be careful what you eat and drink
Certain foods and drinks may make it hard to turn your brain off and fall asleep at night. Everyone is different, but for the most part, you should avoid caffeine and big meals before bed. While your body may be tired, these things can keep your brain active, keeping you from getting quality sleep.
Alcohol is another thing to add to your "avoid" list before bed. While many people enjoy a night cap before bed, alcohol can actually have the opposite impact on your sleep.
Take a warm bath before bed
As we mentioned before, your body temperature drops as you get tired. Try a warm bath (or shower) to relax at night and get ready for good sleep. Your cool bedroom and a warm bath is the perfect contrast to welcome sleep.
Throw in some bath bubbles or a bath bomb to really relax. Lavender is a great scent for relaxation and unwinding. Grab your favorite book or catch up on a podcast while you get sleepier and sleepier.
Keep it quiet in the bedroom
Keeping your bedroom quiet is another key to deeper, better sleep. But, while your room may be silent, some things are out of your control. Does a neighbor's dog, the trash truck early in the morning or your partner snoring ever wake you up? Any outside sound can keep you from getting the sleep you need to wake up feeling refreshed.
Have you ever tried listening to white noise? White noise is any consistent sound or frequency and it can be a game changer when it comes to sleeping well. When you’re woken up by an outside sound, it’s not necessarily the sound itself that wakes you up. Instead, it’s the sudden change that interrupts your sleep. So, when you sleep with white noise, it creates a blanket of constant noise, blocking out any sudden changes in sound, like that pesky trash truck or your snoring partner. It's especially good for light sleepers.
Make sure your room is dark
Just like the cooler the better, when it comes to getting good sleep, the darker it is, the better you'll sleep. It's pretty simple: light keeps your brain awake. So, in turn, dark tells your brain it's time to sleep (and triggers the release of melatonin!).
Try this: an hour or so before bed, dim the lights in your space. If your lights aren't dimmable, switch from a harsh, overhead light to a lamp or softer light. Shut the blinds. This is a signal to your internal systems that it's getting close to bedtime.
It may be impossible to make your room 100% dark, so try blackout curtains or a sleep mask (or both). Bonus points for a cooling gel sleep mask that keeps it dark and keeps it cool.
Create a sleep schedule
A sleep schedule is a cycle or habit of sleep where you purposely wake up and go to bed at the same time every day. Other than your circadian rhythm, or internal clock, your sleep and wake cycles are directly affected by sunlight and external temperatures. This is why you wake up every morning when the sun comes up and feel sleepy at night when the sun goes down. It’s also why you may consistently be tired around the same time every day (maybe you hit that 3 p.m. wall) and why you may feel more tired during cold-weather months.
One of the biggest benefits of creating a sleep schedule is that it can improve your sleep quality. Once your body is used to your schedule, you'll be able to fall asleep faster and stay asleep longer.
We understand that a sleep schedule may be hard, especially if you have kids or a partner with a different schedule, but if you can get the whole family on the same schedule, you'll all get the sleep you need to conquer your day.
Pick the right pajamas and bedding
Nothing is worse than being hot while you sleep (this goes back to that perfect bedroom temperature, too!). Another important piece of the cool sleep puzzle is having light, breathable sleepwear and bedding.
If you're a hot sleeper:
- Choose cotton pajamas. They'll be breathable and light so you won't wake up sweaty. Anything from a cute matching set to your favorite oversized tshirt is the perfect uniform for better sleep.
- Choose loose sleepwear. Something clingy will sleep hotter than something flowy.
- Make sure your sheets are breathable. Super high thread-counts may seem luxurious, but can sometimes sleep hot (because they don't breathe). There are plenty of options out there in solid colors and patterns to match your room style. (Psst! Our sheets are light and breathable and come in two beautiful colors.)
- Make sure you have enough space. Snuggling is great, but when it's time for bed, nothing is worse than if your partner is a human heater. Make sure you have the right bed for your lifestyle so you can cuddle when you want to, but still get good sleep.
Make sure you have the right setup
Of course, you're never going to get good sleep on your old, creaky, lumpy mattress. That's where we come in.
When shopping for a mattress, you want something that's comfortable and supportive. It's important that your spine stay aligned while you sleep, regardless of your sleeping position, so look for a bed that provides both body contouring and pressure-relief.
We have 3 awesome mattress options for your best rest. Not to mention everything else you need to complete your setup. Shop now & start getting your best sleep.