{"id":15100,"date":"2022-12-10T17:26:41","date_gmt":"2022-12-10T16:26:41","guid":{"rendered":"https:\/\/wowbeauty.co\/?p=15100"},"modified":"2025-06-18T14:51:04","modified_gmt":"2025-06-18T13:51:04","slug":"4-ways-to-help-her-sleep-better","status":"publish","type":"post","link":"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/","title":{"rendered":"4 Ways To Help Her Sleep Better!"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p>Did you know that women statistically sleep worse than men? Here&#8217;s 4 ways you can combat insomnia right now!<\/p>\n<p>The differing health needs of women are becoming more widely recognised. From adjusting our food intake around our menstrual cycle to our differing hormones, a lot of areas of our health need to be tailored to our unique biology.<\/p>\n<p>Sleep is one area in which women are impacted differently than men, though many women are unaware of their specific biological needs. \u00a0<a href=\"https:\/\/www.sleepfoundation.org\/insomnia\/insomnia-women#:~:text=Is%20Insomnia%20More%20Common%20in,experience%20insomnia%20differently%20than%20men.\">Women are 40% more likely to suffer insomnia than men<\/a> for a number of reasons. For one, we\u2019re twice as likely to be diagnosed with anxiety or depression in our lifetime, which increases the likelihood of insomnia.<\/p>\n<p>Our hormones are also to blame \u2013 because of the way they fluctuate throughout the month, they can affect our sleep cycles. Additional factors include our periods, whereby cramps and other symptoms can keep us awake at night, and the menopause, which causes hot flashes.<\/p>\n<p><strong>Here are some facts about women and insomnia&#8230;<\/strong><\/p>\n<ul>\n<li>Women are 40% more prone to insomnia than men because of the increased likelihood of depression and anxiety, hormones, and <a href=\"https:\/\/wowbeauty.co\/clean-er-beauty\/bin-your-throwaway-sanitary-products-try-the-organicup-menstrual-cup\/\">menstrual<\/a> and <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/menopause-nurture-yourself-from-the-inside-out\/\">menopausal symptoms<\/a>.<\/li>\n<li>Although women are also more likely to feel cold than men and need higher temperatures to feel comfortable, they\u2019ll still benefit from reducing the temperature of their bedrooms when going to sleep. This is because our core body temperature drops at night, signalling to our brain that it\u2019s time to sleep.<\/li>\n<li>Taking warm showers and baths in the evening can help women combat anxiety in multiple ways, from lowering their core body temperature to contributing to a mindful practice of <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/self-care-rituals-for-a-cozy-night-in\/\">self-care<\/a>.<\/li>\n<li>Women are more likely to become deficient in a number of nutrients, including iron, folic acid, <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/wellness-zone-the-benefits-of-magnesium\/\">magnesium<\/a> and tryptophan, so getting these nutrients into their diets is important. However, for those who are struggling \u2013 like vegans \u2013 supplements will help.<\/li>\n<\/ul>\n<p>Keep reading for some tips on how to get a better nights sleep&#8230;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Keep_your_bedroom_cool\"><\/span>Keep your bedroom cool<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>We know that women are often <a href=\"https:\/\/theconversation.com\/yes-women-might-feel-the-cold-more-than-men-heres-why-184329#:~:text=Women%20also%20have%20more%20fat,cold%20as%20the%20temperature%20drops.\">predispositioned to feel colder than men<\/a> because of the way our body fat is stored and our lower metabolic rates. And while that might lead to you keep your bedroom toasty overnight, a warm sleeping space can negatively impact your sleep.<\/p>\n<p>Being too warm overnight can disrupt our sleep \u2013 but you might be surprised at what classifies as \u201ctoo warm\u201d. The <a href=\"https:\/\/www.sleepfoundation.org\/bedroom-environment\/best-temperature-for-sleep\">recommended temperature for our bedrooms is 18.3\u00b0C<\/a>, which might feel a little chilly to sit in, but is optimal for sleep. That\u2019s because the temperature of our bodies drops at night, so by encouraging that, you\u2019re encouraging your body to get ready for sleep.<\/p>\n<p>This is especially helpful for women who are <a href=\"https:\/\/wowbeauty.co\/its-all-about-skin\/menopause-nurture-your-skin-from-the-inside-out\/\">experiencing the menopause<\/a>, which is often accompanied by hot flashes that can wake you through the night.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Switch_your_shower_or_bath_to_the_evening\"><\/span>Switch your shower or bath to the evening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Having a warm bath or shower on an evening is not only a soothing exercise, but it\u2019s another step you can take to <a href=\"https:\/\/www.sleepfoundation.org\/women-sleep\/healthy-sleep-tips-women\">naturally cool down your body temperature<\/a> \u2013 without really noticing it. When we take a warm bath or shower, our temperature rises initially, but cools and signals to our brain that it\u2019s time for sleep. For menopausal women, taking a slightly cooler shower can combat hot flushes but still kickstart the body cooling process.<\/p>\n<p>Having an evening shower or bath has additional benefits that can also improve our sleep. It can release any physical tension we\u2019re holding in our bodies after a long day, <a href=\"https:\/\/www.aia.com.kh\/en\/what-matters\/health-wellness\/Hot-or-Cold-Showers_What-You-Need-To-Know.html#:~:text=Relief%20for%20Sore%20Muscles%3A%20Similar,stimulate%20healing%20and%20reduce%20inflammation.\">soothing muscles and easing aches and pains<\/a> ahead of bedtime.<\/p>\n<p>Taking the time out to care for ourselves can also provide a <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/natural-ways-to-boost-your-energy\/\">mental well-being boost<\/a> \u2013 and if you have the time, make the most of your bathing. Indulge in a <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/3-inspiring-books-to-add-to-your-reading-list\/\">book <\/a>in the bath or use your shower time to practise mindfulness and rhythmically apply your favourite shower gels and scrubs, you could even <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/5-thoughtful-audiobooks-to-download-now\/\">listen to an audiobook<\/a> or <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/5-podcasts-to-feed-your-spirit\/\">podcast<\/a>. <a href=\"https:\/\/www.mother.ly\/life\/shower-is-self-care-moms\/\">This act of self-care can put our mind at ease<\/a>, which can help prevent a racing mind once you lay your head on your pillow.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Practise_a_mindful_pre-bedtime_routine\"><\/span>Practise a mindful pre-bedtime routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Those racing thoughts are a common cause of insomnia in women. And as women are <a href=\"https:\/\/www.cam.ac.uk\/research\/discussion\/opinion-women-are-far-more-anxious-than-men-heres-the-science#:~:text=But%20why%20are%20women%20more,have%20been%20linked%20to%20anxiety.\">twice as likely to experience anxiety as men<\/a>, we are more likely to experience these anxious thoughts at bedtime. Often, our mind goes into overdrive when we head to bed <a href=\"https:\/\/www.healthline.com\/health\/anxiety\/anxiety-worse-at-night#Understanding-whats-happening\">because we have fewer distractions<\/a> and therefore more opportunity to overthink.<\/p>\n<p>Mindfulness is a <a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/tips-and-support\/mindfulness\/\">powerful way to reduce these anxious thoughts<\/a> \u2013 and it can come in many forms. We no longer think of <a href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/a-gift-for-world-meditation-day\/\">mindfulness<\/a> and meditation as the practice of sitting cross-legged and chanting \u201comm\u201d, but as a process where we take moments to pause and free our minds during the day.<\/p>\n<p>While this type of mindfulness is beneficial, <a href=\"https:\/\/www.webmd.com\/mental-health\/mental-health-benefits-of-journaling\">journaling can also be an effective way<\/a> to \u2013 quite literally \u2013 remove those negative thoughts from our brain. At least an hour before you head to bed, take a few moments to write down all your anxieties and worries from the day. Then, note down whether you can resolve it, and whether it can be resolved in that moment. If it can, take those steps. And if it can\u2019t? You leave that anxiety on your sheet of paper instead of in your head.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Address_your_nutrition\"><\/span>Address your nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Women\u2019s differing hormones, as well as our menstrual cycle, means our nutritional needs vary from men\u2019s. Women who have periods <a href=\"https:\/\/www.irishtimes.com\/life-and-style\/health-family\/why-women-need-more-iron-than-men-and-how-they-can-get-it-1.3030446\">can benefit from iron supplements<\/a> \u2013 and this is especially true for those who experience heavy periods. Pregnant and breastfeeding women are also more prone to iron deficiencies and should consider increasing their intake or supplementing.<\/p>\n<p>We may also suffer from a deficiency in magnesium \u2013 and this mineral <a href=\"https:\/\/www.healthline.com\/health\/healthy-eating\/7-nutrients-young-women-need-more-of#5.-Magnesium\">plays an essential role in our sleep<\/a>. It\u2019s recommended to get as much magnesium as possible from your diet, but if you\u2019re struggling, supplements can help too.<\/p>\n<p>Tryptophan is another essential player in a good night\u2019s sleep. This amino acid can be found in foods including turkey, milk, cheese, nuts and seeds. It\u2019s more bioavailable in animal products, which means vegans may struggle to get enough of it \u2013 and <a href=\"https:\/\/www.statista.com\/statistics\/1062343\/adults-following-vegan-diet-in-great-britain-by-gender-and-age\/\">women aged 18-34 make up the largest proportion of vegans<\/a>. It\u2019s possible to supplement tryptophan and combine it with other powerhouse sleep-boosters such as 5-HTP and camomile to enhance your diet.<\/p>\n<p>In a so-called man\u2019s world, women\u2019s unique needs have often been downplayed. And while <a href=\"https:\/\/www.buzzfeed.com\/crystalro\/pointlessly-gendered-products\">gendered marketing of razors, pens, tissues<\/a> and other items that are overall unisex has been criticised for being unnecessary, we do have health requirements that are specific to our sex. Our hormones, menstrual cycles and child-bearing traits have an impact on many areas of our health, including our sleep. These tips can help you to battle the insomnia that we\u2019re more prone to by reducing the anxiety that can cause it, regulating our body temperature and addressing common nutritional deficiencies. Now, go ahead and get the restful sleep you need.<\/p>\n<p><a href=\"https:\/\/herfreesoul.com\/collections\/vegan-protein-collection\/products\/vegan-protein-shake\">Free Soul<\/a> is the home of female wellness and a leading nutrition hub for women. Creating balanced and effective products that focus on the unique needs of women, its nutritionist-formulated protein blends, bars and supplements are designed to nourish your body, improve your performance and help you achieve your goals.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":15142,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10419,10238,25],"tags":[],"class_list":["post-15100","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guest-edit","category-sleep","category-health-and-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Ways To Help Her Sleep Better!<\/title>\n<meta name=\"description\" content=\"Help the woman in your life sleep better with these four effective tips. 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Discover natural sleep aids and bedtime routines for better rest.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/\" \/>\n<meta property=\"og:site_name\" content=\"WOW Beauty - Holistic Beauty &amp; Wellbeing\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wowbeaute\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-10T16:26:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-18T13:51:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2022\/11\/3-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jessica\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@WOWbeaute\" \/>\n<meta name=\"twitter:site\" content=\"@WOWbeaute\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jessica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/\"},\"author\":{\"name\":\"Jessica\",\"@id\":\"https:\/\/wowbeauty.co\/#\/schema\/person\/b69f7e45b06322e607df9ecf656f45df\"},\"headline\":\"4 Ways To Help Her Sleep Better!\",\"datePublished\":\"2022-12-10T16:26:41+00:00\",\"dateModified\":\"2025-06-18T13:51:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/\"},\"wordCount\":1984,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/wowbeauty.co\/#organization\"},\"image\":{\"@id\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2022\/11\/3-3.jpg\",\"articleSection\":[\"Guest Edit\",\"Sleep\",\"The Wellbeing Zone\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/\",\"url\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/\",\"name\":\"4 Ways To Help Her Sleep Better!\",\"isPartOf\":{\"@id\":\"https:\/\/wowbeauty.co\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/wowbeauty.co\/health-and-wellbeing\/4-ways-to-help-her-sleep-better\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/wowbeauty.co\/wp-content\/uploads\/2022\/11\/3-3.jpg\",\"datePublished\":\"2022-12-10T16:26:41+00:00\",\"dateModified\":\"2025-06-18T13:51:04+00:00\",\"description\":\"Help the woman in your life sleep better with these four effective tips. 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