How much sleep do you need?
In general, it’s important for men and women to get a full night’s rest, however, if you’re a woman you’re going to need to add twenty more minutes.
According to sleep scientists, woman genetically need more sleep than men and when females don’t receive quality rest it can lead to weight gain, health issues, difficulty concentrating, stress and depression.
In general, both genders need around seven to eight hours of sleep each night. Some blessed individuals are natural short-term sleepers. Researchers discovered that some people who sleep less than 6 hours have a rare predisposition where their gene DEC2 and slumber best from 11 pm to 5 am.
Famous people with who slept less than everyone else included Margaret Thatcher, Donald Trump, who typically sleeps only three hours a day, Isaac Newton, Thomas Edison, and Alexander Graham Bell.
To improve your night’s sleep, create a rest ritual to prepare the body and mind. By doing the same practices each night, the mind becomes alerted to the fact that it’s time to shut down.
Turn off tech and turning down bright lights. If your home uses fluorescent light or LED bulbs, this can impact your body’s natural production of melatonin, which is necessary to rest soundly. Melatonin is found in supplement form, but before you add this to your diet, you can learn to avoid blue light three hours before bedtime to help your body make necessary adjustments and turn the mind off.
Take a warm bath or a cold shower. Warm baths have long since been known to make a person sleepy, but cold water cools the legs and can help relieve restless leg syndrome, also known as Willis-Ekbom Disease, which peaks at night and makes it tough to fall asleep.
Spritz some lavender on your pillow case. Lavender is scientifically proven to improve the sleep and daytime restfulness of menopausal woman when used as part of a sleep ritual.
Walk each day. Daily exercise, specifically walking for an hour after dinner each evening also helps with sleep quality, as does eating a small meal made up of almonds and bananas, both which contain melatonin, can help women fall asleep faster which could lead to the twenty minute rest gain necessary for overall body health.