Women require 20 more minutes of sleep than the average man, according to studies revealed by the Loughborough University’s Sleep Research Center. Jim Horne, director of the Sleep Research Center, explains that women’s multi-tasking brains are wired differently from men’s and are more complex. Sleep is necessary for the brain to recover; therefore, women who frequently multi-task need a little more time to rest and rejuvenate.
Not only do women need extra sleep, but poor sleep is more likely to impact them as well. A study performed by Duke Medical Center researchers links poor sleep to greater psychological distress and higher risk of heart disease and Type 2 diabetes. These associations were stronger in women who have trouble falling asleep or are disrupted throughout the night than in men who also experience poor sleep.
Quality sleep is vital for everyone, and it’s especially crucial for women. If you’re a woman who often feels stressed, low on energy and unproductive, lack of sleep is probably the reason. Use these simple tips to squeeze in more sleep and to stay asleep throughout the night.
Give yourself 20 to 30 minutes to fall asleep
If you need to fall asleep at 10 p.m. to get eight hours of sleep, then slip into bed around 9:30. Most people need time to quiet their mind and fall into a deep sleep.
Plan your outfit and breakfast the night before
By picking out your outfit for the next day and making your smoothie at night, you can sleep in a little longer in the morning.
Allow yourself to relax before bedtime
It’s hard to fall into a deep sleep when your mind is still racing. Read a book or do light yoga to unwind before bed.
Don’t bring your phone or computer into bed
Electronic devices are a distraction at night and often interfere with sleep. Say goodnight to your phone before getting into to bed to feel more rested each day.
Your brain works hard during the day. Allow it to rest by making quality sleep a priority. You’ll start to feel the benefits of better sleep after just a few days!