5 Practical Tips That Can Help Women Sleep Better At Night

Health experts say no major overhaul is needed. There are simple rituals you can add to your routine for the quality of sleep and to wake up refreshed.

1. Maintain a steady sleep schedule
You have a clock inside you, and it runs best on a schedule. 
Try to go to bed and wake up at the same time each day, even on weekends. Sticking to a schedule makes it easier to fall asleep and improves the quality of your sleep in the long run.

2. Reduce screen time in the evening
The blue light from your phone, tablet, or TV can mess with the sleep hormone melatonin, telling your body it’s time to sleep. 
Experts recommend at least an hour or more of no screen time before bed. Scroll less. More reading, journaling, or stretching.

3. Night – Food & Drink
That final cup of coffee, tea, ea or energy drink might be why you’re having trouble sleeping. Big meals can too. 
Have a light supper several hours before bedtime. If you want something warm, try a glass of milk or some herbal tea. Skip heavy meals and caffeine.

4. Develop a Calming Bedtime Routine
Your brain needs a cue to begin the winding-down process. 
Read a book, meditate, listen to relaxing music, or take a warm bath to help relax your body and get it ready for sleep. It’s all about consistency. Each night, your body becomes conditioned to relax with the same cues.

5. Keep Busy During the Day
Being active can help you to manage stress and improve your sleep. 
Just don't do it too late in the day or you will be too wired to sleep. Most people find walking in the morning or yoga in the evening works for them.

The takeaway: good sleep is often the result of all the little things you do every day. Good sleep hygiene, stress relief, and balance in life can lead to better sleep.