Stress and incomplete sleep are badly affecting the physical and mental health of women. In this article, practical solutions to relieve stress and improve sleep quality have been given from the perspective of wellness experts.
In today’s time, it belongs to every woman who has forgotten herself while fulfilling dual responsibilities at home and outside. From getting the tea kettle ready as soon as she wakes up in the morning till putting everyone to bed at night, the entire day of women passes like a machine. We often dismiss our fatigue as normal, but prolonged stress and lack of sleep can spoil our entire system. The hormonal structure of women’s body is very sensitive, for which peace and quiet sleep is as important as proper eating habits. Well-known women’s wellness and lifestyle coach Dr. Shikha Mehta is explaining us in depth on this serious topic. Let us know how you can achieve mental peace and better health by making small changes in your daily routine.
1. The invisible enemy of women’s health
When we are surrounded by work pressure or family worries throughout the day, our body starts producing excessive stress hormone called ‘cortisol’. This hormone directly reduces the level of ‘melatonin’ hormone responsible for our sleep. This condition is more harmful for women because due to incomplete sleep the body does not get time to repair itself. The result is that as soon as we wake up in the morning, we feel heaviness in the head, irritability and lethargy throughout the day, which gradually starts affecting our work and behaviour.
2. When your mood starts changing during night sleep
Women’s health completely depends on the balance of their hormones (estrogen and progesterone). According to Dr. Shikha Mehta, due to continuous stress and less sleep, these hormones lose their balance. Due to this, not only periods become irregular, but serious problems like mood swings, sudden weight gain and thyroid also start cropping up. A good and deep sleep works to reset your hormones naturally.
3. Neha’s confusion and expert’s opinion
It was two o’clock in the night. There was silence in the entire house, but Neha’s eyes were staring at the ceiling of the room. She had a big presentation the next day, and as much as she was trying to sleep, her mind was racing with worries about tomorrow. Annoyed, she picked up her phone and started scrolling through social media, due to which her remaining sleep completely vanished. When the alarm went off in the morning, his body felt as if it was breaking.
Expert Advice: Dr. Shikha Mehta says, ‘Today every other woman is in a situation like Neha. When you can’t fall asleep within 20 minutes of lying down in bed, stop forcing yourself to lie down. Get out of bed, sit in a dimly lit corner and read a book or do light stretching. Touching the phone during this time is the biggest mistake, because the blue light of the screen signals your brain that it is still daytime, which completely robs you of sleep.
4. Modern rules of sleep hygiene
The biggest problem nowadays is that our bed is no longer just a place to sleep, it has also become our work station and entertainment zone. It is very important to follow ‘sleep hygiene’ for better sleep.
Latest tips: Just one hour before sleeping, keep all your gadgets (mobile, laptop, TV) away from yourself. Keep the temperature of your bedroom a little cooler and use dark curtains for complete darkness. This environment helps the brain to produce melatonin.
5. These superfoods will help you sleep peacefully at night
What you eat at night has a direct impact on your sleep and stress levels. Eating food too late at night or too heavy (oily and spicy) causes the digestive system to work harder, which disrupts sleep.
Make changes: Include light and easily digestible items in your dinner. Half an hour before sleeping, drink a cup of lukewarm milk mixed with a pinch of nutmeg powder or turmeric. An amino acid called ‘Trifto Fan’ present in milk calms the mind and helps in inducing deep sleep. Stop consuming caffeine (tea or coffee) completely after 6 pm.
6. ‘Mindfulness’ and breathing therapy
Don’t take the day’s mental stress with you to bed at night. For this, a few minutes of mental exercise proves to be very effective.
4-7-8 Technique: Lie straight on the bed. Take a deep breath in through the nose for 4 seconds, hold the breath for 7 seconds, and then exhale slowly through the mouth for 8 seconds. Repeat this 4 to 5 times. This breathing exercise instantly calms your nervous system and drives away stress. Apart from this, writing down the day’s worries in a diary also lightens the burden on the mind.
7. An ideal ‘night routine’
Just as we plan our morning activities, we also have to mold our night time into a routine. Schedule a ‘me-time’ for yourself. After finishing work, soak your feet in lukewarm water for a while or listen to some quiet music. When you give yourself a mental signal that now the work is over and it is time to rest, the body automatically starts relaxing. Learn to prioritize yourself without compromising your busy life. Stress and incomplete sleep are not problems that should be ignored. Make these easy and modern wellness tips of Dr. Shikha Mehta a part of your lifestyle from today itself. Remember, only when you remain calm and healthy from within, you will be able to give your full energy to your family and work. Say goodbye to your phone tonight and fall into a peaceful, sweet sleep.
FAQ
What is the main reason for sleeplessness in women?
Work and family stress, increase in stress hormone cortisol, watching mobile screens before sleeping and imbalance of estrogen-progesterone hormones are the main reasons for sleeplessness.
How does the 4-7-8 Breathing Technique work?
This involves inhaling for 4 seconds, holding the breath for 7 seconds and exhaling for 8 seconds. This technique relieves stress by calming the nervous system and helps in getting instant sleep.
Why does drinking Nutmeg Milk help in better sleep?
‘Tryptophan’ in milk and nutmeg have natural sedative properties, which calm the nerves of the brain and increase the production of melatonin (sleep hormone).
What to do if you can’t sleep in bed?
If you can’t sleep for 20 minutes, instead of using your phone, get out of bed, go to a dimly lit room and read a book or take deep breaths.
What precautions should be taken in sleep hygiene?
The main precautions are to switch off the phone-laptop 1 hour before sleeping, keeping the bedroom dark, keeping the room temperature cool and not taking caffeine after 6 pm.