According to the Sleep Foundation, women are more likely than men to suffer the adverse effects of various sleep disorders. In particular, women have it worse for insomnia – 40% more likely to experience routine sleep deprivation than male counterparts.
Maybe it’s because there’s so much racing through a woman’s mind at night: professional concerns, social responsibilities, societal expectations, family obligations, errands, chores and about 1,000 other thoughts. It can be challenging to turn one’s brain off when there’s still so much to solve, so much to reflect on and worry about.
But, as experts continually advise, healthful sleep is the cornerstone of mental, emotional and physical wellbeing. Women owe it to themselves to put aside all those distracting thoughts and get proper rest (the kind of rest men enjoy more of, on average).
To help lull you into a healthy sleep, here are a few tips for clearing your mind at night.
Try Tea Meditation
Tea plus meditation equals a one-two punch of nerve-calming practice. If you’ve never tried tea meditation, don’t worry; it’s simple to do.
It involves ritualizing every aspect of enjoying tea – steeping the botanicals, preparing the cup, noting the aroma, taking the first sip, etc. – much like a Buddhist tea ceremony. The ceremonial aspects force your brain to be mindful, to pay attention to how your senses interact with the tea, how your hands move, and how your brain engages with the ritual.
For night-time tea meditation, steer clear of caffeinated green and black teas. Instead, try calming, adaptogenic Rritual products made from mushrooms like chaga, lion’s mane or reishi. In particular, reishi tea is fantastic for preparing your brain to sleep, as it can balance your stress response.
However, in addition to using Reishi tea, do not forget to try Lion’s mane tea as well. The sleep benefits of lion's mane mushroom are numerous, from improving sleep quality and the circadian cycle to enhancing the Rapid Eye Movement (REM) sleep cycle, Lion's mane ensures you are well rested the next morning.
Compartmentalize Your Day
There’s a good reason experts recommend keeping an end-of-day journal. Sometimes, it can be tough to make sense of the day you just experienced – and prepare for the day ahead. There are so many micro-experiences and feelings that go unrecognized in the moment. Journaling can help you compartmentalize those experiences and emotions, essentially tying a ribbon on them.
In your evening journal, try to record everything notable about your day. Then, make a list of things you’re grateful for. Finally, jot down your aspirations for tomorrow. By externalizing your feelings in a notebook, you can save your brain a lot of mid-night restlessness!
Listen to a (Dry) Podcast
For some people, soothing ocean sounds are all they need to whisk quietly away into sleep. Others, however, aren't so lucky; soothing ASMR sounds merely serve as a backdrop for their brain’s never-ending dialogue.
If white noise or background noise don’t work for you, try a podcast. Steer clear of thrilling true-crime yarns (which can suck you in and keep you up!), opting instead for dry, informational podcasts. The sound of someone else talking can be enough to disrupt our own brain’s chatter – which can help us fall asleep easier.
Create a “No-Phone Zone”
Lastly, consider creating a “no-phone zone” in the bedroom. Social media sites are a terrific way of keeping up with friends and followers during waking hours, but they only serve as a distraction when it's bedtime. Social media engagement has been shown to spike blood pressure and release hormones like cortisol and dopamine, each of which can negatively affect your body’s chances at a good night’s sleep.
Follow these straightforward tips to get the rest and relaxation you deserve. Don’t worry: you can solve all those problems tomorrow. Right now, it’s better to sleep.
