If you’re worried about your health at all, one of the main things you should be focused on is getting good sleep.
For women over 40, there are so many bodily functions that won’t work properly when you don’t get a good night’s sleep, especially frequently. One of the best ways to get some decent sleep is to have a solid nighttime routine, where you’re able to wind down and get in the right headspace for good rest. We spoke with health experts, including psychiatrist Dr. Sayanti Bhattacharya, MD, MS, and Dr. Anna Gyarmathy, about three of the best nighttime habits women over 40 need to follow for better sleep. Read more about them below.
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1. Keep Your Bedroom At A Certain Temperature
For years, people have been going back and forth about whether or not they like their bedroom especially warm or extra cold. They either enjoy being wrapped up tight in several blankets while wearing sweats, or blasting an air conditioner and using the thinnest sheet possible.
However, the temperature in your bedroom actually makes a big difference in how well you sleep, according to health experts.
"Keep the temperature around 65-72°F," says Dr. Gyarmathy. "Darken the room or use eye covers. Turn on some white noise (machine, phone, fan) or use earplugs. This promotes good quality sleep."
2. Avoid Drinking Alcohol
There are many people out there who can't get through their evening without drinking a glass of wine with dinner or having a little nightcap beverage to relax them after a long day. While this is a habit that's been practiced for decades upon decades, drinking any amount of alcohol, especially right before bed, can damage your health and the quality of your sleep.
"Even small amounts of alcohol are detrimental to your sleep," says Dr. Bhattacharya. "While alcohol can make you feel sleepy, it changes the way you sleep in harmful ways. Alcohol shortens the most restful part of sleep, shortens total sleep time, increases snoring, and worsens sleep apnea. It changes how you breathe while sleeping. You may wake up more often to use the bathroom as well. Avoid or limit drinking alcohol to improve your sleep."
3. Incorporate A Wind Down Routine
One of the best ways to get some good sleep is to not only prioritize it, but also prioritize prepping yourself for sleep. This means taking at least an hour to 30 minutes out of your evening and using them to wind down. Be strict about turning off your phone and keeping your eyes off screens, and gradually slow down as you wash your face, brush your teeth, and prep for bed.
"No phones, no TV or streaming, definitely no high-adrenaline movies," instructs Dr. Maybe."Try just 5 minutes of stretching, yoga, meditation, or prayer. Reading a book also helps. This promotes the time it takes to fall asleep and prepares the body for good quality sleep."
