We all know we need sleep, but you may not know that sleep plays a huge role in balancing our lives. Sleep schedules differ between women and can even vary over time, which is often not discussed. What do you do if you are having sleep issues, and are the solutions different for women?
Along with our three best natural supplements to aid your sleep, we’ve outlined a few essential tips to help you get your best night’s sleep and handle your upcoming day.
About Sleep & Why It Is Essential
Sleep is an essential part of life. It plays a considerable role in living a balanced lifestyle and helps with mental health and brain function. A good night’s rest also improves your physical health, allowing you to move throughout your day productively. It supports your quality of life and the ability to handle any stressors thrown at you throughout the day.
There are many factors in how your body sleeps. One of the most important parts is your circadian rhythm (your “body clock”). Think of your circadian rhythm as an internal clock regulating when you should be alert and when you should sleep.
There is no one-size-fits-all approach, but a woman's body functions differently than their male counterparts--as well as from other women. Specifically, womens’ endocrine (hormonal) systems and their physiological and behavioral are affected differently.
With this, women 18 and older need about seven to eight hours of sleep a night. One study from the National Sleep Foundation found that the average woman aged 30 to 60 sleeps only six hours a night during the workweek! Lack of sleep is a real issue for women for a variety of reasons. Today we will explore how to improve your sleep in a natural way that works.
Natural Sleep Supplements
Although there are tons of over-the-counter or prescription medications designed to help you sleep, most harbor dangerous side effects (grogginess, dependency) and can impact your long-term health. That’s why we recommend natural supplements.
Sleep is essential for creating a balanced life. Whether you are having issues with falling asleep or relaxing before bed, we’ve outlined five of the best natural sleep supplements.
This popular supplement is a hormone that signals to your body when to sleep and when to wake up. The melatonin supplement has shown that it is excellent for dealing with jet lag, trouble falling asleep, or staying asleep. It’s suggested to take one to three milligrams of melatonin 30 to 60 minutes before bedtime. However, although melatonin is safe and effective for most people, you may want to consult with your doctor beforehand if you have concerns about an allergic reaction, are in your golden years, or if you’re pregnant or breastfeeding.
Tip: Being exposed to light at night can reduce your naturally occurring melatonin. Try to power down electronic devices at least 30 minutes before heading off to bed.
2. LavenderThis calming scent has more benefits than just a great smell! Studies show that it can slow the heart rate, lower blood pressure, calm the nervous system, and reduce anxiety. Try sniffing lavender in an essential oil diffuser or adding a few drops to your pillowcase before bed to calm yourself down.
3. Passion FlowerLet’s talk about passion flower! It is native to the southeastern United States, and Central and South America. The above ground parts are used to make the calming medicine, most commonly used for sleep support, stress, pain, and many other conditions. Try adding some passion flower throughout your day for a relaxing and tasty treat.
Chamomile is a soothing herbal tea made from a daisy-like plant. It contains apigenin, an antioxidant with calming effects on the body and brain cell receptors. Try sipping chamomile tea before bed to help you relax and unwind for sleep.
CBD is a natural cannabinoid found to balance your endocrine system (sleep/wake cycle). This system aids with stress control, relaxation, and ultimately sleep. With a stressful day, falling asleep can be more comfortable with the aid of CBD supplements.
Winged supplements are made specifically for women. We have a variety of CBD supplements for every occasion. Check them out here.
Tips to Help You Sleep
Unwind an Hour Before Bed
The hour right before bed, take time to dim the lights, light a candle, set your intention for sleep, or reflect on the day. Even if you may still be doing tasks in the evening, setting this hour aside will let your body know you are calming down.
Along with this, using Night Mode on a phone or tablet if you have to look at a screen. The color shifts to less blue, more yellow colors can help negate the effects of the light emitted from the device, which can delay falling asleep.
Find Time to Be Active
Being active during the day has been shown to make falling asleep at night much more manageable. Also, leading an active day doesn’t mean you need to fit in a hard-hitting workout. It could be standing up every hour and taking walks throughout the day.
Pair this tip with our day-to-night CBD gummies bundle. It’s perfect for a calm state of mind during the day and a sleepy night. You need to find peace during the day and support high-quality sleep at night, including the Relaxation CBD Gummies and the Sleepy CBD Gummies.
Try Foods That Aid Sleep
Did you know that some foods may promote sleepiness? Studies show that nuts, seeds, eggs, or low sugar peanut butter are some of the best snacks to eat before bed. Also, try eating proteins or healthy fats for a late-night snack. But be sure to cut out fluids after 8:00 p.m. and well as spicy food. It’s essential to be aware that some medications are known to have caffeine, such as over-the-counter pain relievers, weight loss pills, and cold medicines.
Try our Sleepy CBD Gummies to naturally enhance your sleep (it’s made with CBD & other cannabinoids from full spectrum hemp extract to help support your circadian rhythm).
What Can Cause Lack of SleepDisruption of sleep can be hard to address. Here are some of the most common issues found for sleep disruption.
- Artificial light: Being exposed to artificial light in the evening as you’re winding down can disrupt the sleep/wake cycle.
- Age: Your age impacts when the best time to sleep is. Many people find that aging makes it hard to relax and fall asleep. Total sleep time stays the same or is slightly decreased (6.5 to 7 hours per night).
- Stress: Many different stress types can affect the body to raise heart rate, blood pressure, or cause a “fight or flight” response. Stress can also lower the body’s ability to produce melatonin naturally, which as mentioned above, is an important hormone that prepares the body for a night’s rest.
About Winged CBD for WomenWinged's Wellness line is formulated specifically for women. Women are breaking down the molds and building new ones: leaders, mothers, entrepreneurs, athletes, community builders.
Studies have shown that women are more likely than men to have difficulty falling and staying asleep. We created Winged to offer natural solutions to significant, women-specific life issues. We make our products to fill in the gaps between the mind and body.
If you’re interested in learning more about sleep and wellness, keep up with us on our Take Flight blog!