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According to a recent report conducted by YouGov in collaboration with Holiday Inn Express, it was revealed that 91 per cent of Australian women have difficulty with sleep. A similar study from the Australian Institute of Health & Welfare revealed that women are significantly more likely than men to experience sleep issues. With so many women struggling to get a restorative rest, it’s clear we’re facing a full-blown sleep crisis.
Before you go and blame your partner’s incessant snoring, read what Australia’s leading sleep expert, Olivia Arezzolo, has to say about the rising issue, along with the much-needed insights into how you can improve your sleep.
Why Do Women Struggle With Sleep?
Arezzolo confirms that women are biologically predisposed to experience more sleep disturbances. From hormonal fluctuations throughout our cycles and during perimenopause, to elevated stress levels. Women are more likely to experience cortisol spikes, which Arezzolo explains as “raising the body temperature and blocking melatonin, making it biologically harder to sleep”.
And if you think your issues can easily be resolved by taking a sleeping supplement, think again. Arezzolo educates us on the fact that “sleeping pills reduce REM and deep sleep” while “synthetic melatonin can suppress your body’s own production, making it harder to fall and stay asleep without it”.
How To Improve Sleep For Women:
Wind Down Before Bed
When it’s time to unwind and prepare for bed, it’s essential to establish a good nighttime ritual. We all know that mindlessly scrolling on our phones isn’t beneficial for our sleep, so it’s best to put the devices away well before bedtime — or at least enable night mode.
Exercising can be beneficial for helping you fall asleep at night. However, ensure you’re not completing your workout too close to bedtime, as it can act as a stimulant, making it harder to fall asleep.
Creating an evening wind-down ritual can help signal to your body that it’s time to get ready for sleep. Try sipping on a magnesium-rich ‘sleepy girl mocktail’ while you set your diffuser up with In Essence’s Sleep Essential Oils Blend ($26.45 from In Essence).
Try Scent Therapy
Having light wafts of a soothing scent as you sleep can transform the way your body rests. If you’re not fond of diffusers, In Essence offers their signature soporific blend of Lavender, Mandarin, Roman Chamomile and Valerian in both a pillow mist ($32.95 at In Essence) and a roll-on oil ($26.45 from In Essence).
Arezzolo tells us that “Lavender has been clinically shown to activate the parasympathetic nervous system — the body’s rest-and-digest mode — reducing cortisol and calming the mind”.
Reframe Sleep
Arezzolo suggests that if you find yourself unable to sleep at 3 AM, it may be more effective to get out of bed and shift your focus. This change can help interrupt the cycle of mental rumination, making it easier to fall back asleep. If you’re someone who frequently struggles to fall asleep, Arezzolo emphasised that a key principle of CBT-I (Cognitive Behavioural Therapy for Insomnia) is “recognising [that] sleep isn’t wasted time — it’s a tool for peak productivity, cognitive clarity and energy.”
Optimise Your Bedroom Environment
When curating the perfect bedroom space, it’s best to leave the ‘dopamine decor’ at the door. Eclectic, colour-clashing styles are a fun way to bring personality into your home, but your bedroom decor should lean a little more minimalistic. Detoxifying your bedroom won’t leave it devoid of all personality. Invest in some cosy, aesthetic bedding and bring air-purifying plants into your space.
So, the next time you find yourself tossing and turning, remind yourself that better sleep starts with small shifts. Reframe your mindset and reach for your essential oils to drift off to sleep soundly.
The post Turns Out 4 In 5 Australian Women Struggle With Sleep appeared first on ELLE.
