How To Get More Sleep

By: Javonna MaeRhys

If you’re tossing and turning all night, waking up feeling groggy, or just not getting the quality sleep you need, you’re not alone. Sleep issues are increasingly common, especially among high-achieving women who often juggle demanding careers, family responsibilities, and personal goals. But why is it so hard to get the restful sleep your body craves? Let’s dive into some of the reasons behind your restless nights and, more importantly, what you can do about them.

The Sleep Struggle: What’s Really Going On?

There are many factors that can interfere with a good night’s sleep, but some of the most common culprits include stress, poor sleep habits, and physical discomfort.

1. Stress and Overthinking When your mind is racing with thoughts about your to-do list, upcoming meetings, or personal challenges, it can be nearly impossible to drift off to sleep. Stress and anxiety trigger your body’s fight-or-flight response, releasing cortisol—a hormone that keeps you alert. This is the opposite of what you need when you’re trying to wind down for the night.

2. Poor Sleep Habits Your pre-bedtime routine plays a huge role in the quality of your sleep. Scrolling through social media, working late, or watching TV in bed can all disrupt your sleep cycle. The blue light emitted from screens can suppress melatonin production, the hormone that regulates your sleep-wake cycle, making it harder to fall asleep.

3. Physical Discomfort This is a big one, especially if you’re dealing with specific pain or discomfort. For instance, if you’re a side sleeper experiencing hip pain, your mattress and sleep position could be contributing to your restless nights. Not all mattresses are created equal, and the wrong one could be putting unnecessary pressure on your joints, leading to discomfort that wakes you up throughout the night.

What to Do About It: Practical Tips for Better Sleep

Now that we’ve identified some of the key reasons you might be struggling with sleep, let’s talk about how you can turn things around. Here are some practical strategies to help you get the restorative sleep you need.

1. Create a Calming Bedtime Routine Establish a pre-sleep routine that helps your body and mind wind down. This could include activities like reading a book, taking a warm bath, or practicing mindfulness meditation. Consistency is key—try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

2. Limit Screen Time Before Bed One of the most impactful changes you can make is reducing screen time at least an hour before bed. Instead, opt for activities that don’t involve screens, like journaling, listening to calming music, or doing some gentle yoga stretches. If you must use a device, consider using blue light filters or wearing blue light-blocking glasses to minimize the impact on your sleep.

3. Optimize Your Sleep Environment Your sleep environment plays a crucial role in how well you sleep. Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains to block out any light and a white noise machine to drown out disruptive sounds. And, of course, your mattress matters. If you’re experiencing hip pain or other discomforts, it might be time to invest in a mattress that offers better support and comfort. Memory foam mattresses, for example, can contour to your body, providing relief for pressure points and reducing pain.

4. Practice Stress-Relief Techniques If stress is keeping you up at night, incorporating stress-relief techniques into your daily routine can make a world of difference. Try practices like deep breathing exercises, progressive muscle relaxation, or mindfulness meditation to calm your mind and prepare your body for sleep. It’s also helpful to set aside some time before bed to jot down your thoughts or worries in a journal—this can help clear your mind and prevent overthinking when you’re trying to sleep.

5. Pay Attention to Your Sleep Position Finally, consider your sleep position. If you’re a side sleeper dealing with hip pain, try placing a pillow between your knees to align your hips and reduce strain. You might also want to experiment with different pillows or mattress toppers to find the combination that offers the most comfort and support.

Sleep Is Essential—Make It a Priority

Sleep isn’t just a luxury; it’s essential for your overall well-being. By taking a proactive approach and making small adjustments to your routine, environment, and habits, you can significantly improve the quality of your sleep. Remember, better sleep doesn’t happen overnight, but with consistent effort, you’ll start seeing improvements that can have a profound impact on your daily life. So take that first step today—your body and mind will thank you.

Want to learn more about best practices for sleep? Check out my interview with Dr. Robyn Scott, a sleep expert.