Do you feel like you just can’t get enough sleep? You’re eating well, exercising, staying hydrated, even turning your phone off before bedtime, and still wake up feeling like you could sleep another 2-3 hours (or days)? You’re not alone. A recent survey revealed that only 1 out of 3 American adults report getting a satisfying night’s rest. Even if you’re lucky enough to get the recommended 7-9 hours of uninterrupted sleep, research continues to suggest that it may not be enough.
So how much more do we need? Just like anything, it’s always going to be unique to the individual. But there are both biological and societal differences that reveal the crucial need for women to get more consistent, better quality sleep.
What Actually Happens While We Sleep?
You may be familiar with the concept of sleep cycles and the idea of REM sleep, but do you know what happens in the body during those stages? Major restorative functions in the body like tissue repair, protein synthesis, and growth hormone release occur mostly, and in some cases only, during sleep.
Plus, a ton of neurological activity such as activation of the limbic system, flushing of toxins from our nervous system, and even memory consolidation only gets underway properly while we snooze. Uninterrupted sleep is key. We must cycle through the sleep stages many times through the night to allow for these restorative and repair processes to occur and support our overall wellbeing.
A consistent lack of sleep can have a massive trickle-down effect on your health.Sleep debt increases the risk of heart disease, cancer and diabetes; sugar cravings, insulin resistance and obesity; depression and anxiety; dementia; inflammation and oxidative stress. Plus, a lack of sleep can decrease libido and impair immune function.
Many of us have learned to make sleep a last priority in the juggle of modern life, but, the truth is, our productivity, mental health and overall wellness all fare better with a healthy sleep schedule.
You are not alone
New studies indicate that over 60% of women have trouble falling asleep and are 1.5 times more likely to wake up feeling tired. Sound familiar? Here’s what you should know:
+ The sleep-wake cycle is ruled by hormones and women can experience hormonal changes monthly due to the menstrual cycle and over the course of life stages.
+ Women depend on a variety of hormones impacted by sleep (such as insulin and growth hormone) for energy consumption while men’s vitality and repair is primarily from testosterone.
+ Women are 40% more likely to have sleep difficulties than men.
Goli Nutrition wants more women to consider their sleep routine as key to their overall wellness. That starts with holistic supports that can help us to achieve better sleep more frequently.
The Best Sleep Routine
Making a few tweaks to our routine and diet during the day can be just as important as dimming the lights and getting away from screens.
SEEK DAYLIGHT FIRST THING | Waking up is also part of the sleep cycle and should be considered in your routine. Getting 10 minutes of daylight in the morning will activate your body’s hormone regulation to decrease melatonin production and increase the cortisol spike that gives us energy in the morning.
CUT OUT COFFEE BY LUNCH | As the management and consistency of cortisol levels is so crucial to our circadian rhythm, it’s important to reduce the impact of stimulants like caffeine. Try for one cup of coffee in the morning so that there isn’t an artificial dysregulation of cortisol secretion when we actually want it slow down towards the evening as melatonin ramps up.
SUPPLEMENT FOR STRESS RELIEF | A sense of calm is integral to avoiding disrupted sleep. I love adding a supplement to support my routine. Goli’s new Extra-Strength Sleep Gummies are designed to support not just sleep but the stress response and inflammation. How our bodies manage stress and inflammation is key for better sleep!
ADD SLEEP-SUPPORTIVE FOODS TO YOUR MEAL PLAN | Our bodies need the right nutrients for sleep just as much as we do for fitness or work. Some of the best sleep-supportive foods include cherries, salmon, almonds, walnuts, olives, poultry, and bananas. Look for foods high in tryptophan (a key amino acid building block for melatonin), potassium, vitamin D (which helps the body use seratonin), magnesium, and melatonin.
TURN DOWN THE TEMP | An important factor in having sufficient REM sleep and having your circadian rhythm properly calibrated is to sleep in a bedroom with a cool temperature. If the temperature in your bedroom is too high or your blankets are too warm, your body has trouble regulating its own temperature. As a result, you may wake up or disrupt a REM cycle. The best temperature for sleeping is somewhere between 60-67°F, so look for ways to keep that specific room cool and keep your blankets light.
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TREAT YOURSELF TO HERBS AND MINERALS TO SUPPORT DEEP SLEEP | When you’re almost ready for bed, treat yourself to this yummy gummy to support deep sleep. These powerful dreamy little gummies are made with Lemon Balm and Vitamin D; as well as 10mg of Melatonin per serving to help promote sleep, so you can wake up feeling refreshed and revitalized! I love that they are 100% drug free.
Where To Start To Improve Sleep
Struggling with sleep can cause a lot of stress in and of itself, but Goli’s mission is to put sleepless nights to bed. Goli Nutrition has taken the wellness world by storm. TGW followers can try any of Goli’s products for a limited time with our exclusive offer: shop 10% off your first order with code TheGlowWellness.
I feel great taking Goli Gummies because of their quality and ingredients. They are a great addition to my supplement routine.
Goli Nutrition has taken the wellness world by storm.
All Goli gummies are made in the United States from local and globally sourced ingredients. Production is done in a, cGMP-certified facility – with a claim to quality test at every stage. Goli is also now a certified B-Corp. Goli Nutrition gummies are also made without synthetic colors. Unlike most supplement gummies that contain gelatin, Goli is made with pectin (from orange peels), making it suitable for vegans and vegetarians.
In addition to their sleep gummies, Goli offers various dietary supplements in gummy form.
Special offer!
For a limited time enjoy a discount all Goli products when you use this link or the coupon code THEGLOWWELLNESS.
Hurry and order before this special discount goes away!
Money Back Guarantee
Goli also offers a money-back guarantee, so if you are unsatisfied, you can call or email customer service for a refund within 30 days of purchase.
Want to learn more about the Goli ACV gummies they are famous for; click here.
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