Page 58 - Anna Adams Cover Issue March 2025

How Women Can Break the Cycle of

Spiraling Before Bedtime

Sleep is a priority for ho- have more difficulty sleeping at the same time each night ter rest. Engaging in relaxing
listic health, but many women now than they did one year and go through the same ritu- activities like reading, med-
aren’t getting enough of it. Not ago. al. That might include groom- itating or listening to music
only does it affect your overall Regain control of your ing and self-care habits to help can be especially helpful in the
health, but stress-related sleep sleep with these tips: you wind down for the night. evening to clear and soothe
loss also makes it difficult to Set the scene for sleep. Consider a sleep aid your mind before you head
maintain focus and energy Harris recommends updating supplement. Many women for bed.
throughout the day. your sleep environment for (1 in 4) often simply give up Harris recommends
Nearly half (45%) of wom- better results. trying to fall asleep when ex- talking with your doctor if
en ages 40-60 lose more than “Avoid bright light and periencing spiraling thoughts, you’ve tried various sleep
two hours of sleep each night limit screen time at least an with 89% at least occasionally hygiene strategies and find
due to spiraling thoughts with hour before bed and focus on giving up on sleep altogether you’re still struggling to get
10% reporting losing more creating a cozy sleep environ- and choosing to get out of bed. restorative sleep.
than four hours of sleep, ac- ment that suits your needs for Melatonin supplements can “You can discuss whether
cording to Natrol’s Sleep Spiral quality rest,” she said. “Choose help calm the mind before bed a sleep aid such as melatonin
Survey, revealing challenges comfortable bedding, set the so you can fall asleep faster is appropriate for you and
women in this age range face room to a cool temperature and stay asleep.† Consider align on the right amount and
for achieving quality sleep. and incorporate soothing Natrol’s selection of drug-free timing to address your sleep
“Busy women often strug- sounds like a white noise ma- Melatonin Gummies, which concerns,” she said.
gle with sleep due to lingering chine or fan to set yourself up can help manage occasional Find more ideas to
stress and anxiety from man- for a good night’s sleep.” sleep disruptions and support support better sleep health at
aging work, family and per- Establish a consistent quality sleep. Natrol.com.
sonal responsibilities, which bedtime routine. You can Take steps to manage
can lead to spiraling thoughts, teach your body to anticipate stress. Prioritizing stress relief
keeping the mind active at bedtime and ease into better can benefit your overall health
night,” said Dr. Shelby Harris, sleep. Begin preparing for bed along with helping you get bet-
a sleep expert and director of
sleep at Sleepopolis.
According to survey par-
ticipants, personal finances are
the top sleep disruptor, with
50% of women citing concerns
over money as the primary
reason they can’t fall asleep
most nights. Additionally, 45%
of women cite anxiety about
the future often keeping them
from falling asleep.
Seasonal factors can also
impact a good night’s rest. The
holiday season is the most
challenging time for sleep,
with 51% of women experi-
encing increased late-night
thoughts during this period. Photo courtesy of Shutterstock
Understanding the cause
of your sleep disruption is an
important step toward im-
proving your sleeping habits,
especially since 1 in 3 women

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