13 Sleep Hacks For Women That'll Give You A Solid Night's Rest

Waking up more during PMS and your period? That's because menstrual insomnia is a thing. As Kathryn Lee, a sleep researcher at the University of California, San Francisco, told Reader's Digest, sleep patterns are affected by hormones which change frequently during the menstrual cycle. Take extra care during this time of the month to avoid additional things that inhibit sleep, such as too much caffeine and inconsistent bedtimes.

It sounds old fashion, but having a set bedtime every night programs your body for sleep. According to the National Institute of General Medical Science, everyone has a circadian rhythm, and it helps your body know when it's time to sleep and when it's time to be awake. Set your rhythm by closing those eyes at the same time each night, so your brain knows it's time to snooze.

As the National Sleep Foundation pointed out, a woman's core body temperature can increase during her period, so it helps to keep the bedroom cool during that time of the month. It suggests setting the thermostat for somewhere between 60 and 67 degrees for maximum sleep potential.

Help give your brain clues that it's time for rest by doing the same things before bed each night. Whether it's stretching, reading, or listening to relaxing music, Get Sleep, a Division Of Sleep Medicine at Harvard Medical School points out, creating a calming sleep routine sets you up for sleeping like a baby.

Ever wonder why a bath is so relaxing? According to Health, it's due to the rapid cool-down that happens post-soak. This means that taking a 20 to 30 minute bath, two hours before bed can help you to forget the stress of the day and prep you for a night of sweet dreams.

Having all those devices are handy, but if you're seeking better sleep, keep electronics out of the bedroom. The blue light emitted by electronic devices can cause sleep disturbance, according to Psychology Today. These lights send the same wave lengths as the morning sun, triggering wake-up mode in the brain.

A rough night of sleep may be a side effect of your medication. If you think something you're taking may be a culprit, Mayo Clinic suggests checking both prescription and OTC medication for stimulants that disrupt sleep, such as caffeine.

Turning off the TV, installing black out curtains, or keeping low wattage bulbs in bedroom lamps may be the missing piece to your sleep puzzle. Health magazine notes that darkness is a signal to the brain that it's time to sleep, so keeping your room as dark as possible will encourage your body to rest peacefully each night.

Your body wants you to sleep, and the proof is in the melatonin. This hormone, which is naturally produced by the body for sleeping, can be purchased in supplement form and taken each night to amp-up your chances for blissful snoozing, according to Mayo Clinic.

Although that second helping of pasta may make you feel sleepy, the restful effect of a big meal won't sustain you through the night. To avoid changes in your digestion that may keep you awake, Today's nutrition expert, Joy Bauer recommends eating a dinner that has around 600 calories and keeping post-dinner snacks light.

Close your eyes and say oooommmm, because a little yoga can go a long way for your sleepless nights. Try out some relaxing yoga poses for better sleep from Fitness magazine, and you'll be getting more Zzz's before you can say namaste.

One more glass of wine before bed will make you sleepy at first, but as the night goes one, that vino can cause you to wake up more times that you'd like. As Real Simple reported, too much alcohol before bed interrupts sleep because it cuts into REM sleep, causes heartburn, and causes you have to pee more often.

You love that warm afternoon pick-me-up, but Psychology Today found that consuming caffeine even six hours before bedtime can damage sleep. To make sure you're getting enough shut eye, try keeping those energy-inducing java treats to the morning time.