Sleep is an essential function for the human body. But it's not always easy to get enough quality sleep. Whether it's because we're stressed or because we don't maintain a good sleep preparation routine (more on that in a moment), it's common to wake up feeling like we need another night's sleep to be truly awake, right? And, in the case of women, the need for and difficulty of getting a good night's sleep can be even greater.
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What happens when we sleep?
Sleep is essential for our brain and body to recover, allowing us to be ready for the next day (and in the long term as well). When we don't get enough sleep, we compromise concentration, mood, energy levels, and reasoning. Furthermore, consistently sleeping poorly and/or too little:
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- It increases the risk of cardiovascular disease, cancer, and diabetes;
- It increases cravings during the day;
- It increases insulin resistance and can make weight loss more difficult (or even contribute to weight gain);
- This contributes to a higher prevalence of depression, anxiety, and even dementia;
- It increases the risk of inflammation and oxidative stress in the body;
- It decreases libido;
- It compromises our autoimmune function.
Why are women different?
Hormonal changes. Whether they are the most regular in life, such as menstruation or ovulation, or the more specific ones like pregnancy and menopause, all alter sleep architecture and the duration and quality of sleep cycles. Furthermore, while the physical and mental recovery of men depends primarily on testosterone, that of women is more impacted by hormones crucial to sleep cycles, namely insulin and growth hormone.
Continuous lack of rest. Women tend to juggle more responsibilities, and there are even studies that prove that female brain activity is higher, largely due to our multitasking . This ends up not allowing us to switch off so easily at bedtime. Furthermore, if you've been a mother, you know that nighttime awakenings to care for children drastically change our posture during sleep, even after they've grown up.
Greater tendency to suffer from insomnia. It is estimated that we are 40% more likely to suffer from insomnia than men. During puberty, for example, hormonal changes in the female body make them three times more susceptible to insomnia compared to boys of the same age.
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How can I prepare my body for better sleep?
In addition to end-of-day routines, a good night's sleep is prepared... from the moment we wake up!
Natural light upon waking. When we expose ourselves to sunlight upon waking, we are signaling to our bodies that it can decrease the production of melatonin (important for falling asleep) and increase the production of cortisol , responsible for giving us energy in the morning . If possible, get 10 minutes of sun upon waking, by the window, on the balcony, or even on a brisk walk. 
Avoid drinking coffee after lunchtime. Caffeine stimulates our bodies and can disrupt cortisol production, affecting sleep quality and consistency. Try drinking coffee only in the first part of the day (preferably 1 hour and 30 minutes after waking up) and then opt for other beverages. If you really feel you need something stimulating, choose matcha , as its caffeine release in the body is quite different.
Support your sleep through your diet. It's long been known that food is essential for our overall health, and therefore we can also choose some foods that facilitate sleep, rich in potassium, vitamin D, magnesium, melatonin, and tryptophan. Almonds, walnuts, bananas, oily fish, cherries, eggs, and yogurt are some examples. 
Regulate the room temperature. Try to keep the room between 15ºC and 20ºC. Rooms or bedding that are too hot will affect your body temperature, making it difficult to fall asleep (or causing you to wake up during the night). If you sleep in a very hot space, taking a cooler shower before bed can help (and if you use the Relax scrub , it's a bonus, as the lavender scent is highly relaxing). 
Supplements with calming medicinal plants. Especially in the second part of the day, you can start taking some supplements with medicinal plants and adaptogens capable of calming the mind, reducing cortisol levels, improving mood, and relaxing muscles. Replace your afternoon coffee or end the day with a cup of Calma and take the Sleep Drops at dinnertime, preparing for a good night's sleep.