How A Career Woman Can Sleep Better at Night Naturally

Career Woman Sleeping

A lack of sleep can result in a wide variety of physical and mental health conditions. Interestingly, women are ate higher risk of developing health conditions as a result of too little sleep than men. Cardiovascular disease, diabetes as well as mood disorders are just some of the most common side effects. Women who don’t sleep enough are also more likely to gain weight and become obese further increasing the risk of developing type II diabetes.

To top this off, women struggle to create a balance between work and home life and find themselves juggling too many balls. This juggling act often leaves too little time for adequate sleep or difficulty falling asleep and staying asleep when there is time to rest.

How to Sleep Better at Night Naturally

1. Make Time

Making time to rest and sleep is critical. The latest research shows that the average adult requires around 7 hours of sleep a night to function optimally, preferably continuously. However, this differs from person to person and gets shorter as we age.

It is recommended to put aside 8 hours for sleep a night to provide the time the brain and body needs to calm down, relax and enter sleep mode until you know exactly how much sleep you actually need. There is such a thing as too much sleep and this can be just as bad for you. If everything that needs doing isn’t done before bedtime arrives, leave it.

2. Keep A Sleep Diary

This may seem like an unnecessary additional chore but will help to understand your unique sleep routine much better. Write down what time you get into bed and how long you think it took you to fall asleep. Every time you wake up during the night, write this down and the reason for waking. Write down the time you wake up every morning without an alarm. After about two weeks, you should have a good sense of how much natural sleep you need and what is waking you during the night. Doing so will help you find out what are your obstacles  and hence help you to sleep better very quickly.

Woman keeping a sleeping diary

You can use this information to put aside the ideal amount of time for sleep as well as take steps to eliminate the reasons why you are waking.

3. Establish A Bedtime Routine

That hour extra that you have put aside for sleep time is for your bedtime routine. So an hour before bedtime, turn of the TV and other devices, dim the lights and do a calming or relaxing activity like meditation, playing tranquil music or reading for 15 minutes to half an hour. Dim lighting activates the sleep response to darkness which is part of your circadian rhythm. You sleep diary should let you know how long it takes you to fall asleep so make sure that you are snuggled up under the covers to allow for enough time for sleep to come naturally.

4. Early Mornings And Late Nights

As a career women, early mornings and late nights are sometimes simply unavoidable. However, it is best to avoid these as much as possible. Don’t work yourself to a state of exhaustion where you pass out when your head hits the pillow. And don’t think that it’s a good idea to wake-up an hour early to catch up on work or other tasks.

The whole point to getting better sleep is to establish a routine that lets your body know when it is time to sleep and when it is time to wake up. Once this routine is established, you will start to feel sleepy at bedtime when you are out late and find it more difficult to wake earlier in the morning. Once you have established a routine, a late night here and there isn’t going to kill you. But for the time being, stick to your schedule, even on weekends.

5. Food, Beverages And Lifestyle

Don’t drink anything but water before bedtime. Coffee, tea and other caffeinated beverages should not be consumed after 2 o’clock in the afternoon. Caffeine can keep giving you a buzz up to 8 hours after being consumed. Sugary beverages are going to give you a burst of energy making it more difficult to fall asleep. Alcohol may initially make you feel sleepy but it will wear off quickly letting you wake-up during the night. If your sleep diary shows that you are waking up to urinate, it may best to forego that glass of water before bed as well.

Female drinking coffee

Smoking before bedtime is also not recommended. Nicotine stimulates the nervous system which will make it more difficult to fall asleep before it acts as a nervous system depressant and gives the calm that you crave and think is going to help you sleep. Eat at least 2 hours before bed time and avoid foods that have stimulating properties like candy.

Apart from those 5 tips, the most important thing you can do to improve your sleep is to schedule for it.

Every minute of every day counts for a career women and every detail of your life should therefore be scheduled. A schedule will help reduce stress which is one of the main causes of sleeplessness as well as allowing you to plan in order to create that perfect balance between home, work, social life, anything else you have going on and of course, most importantly, sleep.…

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3 Female Trailblazers In Industries Dominated By Men

Tips from Successful Women in the  Home Construction Industry

There can be no doubt that females working in the remodeling and building sectors are confronted by a distinct series of challenges. We spoke to some accomplished professional women to determine which factors they believe contributed most to their success.

Below are the insights and observations they shared:


1. Mimi Kress, Co-owner of D.C.-area custom homebuilder Sandy Spring Builders

What got you started in the construction industry?

My father was a builder by trade, so I was raised around construction projects. This was during the 1960s and 70s, so females were not a significant presence in the industry at the time. After finishing college, I was undecided as to my career path, so I did an apprenticeship with an area builder. That is how I began to learn about every facet of the residential building business. My mentor placed me on site at construction jobs and recommended courses at our local university. It was not terribly long until I realized that building was something I truly loved and that I wanted to continue doing.

What would you say is an obstacle you have conquered?

I would have to say that I have had to work hard to have confidence in my talents and know-how. A distinct recollection of mine has to do with being at a construction site when I was in my 20s and being asked by an inspector about how something had been installed. Though I was completely certain things had been done properly, I stated that I would check with my supervisor. Put in the same situation today, I would confidently respond that things were done right and that the burden to demonstrate otherwise was his.

What have been the most pivotal skills in your rise to success?

Being willing to accept my strengths and weaknesses has been key. On the positive side, I know I am capable of operational management and making sure things run smoothly. However, I am not necessarily the utmost authority on state-of-the-art construction methods and technologies. Therefore, I place great value in assembling a strong team comprised of members to whom I can freely delegate.


2. Angela Taylor, Co-owner, 24/7 Water Damage Atlanta, a water repair and damage restoration company headquartered in the north west of Atlanta in Georgia.

Name a personal challenge you have been able to overcome.

I would have to say that making people see that my insights have real value has been something I have had to fight to to successfully. It took time to demonstrate my knowledge and skill sets so that others would understand all that I have to offer.

Which have been your most crucially important skills?

My upbringing was not one in which I felt limited in my career options simply because I was female. Therefore, it has never been terribly difficult for me to speak my mind, even when surrounded by males with far more industry experience than my own. If I feel someone is minimizing my input because I am a woman, it is easy for me to simply make my point in a stronger, more authoritative voice than before in order to make certain I am heard. If you are timid when it comes to saying what you think in front of men, it will be almost impossible to achieve success in any industry primarily occupied by males.

What do you suggest to other females within your industry sector?

To those who are new in the business, make sure to gain experience working in administrative capacities as well as on actual construction sites. In fact, we were recently contacted by a young female high school graduate who was seeking an internship in the construction field. We engaged her services for the summer before she started college, and she was able to work in several Atlanta home water damage restoration and repair projects  as well as in the administrative office, gaining invaluable exposure to what she sees as her future career.



3. Beverly Kruskol, Owner of Los Angeles-based M.Y. Pacific Building, Inc.

Tell us about a challenge you have managed to overcome?

Because ours is an industry overwhelmingly populated by men, there are times when contractors on our sites will approach one of my male staffers and assume that he owns the company. While I have come to accept this as an unfortunate reality, I make certain that the mistaken belief is immediately rectified. I feel comfortable in my own skin and in my own abilities. The key is to step into the fray with confidence and demonstrate your skills.

What do you suggest to other females in your industry?

Never feel a sense of intimidation or fear. Provided you are well-trained and have the necessary skills, you can do great things. There is no need to be overly-aggressive and too eager to prove yourself, but you should take initiative wherever possible.

What are your proudest accomplishments?

I have been able to add real diversification to our firm. We now encompass drywall, lacquer, electrical, Venetian plaster, carpentry, painting and more. Being a general contractor, it is been possible for me to hire highly qualified tradespeople who bring specialized expertise to what we do. Furthermore, I am proud of my company’s track record of winning repeat customers and a great deal of personal referral business. This has helped us thrive in what has otherwise been a very difficult economic environment.

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