According to a new survey from the American Academy of Sleep Medicine (AASM), women are almost twice as likely (31%) as men (17%) to say they rarely or never wake up feeling well-rested.

During Women’s Health Month, it is crucial for women to understand the role of sound sleep in overall health and wellness, as stated in a release from AASM.

In a release, Kin Yuen, MD, an AASM spokesperson, says, “The quality of our sleep is impacted by various internal and external factors, including stress, health, diet, timing, and the amount of time we spend on sleep. Many women embrace a ‘do it all’ mentality, regardless of how rested they feel. It is important for women to prioritize getting seven or more hours of sleep per night for their overall health.”

The AASM recommends the following tips to establish healthy sleep hygiene and improve sleep quality:

• Keep a consistent sleep schedule. Wake up at the same time every day, even on weekends or vacations.
• Create a quiet and relaxing bedroom environment. Maintain a comfortable and cool temperature.
• Minimize exposure to bright light in the evenings and avoid electronic devices for at least 30 minutes before bedtime.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine, nicotine, and alcohol before bedtime.
• If you cannot fall asleep after 20 minutes, get out of bed and engage in a quiet activity until you feel sleepy.

Consistently waking up feeling fatigued or sleepy may indicate a sleep disorder such as obstructive sleep apnea or chronic insomnia. Individuals who suspect they have a sleep problem should consult a medical professional, who may refer them to an accredited sleep center for assistance. A directory of accredited healthcare centers can be found on the Sleep Education website.

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