Women and sleep

Good sleep is essential for the physical, mental and emotional well-being of all people. The average adult needs seven to nine hours of sleep each night . Unfortunately, less than two-thirds of women actually get that much sleep each night… Good and quality sleep is vital for a woman. Women's biological conditions, such as the menstrual cycle, pregnancy and menopause, affect how well a woman sleeps. Women experience changing levels of hormones, such as estrogen and progesterone, during the month and throughout their lives. Understanding the effects of these hormones, environmental factors and lifestyle habits can help women enjoy a good night's sleep. How much sleep does a woman need? The average adult woman sleeps about eight hours a night. Studies show that women tend to sleep about 11 minutes longer than men, despite having less time to sleep due to a combination of work, increased caring responsibilities in family and social roles. However, researchers found that women experience lower quality sleep than men. One reason could be that women are more likely to get up to care for others by interrupting their sleep. Women are also more likely to sleep during the day, which can further disrupt their quality of sleep at night. Common sleep problems for women Women are more likely to have sleep problems than men. Below we look at the most common sleep problems that affect the female gender more. Insomnia People with insomnia regularly have trouble falling asleep. As a result, they don't feel refreshed when they wake up and have trouble functioning during the day. Insomnia is the most common sleep disorder, but women are 40% more likely to suffer from it. They are also more likely to experience symptoms of daytime sleepiness. Hormonal changes associated with menstruation, pregnancy and menopause can alter a woman's circadian rhythm and consequently contribute to insomnia. Insomnia in women increases significantly at older ages as they go through menopause. Hot flashes and night sweats disrupt sleep. Women are also almost twice as likely as men to report depression and anxiety, two conditions closely linked to insomnia. Treatment for insomnia often begins with better sleep habits, such as following a regular sleep schedule, reducing caffeine and alcohol intake, and improving the sleep environment. If an underlying condition is contributing to insomnia — such as depression, bladder problems, or pain — a doctor may focus on treating that first through medication, therapy, and lifestyle changes. Pain and sleep Pain is strongly associated with insomnia. The pain makes it difficult to get comfortable enough to sleep. It also makes it difficult to stay asleep. Certain conditions associated with chronic pain are more common in women, such as migraine, headaches, heartburn, arthritis and fibromyalgia. Treatment for pain-related sleep problems may focus on the source of the pain, the difficulty sleeping, or both. A combination of relaxation techniques, lifestyle changes and medication can help. Eating disorder associated with nocturnal sleep Nocturnal sleep-related eating disorder (NS-RED) is a condition where people eat food during the night while they sleep and do not remember it when they wake up. Women are significantly more likely to have NS-RED and it can be treated with medication, therapy, stress management techniques and lifestyle changes such as limiting caffeine and alcohol. Restless legs syndrome (RLS) and periodic limb movement disorder (PLMD) Restless legs syndrome (RLS) causes tingling in the legs, which occurs when lying down and is accompanied by an uncontrollable urge to move the legs. Because symptoms occur when lying down and can only be relieved by movement, many women with RLS have trouble sleeping. These sleep problems can lead to daytime sleepiness, mood swings, anxiety and depression. Iron deficiency, which is more common in women, may be a risk factor for RLS. Treatment may include iron supplements, other medications, and lifestyle changes to improve sleep. About 80% of people with RLS also have periodic limb movement disorder (PLMD), a sleep disorder where the person experiences involuntary leg jerks or twitches during sleep. These movements can occur every 20 to 30 seconds, and like RLS, can disrupt the quality of sleep. Shift work and sleep Shift workers, especially those who work the night shift, often have to sleep at non-traditional hours. This causes disruptions in their natural sleep-wake cycle, with consequences that can lead to less restful sleep, less sleep overall, and more accidents. For example, a large study found that female night shift workers have a significantly higher risk of developing breast cancer and cardiovascular disease. They are also more likely to have irregular menstrual cycles. Although further research is needed, scientists believe that changes in light exposure and sleep loss caused by shift work may have biological or hormonal effects that disrupt the sleep-wake cycle. Irregular work schedules can also put a strain on family and social life, which can lead to stress and other emotional problems that worsen sleep. Sleep apnea Sleep apnea is a sleep disorder characterized by temporary pauses in breathing during sleep. These pauses cause loud snoring, choking and breathing sounds that disrupt sleep and lead to excessive daytime sleepiness. Sleep apnea is twice as common in men, although it increases in women after age 50. Obesity and older age are the two biggest risk factors for sleep apnea. During menopause, women experience hormonal changes that cause an increase in abdominal fat, as well as lower progesterone levels. Both of these may explain the increased risk of sleep apnea. Women who think they have sleep apnea should consult a doctor. Hormone replacement therapy for menopause can reduce the risk, as can changing diet and exercise. Pregnancy and childbirth Women are more likely to have sleep problems during pregnancy, especially during the third trimester, when RLS symptoms, pain, and incontinence are more common. Sleep disturbances continue after childbirth, when hormone levels drop. This sudden change in hormones, along with raising a newborn, can worsen sleep quality and daytime sleepiness.

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Sleep problems are common among women and may change or vary in intensity throughout life, but there is hope for better sleep. Start with better sleep hygiene. Avoid daytime naps and limit caffeine, alcohol and nicotine intake. Engage in regular exercise and follow a consistent sleep schedule. Make your bedroom as cool, dark and quiet as possible. And finally, it is important to emphasize that if sleep disturbances persist, we contact our doctor. The article has been scientifically edited by Dr. Callender, certified Obstetrician-Gynecologist – partner of SleepFoundation