Women often need a bit more sleep than men, but all too frequently, they just don’t get the amount of rest their bodies really need. Also, they are far more likely to suffer from insomnia.
Many women, even without insomnia, have difficulty falling asleep, staying asleep, or feeling fully awake during the day.
Simple sleep habits can help women get the rest they need, feel healthier, and be more energetic.
Make a quiet, non-stimulating sleep zone
Many women are more sensitive to noise at night; hence, they wake up easily.
If you find that you continue to wake up during the night, then this may be due to sounds in your room. Wearing earplugs can block out noise and a white noise machine generates a gentle, continuous sound which masks other sounds and can help you relax.
Find the Temperature That Helps You Sleep Best
The potential benefits of cooler sleeping temperatures hold out special promise for improving sleep, especially among women who experience hormonal fluctuations, for example, in the days leading up to their period, during pregnancy, and during menopause. The hot flashes and night sweats that come with menopause can easily awaken you during the night. Keeping your bedroom cool and wearing light pajamas will make sleeping more comfortable and cut down on the sleep disruptions.
Take Extra Care When Your Hormones Shift
Changes in hormones can affect sleep in many ways, not just through hot flashes or changes in body temperature.
It is important to be more consistent with healthy sleep practices during these times. Try to:
- Go to bed and wake up at the same time every day.
- Practice relaxation, such as deep breathing or meditation.
- Wear an eye mask to block light.
- Avoid long naps in the late afternoon
Only about one-quarter of nighttime awakenings for women entering menopause are caused by hot flashes. In addition, sleep problems continue to affect more than half of pregnant women, due not only to heat but also nausea, discomfort and heartburn, or even increased urination. Sleep may also be affected by hormonal changes before your period, particularly if you have PMS or PMDD.
Move Your Body
Exercise can enhance sleep. Research has shown that women who spend most of their day sitting will often experience more difficulty sleeping than women who are physically active. Because of this, an intensive workout is recommended over a light–intensity workout.
Avoid Things That Keep You Awake
Please avoid exercising too close to your bedtime. Also, women who are experiencing perimenopause/menopause should pay attention to their body‘s response to an exercise routine. Several women report that vigorous exercise can increase the severity of hot flashes.
Think About Your Partner
Substances such as caffeine, nicotine, and alcohol can inhibit one‘s ability to fall asleep or remain asleep. If you experience nighttime hot flashes, please avoid consuming these three substances in the hours leading up to bedtime.
Share Caregiving Responsibilities
Your partner could be keeping you awake at night due to their snoring or other forms of sleep interference. Men tend to have a higher prevalence of sleep apnea, which can produce loud snoring, choking, and gasping noises. Encouraging your partner to seek evaluation and treatment for sleep apnea will benefit both of you in your quest to sleep well.
Substances such as caffeine, nicotine, and alcohol can inhibit one‘s ability to fall asleep or remain asleep. If you experience nighttime hot flashes, please avoid consuming these three substances in the hours leading up to bedtime.
Still Can’t Sleep? See a Doctor
If good practices of sleep hygiene are followed and yet sleep is a problem, consult a physician. Conditions such as depression, anxiety, restless legs, or fibromyalgia are more common in women and may contribute to sleep disturbances.
Women’s risk for sleep apnea increases after menopause. If sleep is still a problem, ask your doctor about it or other possible sleep issues.
Conclusion
Good sleep is especially important for women, but it is harder to get because of the effect of hormones, the stress that is sometimes brought about by daily responsibilities, and other factors. By creating a quiet, comfortable sleep space, staying active, avoiding things that keep you awake, sharing caregiving duties, and paying attention to your health, you can improve your sleep. If sleep problems persist, don’t hesitate to speak with a doctor-getting help can make a big difference in energy levels, mood, and overall well-being.
