Catch Me If You Can: How Sleep Is Eluding Women
Whoever coined the phrase, “Sleeping like a baby” was surely not a mother! Women are busier than ever and research has shown they are far more likely to report sleep problems than men, the most common being insomnia. There are a number of factors, including hormone levels, stress, and lifestyle, that can have an impact on sleep. The good news: there are simple ways you can treat insomnia yourself!
Sleep is as important to our health as diet and exercise. Most people need seven to nine hours to feel well rested. According to the National Sleep Foundation, the average woman sleeps less than seven hours during the workweek. Being overweight increases the risk for a sleeping disorder.
The three most common symptoms of insomnia can affect women at different times in their life and may be experienced simultaneously.
Difficulty falling asleep. This predicament is more common with younger women and is often linked to a stressful lifestyle. As women strive to fulfill their obligations as mothers, wives, and workers, they lose time they have for themselves, including sleep. Women are more likely to experience anxiety and depression which can also contribute to difficulty sleeping.
Try this: A regular exercise routine, preferably in the morning, will keep your energy level up during the day and help you sleep better at night. Exercising too late can aggravate insomnia because raises your core body temperature and endorphin levels. Exercise also improves stress and depression symptoms.
Difficulties maintaining sleep. Quality of sleep is just as important as the amount of sleep we get. The rise and fall of hormone levels causes many women to experience sleep disturbance. Older women can have hot flashes and night sweats, while younger women may see a change in their sleep patterns attributed to PMS.
Try this: Creating good sleep habits. Establish a regular bedtime and wake time. Avoid caffeine, alcohol, and spicy foods. Use your bed for sleeping only. How many of us have surfed the web or gabbed on the phone while in bed? This subconsciously breaks the association of our bed with rest and relaxation.
To reduce the effects of hot flashes, keep room temperatures lower and wear layered clothing so you can take off or put pieces on as needed. A prescription from your doctor may be helpful if the problem persists.
Excessive daytime sleepiness. Women who experience insomnia may have trouble with daily tasks. They are prone to medical problems since memory loss and difficulty concentrating can lead to accidents and injuries. Some long term effects include depression, heart rhythm problems, and high blood pressure to name a few.
Try this: Catch some Z’s! Ninety percent of insomnia is associated with another condition. The symptoms are entirely treatable if the underlying problem is addressed.
There are behavioral and environmental cues people can learn to positively associate with sleep. Develop a routine for getting ready for bed and do not use bedtime as worry time.
Spend a few moments relaxing and engaging in soothing activities. Once it becomes a habit, your body will learn that it is time to relax. Also control your environment with temperature, noise, and light levels.
Lifestyle and behavioral changes should be the focus when fighting insomnia. Medications are a short term solution and should be used along side behavioral therapy to provide relief while resolving the underlying issue.
SPECIAL THANKS: Kathleen Welch of Fort Myers Florida who wrote this article that was featured in News Press
