Women and Sleep…Sleep Stress and Sleep Disturbances…Welcome to the Bedroom!
Kids and caffeine, stress and sleep apnea, menstruating giving way to menopause: women have a lot of unwanted guests in the bedroom when it comes to getting enough sleep. Studies have shown sleep makes a huge difference in concentration, memory, alertness, and even weight loss and happiness. Staying safe at work depends greatly on workers getting enough sleep. Over a quarter of shift workers report making mistakes from inattention several times a month, and almost half report having nodded off while driving to or from work. These tired mistakes can have sometimes fatal consequences. A healthy sleep schedule can save lives.
News from a 2007 National Sleep Foundation Poll on Women and Sleep
According to a recent poll commissioned by The National Sleep Foundation, 70% of American women report having sleep problems at least some nights. The poll found that 60% of American women get less than one or two nights of good sleep each week; 40% have sleep problems every night. And, 29% of women reported using some sleep aid at least a few nights a week.
The most common complaint was insomnia. No matter what their work schedules were, 74% of stay-athome moms, 72% of working moms, and 68% of single working women said insomnia impacted their sleep. When sleepy during the day 80% of those surveyed said they just keep going and do not slow down.
Many pregnant and post-partum women, 30% and 42%, respectively, reported rarely getting a good night sleep. More than half of pregnant or recently pregnant women reported at least one weekday nap and 60% reported at least one weekend nap. Women reported waking up frequently during the night due to noise (39%), giving care to children (20%) and due to pets (17%). Almost 50% of women said that they have no one to help with childcare at night. Women, who said they sleep with their significant other, and not pets or kids, were less likely to have insomnia.
As women age, they tend to have more sleep problems, the survey shows. Only 33% of women aged 18 to 24 had a sleep problem a few nights a week but 48% of women 55 to 64 did. Almost two thirds of women surveyed reported they drank caffeinated beverages to stay awake. A little more than one third reported they drove while feeling drowsy.
Why Do Women Not Get Enough Sleep?
In general, younger people sleep more soundly and their sleep is disturbed less often. As young girls start to menstruate they have hormonal fluctuation and sometimes suffer from iron deficiencies which can
affect sleep. According to the National Sleep Foundation, about 70% of menstruating women of all ages say that their sleep is disrupted during their periods by symptoms like tender breasts, cramps, bloating and
headaches.
As women age, physical and hormonal changes take place causing sleep to be lighter and less sound. During menopause, many women report that hot flashes and night sweats ruin their sleep. The Sleepless in Menopause City survey (commissioned by The Red Hot Mamas; http://www.redhotmamas.org)shows women ranked sleep as the greatest concern among menopausal symptoms (18%); higher than hot flashes (15%), night sweats (13%), memory problems (12%), mood swings (11%) or vaginal dryness (10%). Furthermore, more than 90% of perimenopausal and menopausal and 83% of postmenopausal women rated sleep disturbances as either a major issue or somewhat of an issue in their lives.
Fluctuating estrogen levels are not the only issue causing sleep issues for women. One of the most common sleep disorders affecting women is sleep apnea, where people stop breathing briefly during sleep. Loud snoring and gasping sounds are major symptoms of sleep apnea. Many women who snore are embarrassed to tell their doctors. According to the Sleepless in Menopause City survey, more than half (55%) of the respondents said they had not talked with their healthcare provider about their sleep disturbances and almost half (47%) said their healthcare provider had not offered any prescribed treatment for their sleep disturbances.
A few years ago, researchers in Italy concluded a large, detailed study on Restless Leg Syndrome (RLS) during pregnancy and during six months postpartum; the results indicated that at least 25% of pregnant and short term postpartum women experience RLS. Older pregnant women were the most affected by RLS, had lower iron levels, a higher likelihood of insomnia, and snored more than the unaffected group.
Stress due to complicated schedules, due to work outside or inside the home, may cause sleep disturbances. Some women say they just don’t have enough time to sleep. In a previous National Sleep Foundation study, almost three out of four American mothers working outside the home (74%) reported that “feeling tired all the time is a problem in their lives.” Many women say they enjoy being up during the night, because it’s the only personal time they have during the day.
Impacts of Not Getting Enough Sleep
Sleep-deprived women are at risk for depression, heart disease, and potentially obesity. Studies show a shortage of time spent sleeping is linked to conditions that include cardiovascular risk, hypertension, diabetes, and stroke.
Researchers have found that lack of sleep disrupts the production of hormones that regulate feelings of hunger and satisfaction of hunger; recent studies show that women (and men) who get less sleep generally weigh more. Sleeping and feeding are intimately related. Animals faced with food shortage or starvation sleep less time and animals subjected to sleep deprivation for prolonged periods increase their food intake significantly. Recent studies in humans have shown that the levels of hormones that regulate appetite are significantly influenced by length of sleep. Sleep loss is associated with an increase in appetite that is excessive as compared to appetite levels during normal waking periods.
A research study conducted by Boston University School of Medicine found a connection between insomnia and diabetes. Study participants reporting that they slept less than 6 hours or more than 9 hours a day had an increased incidence of diabetes, compared to those who slept 7-8 hours.
Scientists have found significant differences in cognitive abilities after people are either completely deprived of sleep or have several nights with less sleep than normal.
What to Do to Get More Sleep
Incorporate bedtime rituals that remind your body that it’s time to slow down and begin to prepare for sleep. Try listening to soft music, drinking a cup of herbal tea or eating some bedtime snacks such milk, turkey, or peanuts; they contain an amino acid called tryptophan which helps the brain produce serotonin,a chemical that helps you relax.
Exercise early in the day; avoid exercising near to bedtime. Try relaxing for a while before going to bed; quiet time can make falling asleep easier; include meditation, relaxation and/or breathing exercises, or taking a warm bath.
Write down the things you need to do the next day and any worries and possible solutions before you go to bed so you won’t ruminate about them in the middle of the night. Anxiety excites the nervous system causing your brain to send messages to the adrenal glands, resulting in alertness. Go to bed when you feel tired. And make sure your bed is large and comfortable. If you are experiencing hot flashes and night sweats, keep your room cool, use cotton sheets and blankets, wear light clothes and sleep with your feet outside the covers. Keep cold water by your bed.
If you are experiencing menstrual pain, take some Advil, Nuprin or Motrin before you go to bed. Pregnant women can use special “pregnancy” pillows and mattresses or use regular pillows for body support. Pregnant women should avoid any medication without seeking advice from a physician.
You will sleep better if you avoid caffeine and alcohol for several hours before bedtime. Also, don’t smoke. Nicotine is a stimulant which can make it difficult to fall and stay asleep. Talk with your doctor about over the counter and prescription sleep aids. According to IMS Health, a pharmaceutical information and consulting company, sleep deprivation has resulted in a huge demand for sleeping pills (more than $2 billion in annual sales). However, before taking medication, you should always try the nonmedication ideas discussed above.
©2008workingnights
This material is provided for personal, non-commercial, educational and informational purposes only and does not constitute a recommendation or endorsement
Tags: biological clock, circadian rhythms, insomnia, napping, sleep, sleep disorders
