Sleep loss in women has reached epidemic proportions.1,2 Unfortunately, many women are unaware of the negative impact sleep problems can have on their health.
Identifying the unique complications that contribute to sleep problems in women is an important step in achieving better sleep.
Women’s Sleep Habits
- Almost three out of four women do not get eight or more hours of sleep per night during the workweek.1 On average, women sleep approximately 6.5 hours per night during the workweek.1
- While many women experience difficulty sleeping,1 only 4% of adults currently see a physician regarding their sleep problems.2
Hormones Affect Sleep
- Sleep is disturbed 2.5 days on average during the menstrual cycle.1 More women complain of sleep problems during menstruation (71%), when hormone levels are at their lowest, than during the premenstrual week (43%).1
- A majority (79%) of women report an increase in sleep problems during pregnancy.1
- Forty percent of menopausal women suffer from sleep problems, which are usually related to hot flashes.3 A majority of menopausal/postmenopausal women report frequent insomnia.1
Medical Conditions
- Depression and anxiety, conditions associated with sleep loss, are twice as common in women as they are in men.4
- More women than men suffer from nighttime pain,5 including pain due to arthritis,4 which may make it more difficult to get a good night’s sleep.5
Maternal Responsibilities
- Most moms develop a high sensitivity to the sounds of their children and awaken more easily than women without children.6 This heightened sensitivity may continue long after their children sleep through the night.6
Consequences of Sleep Loss
- Middle-aged women who sleep an average of five hours or less nightly may be more likely to have heart disease than women who sleep eight hours nightly.7
- Sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to maintain or lose weight.8-10
- A majority of women surveyed say that sleep problems hinder their ability to perform daily activities at least a few days per month.1
- Of those women who report that their sleep problems hinder their daily activities, forty-six percent report that sleep problems interfere with household duties, and nearly two thirds say sleep problems interfere with their relationship with either their spouse or their children.1
How Women Can Achieve Better Sleep
- Avoid alcohol as well as foods or beverages high in caffeine (eg, coffee, colas, tea, chocolate), sugar (including honey), and salt.5
- Exercise regularly, but do so at least three hours before bedtime.4
- Try warming up your feet if you’re having trouble sleeping. Inadequate vasodilation (opening of blood vessels to increase blood flow) may cause sleep problems.4
- If you can’t fall asleep, participate in a quiet, relaxing activity in a dimly lit room.4
If you experience sleep problems for more than a few weeks, consult your doctor.
