Women’s Health and Sleep: Sleeping Problems, Women’s Health and Remedies

Women’s Health and Sleep Overview

Women’s health and sleep are more closely interrelated than one may have thought of, thereby affecting many aspects of a woman’s body. A woman’s health and her sleep are so intertwined together, that if one is affected, the other is bound to bear the repercussions. Understanding the importance of sleep is vital to maintaining the overall health of a woman. Sleep is one the most important physiological phenomena of the body that essentially includes three to five cycles of Rapid eye movement (REM) and Non rapid eye movement (Non-REM) sleep during each night’s sleep. A person usually experiences dreams during the REM phase of sleep. Non-REM or slow-wave sleep often consists of deep sleep phases which is essential for restoring a woman’s good health. 

A sound sleep of seven to nine hours is necessary for a woman’s good health. Lack of sound sleep and the health issues associated with it have become a global epidemic today. The Journal of Psychiatric Research, Dr. Ellis in the Study on the Natural History of Insomnia reports an annual incidence in the range of 31.2% to 36.6% of acute insomnia cases in the UK. Sleep problems have been observed to unfairly affect older adults, women, and medically compromised persons. Although women tend to sleep for a little longer as compared to men, their quality of sleep is often compromised.

Physiological changes owing to the reproductive cycle, pregnancy, hormonal imbalances, responsibilities like caring for the sick and elderly, or even a poor sleeping schedule may result in sleep issues. This is also the reason why women need more sleep as compared to men. Women sleeping at a later time each night as well as those waking up late in the morning are more likely to suffer from sleep issues. Many women complain of insomnia before their period, which is often a result of hormonal changes associated with the menstrual cycle.

What Sleeping Problems Affect Women?

Sleep Problems affect most men and women as they age. However, certain sleep problems have been observed to disproportionately affect women. Sleep issues or sleep problems are disturbed sleep patterns, characterized by difficulty in falling asleep and/or maintaining sleep. Sleep issues are known to significantly affect your day-to-day routine by disturbed mood and impaired function. Many women complain of sleep problems such as difficulty in sleeping on time, increased awakening during sleep, or increased sleepiness and irritability during the day. Various phases of a woman’s life are accompanied by certain physiological changes, as observed during one’s menstrual cycle, pregnancy, postpartum, perimenopause, menopause, and post-menopause. These phases hit every woman’s body differently and many women complain of their sleep patterns being affected in association with the different physiological changes in life.

Chronic pain, unhealthy lifestyles, night shifts, substance abuse, poor mental or emotional health, and caring for the sick and elderly are some other factors that lead to sleep problems. Common sleep problems that affect women include narcolepsy, restless leg syndrome (RLS), obstructive sleep apnea (OSA), nocturnal sleep-related eating disorder (NS-RED), insomnia, and periodic limb movement disorder (PLMD). Insomnia, obstructive sleep apnea, and restless leg syndrome are three of the most commonly affecting sleep issues among women.

Insomnia: Insomnia is one of the most common sleep disorders affecting individuals all over the world. Insomnia is characterized by difficulty in falling asleep or maintaining sleep for adequate periods of time resulting in increased sleepiness during the day. Insomnia takes a significant toll on a woman’s health. According to the Journal on Women’s Health, Mallampalli MP and Carter CL in their study on ‘Exploring gender differences in sleep health: a society for Women's health research report’, there is a 40% increased risk of women acquiring insomnia as compared to men. 

Obstructive Sleep Apnea (OSA): Obstructive sleep apnea is a sleep disorder in which one experiences breaks in the normal breathing pattern during sleep. The interrupted breathing in sleep apnea disturbs sleep and may cause a person to be drowsy during the day. Although men are more prone to suffer from OSA, postmenopausal women have an increased risk of OSA. Women having depression, anxiety, or obesity are more predisposed to sleep apnea. Women having OSA complain of snoring or gasping in the middle of sleep. Sleep apnea can also be life-threatening, in case of underlying medical conditions like heart disease which can lead to repeated episodes of arrhythmia.

Restless leg syndrome: RLS is experienced as an abnormal insect crawling or pins and needle-like sensation on the skin. RLS occurs when a person is in a lying down position and therefore results in sleep problems. The discomforting sensation in the legs causes one to restlessly move their legs.  According to the Journal on Women’s Health, Mallampalli MP and Carter CL in their study on ‘Exploring gender differences in sleep health: a society for Women's health research report’, women suffer an increased risk of acquiring RLS in comparison to men. 

Why do women have more sleeping problems?

Women have more sleeping problems as compared to men, even though studies report that women sleep a little longer as compared to men. Women experience sleeping problems at different stages of their lives, owing to the various physiological and hormonal changes that occur in their bodies. Most women do not realise how important sleep is for restoring their health and sleeping problems are often under-reported when it comes to women. Puberty, menstruation, pregnancy, postpartum, perimenopause, menopause and postmenopause are the normal physiological phenomena that are specific to a woman’s body and have the potential to significantly affect a woman’s sleep. Other factors that cause sleep issues disproportionately among women include sleep deprivation due to caring for the sick and elderly, caring for newborns and young children as well as demanding jobs that have night shifts.

Menstrual cycle: The menstrual cycle is characterized by periodic hormonal changes throughout a woman’s reproductive life. The rising and falling hormone levels affect a woman’s sleep patterns. Many women complain of insomnia or disturbed sleep before a period occurs. 

Pregnancy: Pregnancy hormones affect each woman’s body differently. During pregnancy, women experience a range of new symptoms that affect their day-to-day routine. Women are more likely to experience sleep problems during the third trimester of pregnancy. Increased discomfort, urinary incontinence, pelvic pain, heartburn, and migraine headaches are some of the common pregnancy symptoms that cause sleep issues. 

Postpartum: Postpartum woes are often neglected by most people. The postpartum period calls for a period of lack of sleep for the new mother. The drastic hormonal changes accompanied by caring for the newborn child bring in a torrent of sleepless nights for women. 

Perimenopause and Menopause: The menopausal transition comprises the perimenopause, menopause, and post-menopause period. Perimenopause is the period before menopause occurs, during which women often complain of disturbed sleep patterns. During this period, fluctuating hormone levels bring about a range of symptoms such as hot flashes, headaches, and night sweats that affect a woman’s normal sleep pattern. Some women also experience insomnia and sleep apnea along with other menopausal symptoms.

Post-menopause: Post-menopause, as the term suggests refers to the period after menopause has occurred. During post-menopause, the low estrogen levels affect a woman’s health and sleep. In addition, many women also experience poor bone and cardiovascular health. According to a study on ‘Sleep and Women’s Health’ in the Sleep Med Res., Dr. Nowakowski et al. report that around 30% of postmenopausal women experience good sleep only on a few nights or even less each month. 

What are Remedies to Help Women Sleep Better?

Remedies to help women sleep better vary from person to person because it depends on an individual’s particular sleep problem and the cause of disrupted sleep patterns. Remedies to help women sleep better involve the following:

1. Self care
2. Lifestyle changes
3. Relaxation techniques
4. Underlying medical condition
5. Medications 
6. Professional care

Choosing healthy sleep habits goes a long way in maintaining good health and better sleep for women. Making the necessary lifestyle changes and seeking help at an earlier stage is vital to solving sleep problems. Remedies to help women sleep better are briefly discussed below:

Self care

Self care toward improving women’s quality of sleep includes steps taken specifically to improve the biological, mental, and emotional well-being of a woman’s health. These self-care measures will in turn help to achieve better sleep and health. The following self-care steps can help to solve women’s sleep problems:

Understand your biological schedule: It is important to sleep when your body feels tired and sleepy at night. You will notice your body has a particular time for falling asleep, and you should never miss it. Sleep deprivation is known to significantly affect sleep patterns and sleep quality. Once you know your biological schedule, sleep at the same time each night and wake up accordingly at a set time each day.

Keep your mind free: If you tend to worry in bed for long hours, your sleep is sure to get disturbed. It would be good to keep a habit of writing a to-do list, or writing out your worries in a diary, way before you get to bed. 

Environment matters: Always keep your bedroom cool, clean and comfortable. It is essential to maintain the right bedroom temperature that suits your body. It would be wise to keep mobiles, laptops, and other electronic gadgets that could affect your sleep away from your bed. It is best to avoid unnecessary noises that could disturb your sleep, you may want to use earplugs in case of such disturbances. It is always a good idea to dim your bedroom lights an hour or two before you get to bed. If there are unwanted light sources that affect your daily sleep, you may want to use eye masks that would prevent light disturbance.          

Lifestyle changes

Consistent bedtime routine: Having a consistent bedtime routine is the key to a good night’s rest. You should sleep at the same time each day, even on the weekends, as well as wake up at the same time each morning. Scheduling your bedtime routine is also termed as sleep hygiene.

Avoid overburdening yourself: Overburdening yourself with work and taking up extra tasks that keep your mind and body up at night can certainly cause sleep problems. Night shift workers are prone to having sleep problems that further a woman’s health. It is important to cut down on tasks that affect a healthy sleep schedule.

Avoid alcohol and caffeine: Avoid drinks containing alcohol or caffeine before bedtime. Caffeinated drinks like tea and coffee, heavy meals as well as sugary sweets keep you alert and wide awake, thereby preventing a person from falling asleep. Certain grains like rice and oats or even dairy products are supportive of improving sleep and can be included in your dinner or supper instead. 

Exercise at the right time: Physical exercise is great for the fitness and good health of women. But, one should exercise at the right time so that their sleep is not hampered. It is not recommended to exercise right before you go to bed, instead exercising way before your bedtime is advised. Ideally, a good 5 to 6 hours of gap between exercise and the time one goes to sleep is necessary.

Avoid daytime naps: Daytime naps may seem to take off the occasional tiredness, but it does more harm than good to your sleep habits. It is better to avoid afternoon naps so that one falls asleep sooner and is able to maintain deep sleep for longer hours in the night. Although some women prefer short naps in the afternoon, long afternoon naps are a strict no, if you want to maintain good health and sleep.

Relaxation techniques

Warm baths: Warm baths before bedtime help to relax your mind and body. Taking warm baths is especially recommended when your body is tense and achy after a long, hard day’s work. Warm baths are beneficial for women having insomnia before their period as it helps to relax and soothe one’s mind and body, leaving them refreshed.

Yoga and meditation: Yoga and meditation are also useful in calming the mind and improving sleep patterns.

Relaxing your mind: Your mind should be relaxed when you go to bed. To soothe and relax your mind, you may try doing things that take the stress off your head. If your mind is preoccupied as you lay in bed, do not try to force yourself to sleep. Try reading a book, practicing mindfulness, or listening to calming music that can help you fall asleep.

Underlying medical condition

Addressing the underlying medical condition is the key to improving sleep problems among women. Underlying health conditions cause symptoms that are associated with sleep problems. Persons with high blood pressure, chronic pain, and urinary infections have been observed to have an increased risk for sleep problems. 

Anxiety and Depression: Many women having anxiety or depression complain of difficulty in falling asleep. Sleep problems associated with anxiety and depression are commonly observed among postmenopausal women. Treatment options may include alternative therapy in the form of meditation, cognitive behaviour therapy (CBT), acupuncture, or medications.

Obesity: Obesity is a fast-growing health problem that is known to affect sleep. Sleep problems and obesity go hand in hand, significantly affecting the health of women. Weight management, physical exercise, and hormonal therapy can help in the management of obesity, thereby improving sleep.

Medications

Medications are a quicker treatment option for many women having sleep problems. When taking medicines, one must be careful to take them when prescribed by the doctor, as well as in the recommended dose. Although over-the-counter (OTC) antihistamines and melatonin supplements can help to improve sleep, their effectiveness may not be long-lasting. Medicines do carry the risk of being dependent and it should therefore be consumed only when advised by a healthcare professional. Medicines that can help to improve your sleep include:

•         Sedatives like Zolpidem
•         Melatonin agonists like Ramelteon
•         Herbal sedative such as Valerian
•         Antidepressants such doxepin
•         Benzodiazepines          

Professional care

Seeking professional care for sleep problems is of utmost importance. The earlier one gets professional help, the quicker and better are the results of therapy. Depending on the cause and symptoms of your sleep problem, your therapist or doctor will guide you for the appropriate therapy. Apart from medications, relaxation techniques, and lifestyle changes, certain medical devices and therapies also help to improve sleep patterns. 

Continuous Positive Airway Pressure (CPAP): A CPAP device is highly recommended for women having Sleep apnea. A CPAP helps to keep the airway open by giving positive air pressure via a mask. The device thus helps to prevent symptoms of snoring and loss of breath that are associated with sleep apnea.

Mandibular advancement device (MAD): The MAD is helpful for certain sleep apnea patients, as it helps to adjust the jaw position to facilitate easy airway passage. The MAD is fitted on the mandibular jaw like a dental night guard and is used for mild cases of sleep apnea.

Cognitive Behavioural Therapy (CBT): CBT is beneficial for persons having insomnia. CBT involves working on the attitude towards sleep and encouraging healthy sleep habits. Postmenopausal women suffering from anxiety or depression are recommended CBT in conjunction with medications as it works on maintaining a positive and relaxed mind when going to sleep.

To dive deeper into the topic on Women's Health, read our guidelines on Women Health Tips. 

How much sleep do women need?

Adult women and men both need an average of seven to nine hours of sleep. The amount of sleep required by a person does vary with age and gender. Two other factors that determine sleep requirements are health and lifestyle. According to the Journal of Natural Science Sleep, Volume 10, Jean Philippe, a research scientist in her study on ‘Sleeping hours: What is the ideal number and how does age impact this?’ mentions that adults in the age group of 26 to 64 years are recommended seven to nine hours of sleep each night. Although one should be mindful to sleep within the recommended range for their age group, individual factors such as lifestyle, workload, health, and responsibilities should also be considered. 

Women have been observed to sleep for a little longer as compared to men. According to the American Sociological Review, vol.78(1), Sarah Burgard in a study on Gender and Time for Sleep among U.S. adults reports that although women sleep longer than men, the difference is only 11 minutes!  A mere 11 minutes extra does not account for much when a woman’s sleep is often interrupted and disturbed. Multitasking, use of extra energy to carry out different responsibilities such as caring for newborns and children, waking up in the middle of the night to care for the sick and elderly in the house, doing unpaid work for extra hours, pregnancy, menopause, a snoring partner are some of the factors that significantly affect women’s sleep. Therefore, even if a woman sleeps for a longer duration of time, working on the quality of sleep is of essential value. Unless the quality of a woman’s sleep is not restored, sleeping a few minutes extra will not make much of a difference when it comes to restoring women’s health.

How do women know if they have Sleep Disorder?

Women would know if they have sleep disorders by taking note of the symptoms of lack of sleep. Sleep disorders among women are often under-reported and underestimated. First and foremost, understanding why sleep is important for women’s health is necessary. Quite a few women with sleep problems continue to carry on with their daily responsibilities normally, ignoring their need for adequate sleep. However, women should watch out for some common signs and symptoms associated with sleep problems that would help them to know if they have sleep problems. Women suffering from sleep disorders experience some of the following signs and symptoms at night:

• Difficulty in falling asleep
• Difficulty in maintaining continuous sleep through the night
• Frequently waking up in between sleep
• Feeling restless when trying to sleep 
• Experiencing abnormal insect crawling sensation on the skin when lying in bed 
• Feeling the need to wake up and pass urine more than once in the night
• Suddenly waking up feeling breathless, with or without gasping sounds in the middle of the night

Symptoms women having sleep disorders may experience during the day include:

• Not feeling refreshed in the morning
• Feeling irritable and moody the next day
• Difficulty functioning through daily tasks and responsibilities
• Lagging behind or being slow in completing work
• Having memory issues or finding yourself forgetful
• Feeling the need to nap for long hours during the day
• Difficulty staying alert and awake when you are required to stay focused for longer hours

Symptoms your partner may tell if you are having sleep disorders include:

• Snoring when sleeping during the night
• The restless movement of legs during sleep
• Gasping sounds that disturb sleep

Maintaining a diary and making a daily note of your sleep patterns such as the time you go to bed and wake up, duration of sleep, sleep habits, consumption of caffeinated drinks and alcohol, and symptoms of sleep disturbances will help better know if a woman is having a sleep disorder.

How to diagnose a sleep disorder?

Sleep disorders are diagnosed by a medical practitioner on the basis of your medical history, sleep history, and specific sleep disorder-related symptoms. Diagnosing sleep disorders among women may take more than just a single appointment with the doctor, as your doctor would require you to provide a sleep log and will also perform some medical tests specific to your symptoms. Sleep disorders are often under-reported among women, with many women reporting symptoms of anxiety and depression that are associated with sleep disorders. They therefore receive treatment only for the particular symptoms, with the underlying sleep disorder being neglected. In order to seek professional help, understanding the importance of sleep is the first step. However, the importance of sleep has rather been unjustified, with most people ignoring the need for quality sleep and carrying on with their daily lives along with their sleep problems. Sleep is vital to restoring your body and keeping health problems at bay. Therefore, consulting a healthcare professional for your sleep disorders is essential.

Diagnosing a Sleep Disorder will require the following:

Medical history takes your overall health into consideration. A thorough medical history helps to reveal if any specific health conditions are responsible for sleep problems.

A family history of sleep disorders must also be checked to diagnose sleep disorders. Your doctor will inquire if any of your family members such as parents or siblings suffer from sleep problems. 

Health check-ups are useful in the investigation of underlying health problems that are associated with sleep problems. Physical health tests and examinations that also include vital measures such as blood pressure, heart rate, and respiratory rate are performed to evaluate overall health. Tests that measure your heart, endocrine, and kidney health are advised by doctors to determine the underlying medical condition that could cause sleep disorders.

Understanding your sleep habits is essential to getting a clear picture of your sleep problems. Taking note of your sleep routine, your doctor will inquire regarding the time you get to bed and wake up, the number of times you wake up in between sleep, the amount of screen time you spend before bedtime, night-time snacking habits, and the amount of time you nap during the day.

Sleep log

Maintaining a sleep log with details regarding your sleep habits would help the doctor in diagnosing women’s sleep problems better. A sleep diary with records of at least two weeks is recommended by healthcare professionals.

Sleep studies are the ideal tests used in the diagnosis of sleep disorders. 

Polysomnography: Polysomnography is a sleep test that doctors perform at sleep centres to study sleep-related disorders. Polysomnography requires a person to stay overnight at a sleep centre as it takes vital measures such as an electrocardiogram (ECG), electroencephalogram (EEG), oxygen saturation, heart rate, brain activity, active movements during sleep, eye movements, breathing patterns, and snoring.

Multiple Sleep Latency Test (MSLT): A multiple sleep latency test is performed after an overnight sleep study to measure excessive sleepiness during the day. MSLT specifically measures the time a person takes to fall asleep during daytime naps. Daytime nap is the alternative term used for MSLT.

Hormonal Health

Hormonal health plays an essential role in maintaining women’s sleep. Hormonal changes caused by menstrual cycle, pregnancy, and menopause during various phases of a woman’s life affect sleep patterns. A sleep specialist will therefore enquire regarding your hormonal health and any specific physiologic changes that could potentially affect women’s sleep.

How can a Sleep Disorder affect Women’s Mental Health?

Women’s mental health is significantly affected by sleep disorders. Mental health and sleep are closely interrelated in such a way that poor mental health can be a result of sleep disorders or sleep problems can also be a symptom of a particular mental health disorder. Although sleep problems affect the overall health and function of women, including emotional, physical, and mental being, the impact of sleep problems on a woman’s mental health cannot be ignored. A study on ‘Exploring Sex and Gender Differences in Sleep Health: A Society for Women’s Health Research Report’ by Mallampalli, M.P., and Carter, C.L. in the Journal on Women’s Health reports the following:

• As compared to men, elderly women sleep for a lesser duration.
• Women are more prone to insomnia as compared to men with a 40% increased risk of acquiring the sleep disorder.
• Women having restless leg syndrome are more prone to having medical problems when compared to men.
• Restless leg syndrome is twice as likely to affect women in comparison with men.

The strong relation between sleep problems and mental health disorders can severely affect women. Many women experience an atrocious cycle of sleep problems affecting mental health and mental health disorders affecting a healthy sleep pattern. A healthy, deep sleep of around seven to nine hours is essential for restoring women’s mental and physical health. Sleep studies of women having sleep disorders report increased brain activity, increased eye movements, increased limb movements, and unusual behaviors during sleep. The disruptions in REM and NREM stages of sleep affect women’s mood. This often results in increased sleepiness during the day along with mood swings and irritability.

According to a research by the Centers for Disease Control and Prevention (CDC) on the ‘Effect of Inadequate Sleep on Frequent Mental Diseases’, poor sleep has been closely associated with symptoms of depression. Many menopausal women consult their therapist for ‘help me sleep better tips’. Both menopausal and pregnant women suffer from disrupted sleep associated with symptoms of anxiety and depression. Hormonal changes cause hot flashes or night sweats that disrupt normal sleep patterns leading to difficulty in focusing, irritability, and moodiness the next day. According to the Journal of Women’s Health, a study on ‘Exploring Sex and Gender Differences in Sleep Health: A Society for Women’s Health Research Report’ by Mallampalli,M.P., and Carter, C.L, women having apnea more commonly suffer from depression as compared to men.

Adequate sleep is therefore essential to good mental health and vice versa. Sleep disorders should be treated at the earliest before they affect a woman’s emotional and mental health or both sleep and health could take a turn for the worse. 

For more detailed information on Mental Health- Its Importance, Components, Related Problems, and Disorders, you may take a look at our Welzo article on ‘Mental Health’.

How is the Sleep for Women during Period? 

Women’s sleep during periods is often disturbed owing to menstrual symptoms like bloating, cramps, and headaches. Disturbed sleep during the menstrual cycle occurs during the second half of the cycle, specifically during the late luteal phase. Premenstrual hormonal changes bring about a series of symptoms among women, that cause disturbed sleep patterns one week before menses starts or even during menstruation.

In a study on ‘Exploring sex and gender differences in sleep health: a Society for Women’s Health research report; by Mallapalli, M.P. and Carter, C.L., there is an increased risk of insomnia and depression among women, right from the period of menarche throughout her reproductive life, according to the Journal of Women’s Health. It also reports that around 33% of women experience sleep problems due to premenstrual syndrome. Insomnia before the period is one of the most common complaints of women suffering premenstrual syndrome.

Premenstrual Syndrome: Premenstrual syndrome is characterized by symptoms caused by normal hormonal changes during the menstrual cycle. Premenstrual symptoms typically start around a week before menses start, during the second half of the luteal phase. The menstrual cycle consists of four phases, i.e., menstruation, follicular phase, ovulation and luteal phase. 

Menstruation Phase: Menstruation is the shedding of the uterine lining that occurs at the start of a menstrual cycle. Menstruation usually lasts for an average of three to seven days. Period blood that is released from the vagina consists of mucous, cells that line the uterus and endometrium, and blood.

Follicular Phase: The follicular phase follows the menstrual phase and may sometimes even overlap it. The follicular phase starts from the 6th day to the 13th or 14th day of the menstrual cycle. The proliferative phase is the alternative term for the follicular phase which is characterized by an increase in the thickness of the uterine lining. There is an increase in the follicle-stimulating hormone (FSH) that is essential for the development of follicles in the ovary. Only one or occasionally two follicles develop each menstrual for the release of egg from the ovary.

Ovulation Phase:  Ovulation occurs during the middle of the menstrual cycle. Ovulation occurs on one single. On average ovulation lasts for 12 to 24 hours and may even last up to 32 hours for some women. 

Luteal Phase: The luteal phase occurs during the second half of the monthly period cycle and lasts from the 15th day to the 28th day of the cycle. The luteal phase is characterized by the rise in progesterone which is essential for thickening of the endometrial lining to facilitate conception. The egg released during ovulation travels along the fallopian tube for fertilization, followed by implantation in the uterus. If the egg is not fertilized by the sperm, hormone progesterone, and estrogen levels drop down, resulting in the shedding of the endometrial lining of the uterus which is released from the vagina in the form of menses. Many women experience insomnia before the period, particularly during this phase of the menstrual cycle. Insomnia is also accompanied by other premenstrual symptoms like bloating, headaches, and abdominal and pelvic cramping.

Premenstrual Dysphoric Disorder (PMDD): Premenstrual dysphoric disorder is an extreme form of premenstrual symptoms with severe emotional, mental, and behavioral changes. PMDD affects women to a lesser extent as compared to premenstrual syndrome. PMDD affects an average of 3-8% of women having regular menstrual cycles as reported by Steiner M. in a study on Premenstrual syndrome and premenstrual dysphoric disorder: guidelines for management in the Journal of Psychiatry and Neuroscience. Researchers continue to study the cause of PMDD, but it must be noted that it is associated with normal hormonal changes associated with the normal menstrual cycles of women. Symptoms of PMDD are extreme with many women complaining of severe headaches, insomnia, other sleep-related problems, depression, and anxiety along with bloating and abdominal cramps. The symptoms experienced are rather severe, often affecting a woman’s daily function and social life. 

What are the Benefits of Sleeping for Women?

The benefits of sleep for women majorly lie in its restorative and rejuvenating effect on the body. Sleep is an essential component in the daily repair of the wear and tear of the body. The benefit of adequate daily sleep is evident from the refreshed feeling on waking up in the morning. To achieve the healing power of sleep a woman needs an average of 7 to 9 hours of overnight sleep. Researchers still continue to study what sleep does to the body and its effect on the various functions of the body. The benefits of adequate and quality sleep on a woman’s health include the following:

Emotional health: Emotional health is significantly associated with sleep. Healthy emotions with lesser mood swings have been observed among women who have sufficient sleep and rest. Irritability and increased moodiness increasingly affect women suffering from chronic insomnia. Healthy sleep habits, especially increased REM sleep, are known to encourage positive emotions thereby reducing the risk of psychological and emotional disorders.

Mental health: Mental health matters and so does good sleep. Mental health and sleep affect each other in such a way that poor mental health can prevent a person from getting good sleep and insufficient sleep can also affect a person’s mental health. A good night’s rest helps to keep the mind refreshed resulting in improved focus, memory, mental function, clarity of thought, and better ability in dealing with stress. Poor sleeping habits on the other hand can result in increased stress, anxiety, and depression among women.

Immune health: The immune health of a person is also impacted by sleep patterns. The immune system and the nervous system that are affected by sleep are interconnected. Adequate sleep helps to keep health problems related to chronic inflammation at bay. It further helps to maintain a healthy immune system and protects a woman’s body from susceptible infections. Sleep is also essential for the repair and regeneration of cells and tissues in the body. In contrast, chronic sleep problems have been associated with deteriorating immunity and increased risk of acquiring infections.

Safety: Safety is compromised when a person experiences chronic sleep problems. Safety concerns are especially high when driving for long hours without adequate sleep. Sleep deprivation is a major cause of road accidents. Sufficient sleep and rest for the body is a necessity when it comes to avoiding accidents.

Stress Management: Stress management is positively affected by good quality sleep. Stress metabolism and sleep are connected bidirectionally. Adequate sleep helps to fight off stress hormones. According to a study on ‘Interactions between sleep, stress, and metabolism: from Physiological to pathological conditions’ by Hirotsu, C., Tufik., & Andersen, M.L. (2015) in the Sleep Science Journal, free cortisol in the saliva reduced six times slower in individuals with sleep restrictions compared to persons having adequate sleep and rest. The stress hormone, cortisol, is elevated in sleep-deprived women leading to increased stress, anxiety, depression, and lack of focus during the day.

Weight management: Weight management is significantly affected by the amount and quality of sleep a woman gets. Obesity is often prevented with healthy sleep habits. Staying awake for long hours during the night encourages the release of ghrelin, a hunger-encouraging substance in the body that leads to the unhealthy habit of excessive snacking during the night. Healthy sleeping habits are characterized by the release of a substance called leptin in the body. Leptin acts as a hunger suppressant in the body, thereby preventing unhealthy night cravings. 

Heart Health: Heart health and blood pressure are impacted by sleep. Heart diseases have a lower chance of affecting adequate sleep and rest. The blood pressure rises and falls during different phases of sleep. Sufficient rest for the body is necessary to maintain blood pressure at optimum levels. Normal blood pressure is an important factor for avoiding heart disease. The cardiovascular system of the body is enormously benefitted from the rest a good night’s sleep provides for the body. Deep sleep allows for the blood pressure and heart rate to slow down. On the other hand, persons having disturbed sleep patterns or sleep disorders like apnea are at a higher risk of acquiring hypertension and coronary heart diseases. 

Blood Sugar: Blood sugar levels are dependent on the circadian rhythm of the body. Diabetes is a metabolic disorder that is aggravated by chronic sleep deprivation. Increased blood sugar levels owing to increased insulin resistance are associated with sleep problems. According to a study on ‘Interactions between ‘Sleep, stress, and metabolism: from physiological to pathological conditions’ by Hirotsu, C., Tufik., & Andersen, M.L. (2015) in the Sleep Science Journal, 30% of persons suffering from obstructive sleep apnea are diagnosed with diabetes. Sleep is a major factor that’s essential for maintaining optimum blood sugar levels.

What Can Women Take to Sleep?

Women can take natural aids, medications, or supplements to sleep. Some women may require more help than changing their sleep habits. Many women continue to struggle with sleep problems, in spite of doing regular exercises, changing their diet, and introducing healthy sleep hygiene habits. Consulting your primary care physician with specific sleep problems is essential to getting proper treatment. Herbal tea, natural supplements, and over-the-counter medications come to the rescue for many women having sleep problems. One must be careful to avoid prolonged use of over-the-counter medications. It is always best to consult your doctor before consuming over-the-counter medications for sleep problems.

What can I take to help me sleep? 

Warm drinks: Drinking warm milk with a pinch of turmeric, or a cup of herbal tea before bedtime can help to start a good night’s sleep. Drinking warm herbal tea that contains chamomile, lavender, tart cherry, peppermint, cinnamon, valerian root, or ginger is known to be extremely useful in helping women with sleep problems. 

Chamomile herbal tea: Chamomile herbal tea acts as a sleep inducer owing to the presence of flavonoids and apigenin in it. Chamomile has been a useful ancient herb in the treatment of several health problems like indigestion, inflammation, diarrhea, and sleep problems. Chamomile acts as a sedative agent for women having sleep problems such as insomnia. It also helps to reduce anxiety which is an underlying cause of sleep problems among women.

Valerian root herbal tea: Valerian herbal tea has sleep-inducing properties in its root. Valerian root extract is used in small quantities in conjunction with other ingredients such as lemon balm because of its potent effects when used in higher concentrations. Similar to sedative agents, valerian herb increases Gamma-aminobutyric acid (GABA) in the brain which helps to induce sleep.  An herbal tea containing valerian is useful for women having sleep problems like insomnia. Valerian herb also helps to relax strained muscles and reduces symptoms of anxiety and irritability that are common among persons having sleep disorders.  

Cinnamon herbal tea: Cinnamon is a woman-friendly spice. Drinking cinnamon tea is particularly beneficial for women having sleep problems due to premenstrual symptoms like cramps and bloating. Its stress-relieving and calming properties are helpful in dealing with wakefulness during the night. 

Supplements: Melatonin supplements help to improve the circadian rhythm of the body and thus help to alleviate sleep problems. Melatonin supplements should be taken two hours prior to sleeping for it to be effective in improving the sleep-wake cycle of the body. Valerian supplements obtained naturally from the root of the valerian herb are another supplement that women can take to help them sleep better.

Over-the-counter (OTC) medications: There are over-the-counter medications which are usually antihistamines that help to reduce sleep problems. Prolonged use of OTC medications can result in tolerance to the medicines and should therefore be consumed with caution. Consulting your doctor before taking OTC medicines is always a good idea.

Does melatonin help women sleep?

Melatonin is a hormone that is naturally produced in the body. Melatonin is produced primarily by a tiny gland in the brain. Melatonin is the sole hormone formed and released by the endocrine pineal gland. It is released in the body when it becomes dark, preparing the body for a good night’s rest. Melatonin maintains the circadian sleep-wake cycle and encourages sleepiness during the night. The body naturally releases melatonin in the body around two to four hours before bedtime. Exposure to light, and excess of screen time during the night hampers the release and effectiveness of melatonin in the body.

Melatonin supplements can be obtained naturally from animals or produced synthetically. Synthetically manufactured melatonin supplements are preferred over natural supplements for reasons of safety. Melatonin supplements are recommended for women during periods of disturbed sleep. Many women experience periods of inadequate rest due to premenstrual and menopausal symptoms and benefit from melatonin supplements. Melatonin supplements are recommended for improving disturbed sleep cycles among shift workers, persons having delayed sleep-wake patterns, or jet lag. Supplements of melatonin are available in the range of 0.3mg - 10mg.

Most women find melatonin supplements beneficial even in the smallest available dosage. Sticking to the same brand of melatonin supplement is vital as the dosage and thereby the effect of the supplement may vary depending on the brand. Taking small doses of melatonin for a short period of time such as a month or two is recommended for most sleep problems. If the supplement is not effective even after consuming it for more than two weeks, it is advisable to consult your primary care physician. To improve the effectiveness of melatonin supplements, you may want to take steps to support the action of melatonin supplements. Staying away from bright lights, laptops, and mobiles at least two hours before bedtime.

Exposure to sunlight during the day has also been helpful in supporting the effect of melatonin supplements. Taking melatonin supplements two hours before bedtime and at the same time each day is important. Inculcating better sleep hygiene habits such as sleeping early, sleeping and waking up at the same time each day can help women to further benefit from taking melatonin supplements. 

Is Sleeping Important for Women’s Mental Health?

Sleeping sufficiently each night is important for women’s mental health. Sleep is essential for the repair of the wear and tear that the body and mind go through each day. A good night’s rest rejuvenates the body, leaving the mind refreshed on waking up the next morning. According to a report on Neuroplasticity by Puderbaugh M. and Emmady PD, in the National Library of Medicine, Jan 2023, reduced stress and adequate sleep help to improve memory, cognitive thinking, and focus. Adequate rest for a woman’s body is necessary to deal with the usual daily activities in addition to the various hormonal changes that her body goes through. A woman’s body and mind have to deal with numerous changes during different stages of life.

Unfortunately, the hormonal changes significantly impact a woman’s sleep and physical as well as mental health. Mood swings, irritability, and lack of mental and emotional clarity are often a result of chronic sleep problems. Sleep problems owing to hormonal changes in a woman’s body add up to the negative impact of sleep problems. Many women suffer from lack of sleep, disturbed sleep patterns, or insomnia before period, making premenstrual symptoms all the more worse. Women often get adequate sleep during pregnancy, when caring for newborn children or elderly parents as well as during the perimenopausal and menopausal periods. Prolonged periods of lack of sleep affect a woman’s mental health in the long run. Mental health and sleep are bidirectionally interconnected. Women suffering from insomnia are more likely to have mental health problems like anxiety or depression. A study on Clinical Characteristics of Obstructive Sleep Apnea in Psychiatric Disease in the Journal of Clinical Medicine, Vol. 8(4) by Knechtle, B., et al. reports the following:

• Obstructive Sleep Apnea is prevalent in more than 25% of persons having some type of Psychiatric disorder.
• More than 36% of persons having Major Depressive Disorder also have Obstructive Sleep Apnea.
• More than 24% of persons having Bipolar Disorder also suffer from Obstructive Sleep Apnea.
• More than 15% of persons having Schizophrenia have Obstructive Sleep Apnea.

On the other hand, persons having adequate sleep are blessed with better mental and physical health. Adequate rest for the body results in better mental function such as mental clarity, better decision making skills, better memory, and attention span.

Is it advisable to take Melatonin Every Night?

Yes, it is advisable to take melatonin every night, but not for longer durations of time. Taking melatonin for not more than a month or two is recommended to deal with sleep problems. Melatonin supplements are effective in treating short-term sleep disorders. Small doses of melatonin, taken at the right time every night have proven to be effective in alleviating sleep problems. The timing of consuming melatonin supplements is critical as it would shift your sleep-wake cycle or circadian rhythm accordingly.

Taking melatonin supplements very late in the night leaves a person feeling sleepy until the morning. It is therefore recommended to consume melatonin supplements a few hours before sleeping. If one does not find relief or reduction in symptoms even after taking melatonin supplements every day for a month, it is better to consult your doctor to diagnose the underlying cause of your sleep problem and get the appropriate treatment.

Is Anxiety One of the Factors that Prevents Women from Having a Good Sleep?

Yes, anxiety is a major factor that prevents women from having good sleep. Anxiety causes a person to have fear and worry about the unknown. Being anxious can cause a delay in sleep as a person tends to have worrisome thoughts when lying in bed. Women are more prone to having sleep problems that are triggered by anxiety because of premenstrual symptoms. Severe premenstrual symptoms are experienced by many women in which women experience severe mental and emotional symptoms. Anxiety and depression along with insomnia before the period is a struggle that many women complain of.

Mental disorders and sleep problems affect each other bidirectionally. Premenstrual anxiety can cause sleep problems which can further increase anxiety, which further exaggerates sleep problems and the vicious cycle continues to hamper women’s health. Taking the right steps to curb sleep problems and their underlying causes is vital to a woman’s health. A healthy lifestyle combined with good sleep hygiene habits can make a huge difference in alleviating sleep problems. Consulting your primary care physician or a sleep therapist even with minor sleep problems is essential in getting timely and appropriate treatment.