Wake-up Call: Why Women are More Likely to Suffer from Insomnia
We’ve all laid in bed tossing and turning, not being able to sleep. But what if this is happening to you regularly or every night? You may be experiencing insomnia. Unfortunately, if you’re a woman, the chance of you experiencing insomnia is significantly higher than in men.
What is insomnia?
Insomnia is one of the most common sleep problems, with around 1 in 3 adults globally experiencing insomnia symptoms. The disorder occurs when a person has trouble falling asleep, staying asleep, or feeling unrested after sleep. When a person is experiencing a lack of sleep, this can affect them during the daytime. You may feel lethargic, anxious, depressed, irritated, or have difficulty concentrating.
Some people have temporary insomnia whereas others are diagnosed with chronic insomnia disorder; a condition whereby a person experiences symptoms of insomnia at least three nights per week for at least three months.
Why women are more likely to suffer from insomnia
Some studies estimate that women are 40% more likely than men to experience insomnia symptoms. This is due to multiple reasons, both biological and social. Hormonal changes from the menstrual cycle, pregnancy, perimenopause, and menopause can lead to a woman experiencing insomnia. If you experience health problems such as anxiety, depression, and fibromyalgia these can cause insomnia symptoms and are more common for women. Social pressures that cause women to bear the bulk of responsibility in relation to caregiving and running a household can also cause insomnia.
It is common for women to have trouble with sleep in the last two weeks of their cycle between ovulation and menstruation. Premenstrual Dysphoric Disorder (PMDD) can cause the body to be less responsive to the sleep hormone melatonin which can heavily affect sleep. If you experience uncomfortable cramping and heavy bleeding during your period, this can also wake you up or stop you from sleeping.
During pregnancy, hormone levels change significantly. Insomnia symptoms usually peak during the third trimester. Women may wake up because of leg cramps, feeling uncomfortable, or needing to go to the bathroom.
Perimenopause and menopause is a time when around 40-60% of women experience bad sleep. Perimenopause is the 4-8 years leading up to menopause. Sleep is affected because of the huge fluctuation in hormone levels that occur in women’s bodies during this time.
Anxiety, depression, and fibromyalgia are conditions seen more frequently in women. Research is unsure if depression and anxiety lead to insomnia or if insomnia leads to depression and anxiety. Either way, these health conditions are intertwined with insomnia and a lack of sleep can worsen symptoms.
Many women face pressures and responsibilities at home, often facing most of the responsibilities related to housework and caregiving. Staying up late to do chores, getting up at night to care for children, or trying to balance full-time work while studying for courses like online BSW programs can disrupt circadian rhythms and make it harder to sleep.
What can I do to sleep better?
There are several actions that you can take at home to sleep better if you are struggling to get to sleep or stay asleep.
For starters, you should try going to sleep at the same time every night and have a relaxing winddown routine to get your body into a regular sleep cycle. Before bedtime, try to stay off your phone or laptop and steer clear of watching TV to avoid bright artificial light. Keep your bed as a place for sleeping only and ensure your bedroom is cool and dark. Avoid caffeine, nicotine, and alcohol in the afternoons as these will make it harder for you to fall asleep. Try to eat a healthy diet, do physical exercise, and get some sunlight during the day to improve your sleep.
If you are still having insomnia problems, you should see your doctor. Your doctor may prescribe medications to help you sleep, recommend cognitive behavioral therapy, or give you other recommendations on actions to take at home. If your insomnia is a side effect or symptom from another condition such as fibromyalgia, your doctor will try and treat that condition first.
The Path to Better Sleep
Insomnia can affect us greatly in our day-to-day lives. Not being able to sleep, feeling unrested, and waking up in the night can be an extremely unpleasant experience. It is important to see a healthcare professional if you experience insomnia.
