Sleep is one of the fundamental biological needs of human beings, and the quantity and quality of rest influences physical, mental, and emotional health. For years, there has been debate about whether there are differences between men and women in terms of sleep needs. In women, the menstrual cycle can alter sleep patterns due to estrogen and progesterone levels, causing some women to sleep more or experience interruptions in their sleep.
Therefore, it's known that they do need more sleep, around 20 minutes to be exact. Below, we'll explore why women need more quality sleep and how to get it.
Hormonal Changes in Women
Hormonal changes during the menstrual cycle, pregnancy, and menopause are essential for female reproductive function, also affecting aspects of physical and emotional well-being. Hormonal regulation at each stage of a woman's life profoundly influences her health and the symptoms she experiences during these stages.
Menstrual Cycle
The menstrual cycle affects women's sleep due to hormonal fluctuations, especially estrogen and progesterone levels. They may experience sleep difficulties, such as insomnia, nighttime awakenings due to cramping, or increased fatigue, particularly during menstruation. Sleep tends to be more restful during the follicular phase, when estrogen levels are at their highest.
Pregnancy
During pregnancy, hormonal and physical changes significantly affect a woman's sleep. In the first trimester, fatigue and increased progesterone can cause excessive sleepiness. Entering the second trimester, women may experience more restful sleep, although changes in posture and an enlarged abdomen may cause discomfort. Finally, by the third trimester, sleep difficulties increase due to pressure on the bladder, body aches, and anxiety about childbirth.
Menopause
During menopause, hormonal changes, especially the decline in estrogen, affect a woman's sleep. Hot flashes, night sweats, and emotional changes disrupt sleep. The decline in estrogen contributes to insomnia and difficulty maintaining deep sleep. Additionally, the risk of sleep disorders such as sleep apnea and restless legs syndrome increases.
Mental Health
Women's mental health and sleep are deeply interconnected. Emotional and psychological disorders, such as anxiety, depression, and stress, can negatively affect sleep quality. Women, due to hormonal and social factors, are more prone to these disorders, which in turn can cause difficulty falling or staying asleep, increasing the risk of insomnia and nighttime awakenings.
On the other hand, lack of sleep or poor quality sleep can exacerbate mental health problems. Sleep deprivation disrupts the balance of neurotransmitters and hormones in the brain, worsening mood, increasing irritability, and contributing to disorders such as depression and anxiety.
This two-way cycle, in which mental health issues affect sleep and vice versa, highlights the importance of addressing both aspects holistically to improve a woman's overall well-being.
Sleep Disorders
Women are more prone to these disorders than men, which contributes to their greater need for sleep. They are 41% more likely to experience insomnia. In addition to insomnia, women are twice as likely to develop restless legs syndrome, a condition that disrupts sleep. Also, between 47% and 67% of postmenopausal women suffer from obstructive sleep apnea.
Tips to improve sleep quality
- Maintain a regular schedule : Going to bed and getting up at the same time every day helps regulate your circadian rhythm and improves sleep quality.
- Create a relaxing environment : Make sure your bedroom is comfortable, dark, and quiet. Consider using earplugs or a white noise machine.
- Avoid screens before bed : Blue light from phones and computers interferes with melatonin production. Turn off devices at least 30 minutes before bedtime.
- Limit caffeine : Avoid caffeinated beverages in the afternoon, as they can make it difficult to sleep.
- Practice relaxation techniques : Yoga, meditation, or reading can help reduce stress and prepare your body for rest.
Savanna
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