Calling all women. It’s time to get your sleep in order!

Sleep is undoubtedly one of the most important aspects of mental and physical health, giving your body the time it needs to rest, heal and rejuvenate. Everyone needs good-quality sleep, but research shows that females report more sleep difficulties and are at greater risk of an insomnia diagnosis than males. While most sleep-related disorders are experienced at the same frequency and severity regardless of sex, there are some unique biological sources of insomnia that affect females, include fluctuations in female hormone levels and a greater reporting of mood disorders. 

1. Managing stress with meditation 

Do you find yourself lying in bed at the end of the day, navigating an overwhelming number of thoughts and worries while trying to sleep? You’re not alone. Stress is one of the most common causes of sleep disturbances, shown to cause particular trouble when falling asleep. 

The mind’s inclination to process the thoughts of today, to-do lists of tomorrow and fears of the future, when faced with the stillness of bedtime can make for a destructive sleep environment. To combat these stresses, we recommend implementing mindfulness meditation into your nighttime routine. 

Studies show a significant decrease in wake time and an increase in sleep time when utilising mindfulness meditation before bed. On top of this, meditation is a commonly used tool in the regulation of emotions in mood disorders, a health concern that is most widely reported by females. The goal of mindfulness meditation is to achieve a state of focused relaxation by deliberately paying attention to, and processing the unwanted thoughts and sensations that are keeping you awake. Through processing, the mind is able to acknowledge that these thoughts have been dealt with, and turn its focus to sleeping. 

Want to meditate and not sure where to start? Check out our 4 step guide to mindful meditation. It’s Women's health week so there's no better time than the present to give it a go and get on top of your sleep!  

2. Managing hormonal fluctuations

You might be aware that hormonal fluctuations can affect your mood, appetite and skin breakouts, but did you know hormonal shifts can also affect sleep? Hormone levels most often spike and drop during the menstrual cycle, pregnancy and throughout menopause. 

Hormonal fluctuations are often unavoidable as they are part of the female reproductive cycle, but rest assured, there are strategies you can put in place to lessen their impact on sleep. 

Menstrual cycle and premenstrual syndrome (PMS)

During a woman's menstrual cycle, hormones can fluctuate dramatically, at times wreaking havoc on sleeping patterns. Up to 70 percent of women say that their sleep changes in the three to six days leading up to their period. 

The reason for the difficulty in sleep during a woman's menstrual cycle can often be attributed to the rapid drop in progesterone in the days before your period arrives. This hormone drop causes a very slight rise in body temperature. While the slight rise might be imperceptible, it does have an impact. The body naturally drops in temperature at night, triggering a biologically induced tiredness. The rise in body temperature can counteract that natural response, inadvertently making sleep more difficult. 

We recommend setting the temperature of your room to 15 to 20 degrees celsius (optimum sleep temperature) during this time to promote sleep through temperature control. To find out more about creating an ideal sleep environment, check out our blog!

Pregnancy 

Pregnancy is an amazing experience, but with pregnancy often comes an onset of challenging symptoms - insomnia being one of them. With as many as 94% of women reporting sleep disturbances during their pregnancy, it's important to understand why it happens and what can be done to improve your quality of sleep.

If you’re a woman struggling with pregnancy insomnia, we recommend reading our blog “Dealing with pregnancy insomnia: Why it happens and what you can do”. We explain the role that hormonal fluctuations, pregnancy-induced mood changes and physical bodily changes play in pregnancy insomnia and the tips and tricks you can use to navigate sleep disturbances. 

Menopause 

Menopause is the final menstrual period a woman experiences (marking the 12 months after a woman's last ovulation). Menopause occurs when the production of oestrogen and progesterone produced by the ovaries starts to slow down, causing an end to menstruation. 

This drop in hormones is oftentimes followed by unwanted side effects. 75-85% of women report night sweats during menopause and this can cause major sleep disturbances. While this is natural for your body to go through, inadequate sleep can lead to a range of other health problems so it’s important to get on top of things.

To reduce the likelihood of night sweats, we recommend wearing lightweight clothes and opting for airy bedding when sleeping. Furthermore, adjusting the temperature in the room with air conditioning or a fan can lower your body temperature, reducing the prevalence of night sweats.

3. General tips for a better nights’ sleep 

Though both stress- and hormonal-induced insomnia are causes of sleep disorders especially prevalent in women, there are also more general tips that you can incorporate into your nighttime routine to get a better night's rest. 

We suggest reading our article ‘What are the 5 top do’s and don’t before sleep’ to help you establish better sleep habits and to create a better sleep environment. In this blog, we discuss the proven power of exercise, mindfulness, reading,  warm baths and comfortable bedding for a good night's sleep.

A final word of advice…

While hormones and mood often have a role to play in sleep disorders in women, they are certainly not the only cause. With the stress of a global pandemic affecting all of us, there is no doubt that sleep disturbances are more common now than ever. If you are struggling with isolation insomnia, we highly recommend reading our “Isolation Insomnia? 7 tips for getting a good night's sleep during the global pandemic” blog. 

If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.