Having Trouble Sleeping?

Women and Mental Health
Are You Having Trouble Sleeping?

According to the National Sleep Foundation, most people need eight hours of sleep each night. However, a 1998 Women and Sleep Poll conducted by the National Sleep Foundation found that most women between the ages of 30 and 60 only sleep six hours and forty-one minutes during the week. Between balancing a career and a family there is no question as to why women are not getting their eight hours of sleep every night.

Effects of Poor Sleep
Not sleeping adequately can disrupt your daily functioning and can lead to daytime sleepiness, decreased performance at work or school and increased accidents. Many people find that they have problems concentrating, lack the ability to focus, and sometimes cannot remember things when they do not get enough sleep. It is important to catch up on your sleep from the nights when you do not get the amount of sleep your body needs; mental and physical health problems can occur when people incur sleep debt from not making up for the lost hours.

Women’s Unique Experiences:

Menstrual Cycle
Many women report to the National Sleep Foundation that their sleep is often disrupted during their menstrual cycle. Disruption has been associated with bloating and changes in hormonal levels during menstruation. Women typically experience varying levels of sleep depending on the phase of their menstrual cycle they are going through.

Pregnancy
Sleep related problems frequently exist during pregnancy, and continue during the first few years after birth, especially if the mother is breastfeeding. Sleep disturbances are more prevalent as the mother nears birth. Not only is sleeping frequently uncomfortable during pregnancy, many women snore during pregnancy due to swelling that occurs in the nasal passages. In addition to being uncomfortable and snoring, up to 15 percent of women develop restless leg syndrome (RLS) during the third trimester. RLS is characterized by symptoms such as feeling like something is crawling or moving on the foot, upper leg, or calf area, resulting in frequent awakening.

How to Get Your Sleep During Pregnancy:
Drink plenty of fluids
Exercise to reduce the onset of leg cramps
Sleep on your side to promote blood flow to the fetus
Do not eat a lot of spicy foods which may result in heartburn
Purchase pregnancy pillows which will allow you to sleep more comfortably
Talk to your doctor if you are having continual problems sleeping

Menopause
Symptoms of menopause have resulted in sleeping problems for many women. Although symptoms vary among women, 36 percent of women report hot flashes during sleep while experiencing menopause. There are numerous products that women can take to control their hot flashes. If medical treatment is necessary, women should discuss options with their doctor.

Sleeping Disorders
Of the nearly 40 million Americans who experience a sleeping disorder, more are women than men. Although the amount of sleep needed varies by person, most adults require at least seven to eight hours per night. There are several classified sleeping disorders, which include: insomnia, narcolepsy, sleep apnea, restless legs syndrome and periodic limb movements in sleep.

Insomnia
Insomnia is the most commonly reported sleep disorder and is characterized by the inability to fall asleep or stay asleep during the night. People with insomnia may wake up during the night and have trouble falling back asleep or may wake up early in the morning without being able to fall back asleep. As many as 40 percent of women over the age of 40 experience insomnia.

Narcolepsy
Narcolepsy is often associated with “sleep attacks” or falling asleep during the day without warning. Symptoms of narcolepsy are frequently discovered during adolescence. Diagnosis and treatment is critical for individuals with narcolepsy due to the seriousness of the symptoms related to this disorder.

Sleep Apnea
Individuals with sleep apnea have brief interruptions in their airflow during sleep and stop breathing for very short times throughout the night. This serious disorder is characterized by snoring and excessive daytime tiredness. One in four women over the age of 65 suffer from sleep apnea. If not treated, sleep apnea increases a person’s risk of high blood pressure, heart attack, and stroke.

Restless Leg Syndrome and Periodic Limb Movements in Sleep
Restless leg syndrome (RSL) is characterized by feelings of creeping, crawling, tingling, or pain in the lower legs or calves. Restless leg syndrome produces the urge for people to move when the symptoms occur. Many people who have RSL also suffer from periodic limb movements in sleep (PLMS). People with PLMS suffer from involuntary leg movements during sleep every 10-60 seconds. These movements make sleeping very difficult.

How to Get A Good Night’s Sleep
There are many reasons why people do not sleep that can be prevented by a change in lifestyle habits.

Lifestyle Tips
Avoid caffeine, alcohol, and nicotine late in the day. All three of these substances are stimulants and can prevent you from falling asleep.
Naps are not only for children. Short naps during the day can help to improve your alertness and decrease your feeling of being tired.
Keep a sleep diary to help physicians understand your sleeping patterns.
Go to bed at the same time and get up at the same time everyday.
Exercise at least three hours before bedtime. Exercising too close to bedtime may prevent you from falling asleep.
Make sure your environment is conducive to sleeping. Most people sleep the best in a dark, cool, quiet environment.
Do not try to force yourself to go to sleep. If you are not tired get up and do something that is not stimulating until you are feeling sleepy.
Do something relaxing before going to bed such as reading.
If you work the late shift and sleep during the day, go to sleep as soon as you get home. Wear a sleeping mask if you are bothered by the light and try earplugs if there is too much noise around you.

Seeking Help
If you are having a difficult time sleeping, consult your physician. Proper sleep is necessary in order to function properly on a daily basis.

Reprinted from the Pennsylvania Dept of Health website.