SLEEP AND SLEEP DISORDERS IN WOMEN
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SLEEP AND SLEEP DISORDERS IN WOMEN
Gender differences in sleep start at a young age. Girls report longer sleep duration than boys and show a decrease in deep sleep earlier than boys. Changes in female hormones also can affect sleep. These effects can vary during the different stages of the menstrual cycle. Pregnancy and menopause also can affect sleep. Women are more likely than men to have insomnia. Women who have obstructive sleep apnea are often unaware of it.
Key Points:
- Women should sleep 7 or more hours per night on a regular basis to promote optimal health.
- Menstruation, pregnancy and menopause can have a negative effect on how women sleep.
- Changes in the levels of the female hormones estrogen and progesterone can affect sleep.
- Women are more likely than men to suffer from insomnia and restless legs syndrome.
- Sleep apnea is often undetected in women.
Am I At Risk:
The quality of your sleep tends to be worse during pregnancy. Disturbed sleep is more common during and after menopause. Insomnia often occurs along with stress, anxiety or depression. Weight gain is a risk factor for obstructive sleep apnea. Medical problems such as arthritis or chronic pain can also disrupt your sleep.
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General Overview:
Women often report lower sleep quality than men. Sleep difficulties can arise during the menstrual cycle, menopause, and pregnancy due to hormonal changes, hot flashes, night sweats, and other discomforts. Postpartum sleep is also disrupted by hormone drops and infant care, potentially leading to postpartum depression.
Sleep Disorders
- Insomnia: More common in women, involving difficulty falling or staying asleep, often linked with depression and anxiety.
- Obstructive Sleep Apnea: Repeated airway obstruction during sleep, often undetected in women, causing fatigue and depression.
- Restless Legs Syndrome: Urge to move legs when resting, more common in women, disrupting sleep.
Tips:
- Create a quiet, comfortable bedroom.
- Address worries daily.
- Eat a diet rich in iron.
- Exercise regularly.
- Avoid caffeine in the afternoon and evening.
- Turn off electronics an hour before bed.
- Follow a relaxing bedtime routine.
- Ensure at least 7 hours of sleep nightly.
Next Steps:
- Prioritize 7+ hours of sleep each night.
- Consult your doctor for persistent sleep problems.
- Mention feelings of fatigue or depression to your doctor.
- A sleep study may be recommended if you have symptoms of sleep disorders like sleep apnea.
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Accreditation
Since 1977, the American Academy of Sleep Medicine (AASM) Standards for Accreditation have been the gold standard by which the medical community and the public evaluate sleep medicine facilities. Achieving AASM accreditation demonstrates a sleep medicine provider’s commitment to high quality, patient-centered care through adherence to these standards.