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Free book Awake by Harald Voetmann. Awake PDF.
How well a woman sleeps has a great effect on the quality of her life. Everyone needs to make sure that they get enough sleep.
I. how is a woman's sleep unique?
This is especially true for women today. It is not easy to balance the demands of home, work, family and friends. It is even harder when a woman doesn't get the sleep that her body needs. As your sleep improves, you will find that you can think, work, and interact with others better. You will also feel healthier and be able to enjoy life more than ever before.
Recent studies have paid a lot more attention to women and how they sleep. Studies have looked closely at women's sleep patterns, needs, and special problems. Just as women's bodies are unique, so is their need for sleep. Research shows that women are twice as likely as men to have trouble falling or staying asleep. Studies also show that how women sleep changes over time.
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In general, women get their best sleep when they are young adults. As women age, changes in their bodies and hormones affect the quality of their sleep. Older women get less deep sleep. They are also more likely to wake up at night. Physical factors can also disturb their sleep. This includes arthritis, breathing problems, and hot flashes. A woman's feelings also have a strong effect on how she sleeps.
Stress, depression, fear, and other strong emotions can greatly reduce the quality of her sleep.
Can menopause cause depression?
There are many challenges that women must face in order to get the quality of sleep that they want and need. With the proper guidance and attention, these challenges can be overcome. Women can have the kind of sleep that dreams are made of! The menstrual cycle can cause a woman great discomfort. This can change the way that she sleeps. It is common to wake up many more times during the premenstrual period.
You may also find that you dream more often and more clearly. Other women report that they can feel worn out and sleepy during the day. This may cause them to sleep more throughout this time. A woman feels many changes in her body during the premenstrual period. These can include the following:. These symptoms can have a strong effect upon a woman's sleep. Normally, these sleep problems go away a few days after the start of menstruation. Some women may feel more tense and grouchy. As a result, they may face ongoing sleep problems such as insomnia.
You should pay careful attention to your sleep needs during this time. Go to bed and wake up at the same times every day.
Eat a healthy diet and try to avoid things that cause you stress. If sleep problems disturb your daily life, you should seek help from your doctor. A woman's body undergoes a great deal of stress during pregnancy. This can greatly reduce the quality of her sleep.
Most women feel the need to sleep more at night. They also are more tired during the day. These are very common sleep changes. Most likely, they are the result of an increase in the levels of the hormone progesterone. Women tend to have a poor quality of sleep in the late stages of pregnancy.
Their sleep can be the worst during the last trimester. Studies have shown the two following changes in these sleep patterns:. Women may find that it is hard to sleep in some positions. The amount of time that they are actually asleep at night decreases. It goes down by the second trimester and is worse in the third trimester.
There are other problems that cause poor sleep in the late stages of pregnancy. Through the entire pregnancy, women need to make sure that they get enough sleep. They should go to bed and wake up at the same times every day. As much as possible, they should also avoid things that cause stress.
If you’ve been diagnosed with depression in the past
Sleeping pills and alcohol should not be used during pregnancy. Other options need to be considered to improve sleep. Muscle relaxation techniques may be a big help in leading to better sleep. They can also help lower the level of soreness during the pregnancy.
It is important for a woman to maintain a balanced diet while she is pregnant.
How menopause may contribute to depression
She can help prevent heartburn by avoiding heavy meals and spicy foods within two or three hours of bedtime. Once the child is born, a woman faces new challenges. The baby's feeding and sleeping schedule places more demands upon the mother.
It can be even harder for her to find the time to sleep.
It is very important for the new mom to get plenty of rest. When a new mom's sleep is severely disrupted, it can lead to serious problems.
In extreme cases, this lack of rest can be a cause of both postpartum depression and child abuse. The following natural changes in sleep go along with the process of aging in women:. Many women face increasing problems with sleep in the years before and after menopause. A gradual change in their sex hormone levels has a direct impact on their sleep.
Is insomnia more common in women?
It also has an indirect impact by affecting other hormones that have a key role in how you sleep. Hot flashes are related to decreased levels of estrogen.
Hot flashes and night sweats can wake women up many times at night. Along with sweating and feeling hot, there is an increase in heart rate. Feelings of worry are also involved. Hot flashes usually last only a few minutes. In severe cases, they can wake women up as often as every hour. This can keep them from getting enough sleep and cause them to feel tired during the day. It can also make them grouchy and depressed. The following tips may help ease problems with sleep that are caused by hot flashes:.
The way that women sleep continues to change in the years after menopause.