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After a long, hard day, lying down in your bed for a good night's sleep is one of the best feelings there is. However, according to the Centers for Disease Control and Prevention (CDC), roughly 39% of Americans between the ages of 45 and 64 don’t get enough sleep.
While consistent, quality rest is vital to our physical and mental health, most people, especially women, aren’t getting the sleep they need. Keep reading to learn more about women’s sleep needs, the negative effects of not getting enough and the answer to whether women need more shuteye than men.
Sleep 101: How Much Do You Really Need?
It’s generally recommended that you get seven to nine hours of sleep every night. However, how much sleep you need is unique to you. While seven to nine hours is a good ballpark, it’s more important to focus on your individual needs and pay attention to what your body is telling you.
A common question for generations has been whether women need more sleep than men. According to recent studies, women need around 20 extra minutes of sleep every night. While this might seem insignificant, those extra 20 minutes of ZZZs can greatly impact your sleep quality and overall health.
Why Women Need More Sleep
Research tells us that many different factors are at play when it comes to women needing more sleep. However, the top three reasons women need more sleep than men are hormonal changes, sleep disturbances and sleeping disorders. Let’s take a closer look at each.
Hormonal Changes
One of the largest reasons women need more sleep than men is hormonal changes throughout their lives. These changes occur throughout a woman’s menstrual cycle, during pregnancy and menopause. During these times, a woman’s estrogen and progesterone levels fluctuate, leading to poor sleep quality and difficulties falling asleep. Since women experience consistent hormonal changes throughout their lives, they tend to have more difficulty hitting the hay than men.
Sleep Disruptions
Women are more prone to sleep disruptions than men. If you have a baby and are breastfeeding, your sleep schedule adjusts to your baby’s feeding needs. It’s common in this stage of life for women to have short periods of sleep throughout their day rather than a full night’s sleep.
If you have younger kids, it’s typical for them to seek Mom for comfort when they’re sick or scared. While comforting your little ones is a beautiful part of parenthood, it can bring long nights with little sleep. Over time, these consistent disruptions in your sleep can lead to more fatigue, lethargy and mental health challenges.
Why Sleeping Disorders are More Prevalent in Women
Sleeping disorders like insomnia and restless leg syndrome are more common in women than men. This is largely due to the increased hormonal changes throughout their life.
Insomnia is when you have difficulty falling or staying asleep. A leading cause of insomnia in women is linked to anxiety and other mental health challenges. Since our mood plays a big role in sleep quality, it’s common for women to have a harder time getting to bed. Restless leg syndrome is another byproduct of stress or anxiety in women when trying to fall asleep.
Negative Health Effects of Inadequate Sleep
With up to 70 million Americans being sleep-deprived, it’s important to be aware of the negative health effects that poor sleep has on your body. The side effects of not getting enough sleep every night include:
- Changes in your physical appearance, like drooping eyelids
- Forgetfulness
- Higher levels of stress
- Increased risk of heart disease
- Lack of energy
- Mood changes
- Reduced balance and coordination
- Weakened immune system
- Weight gain
If you’re struggling with sleep and are experiencing any of these symptoms, it might be time to visit your primary care provider for next steps.
How to Improve Your ZZZs
We know that falling or staying asleep can be difficult. That’s why we’ve put together a list of ways to create a healthier sleep environment to nurture your whole health. We recommend:
- Avoiding alcohol or caffeine before bed
- Creating a bedtime routine
- Cutting out screen time before bed
- Establishing healthy routines with your little ones
- Going to bed and waking up at the same time every day
- Including physical activity in your day
- Managing your stress
- Setting curfews for your teens
What you eat also plays a mighty role in your sleep quality. Consider changing your diet and eating foods that promote sleep.
Helping You Get Quality Sleep
If you’ve been having trouble sleeping, you aren’t alone. Our expert physicians will work with you to create personalized sleep disorder treatment plans to help you get the restful sleep you deserve.
Visit us here to learn more about our sleep care services or request an appointment. It’s time for you to reclaim your sleep.
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