WOMANLY TIMES
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OUR NEWSLETTER: WOMANLY TIMES |
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Our Newsletter
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Women & sleep: questions about insomnia you were too tired to ask Lack of restful sleep (insomnia) is a common concern for many women. If you are having trouble with your sleep, an important first step is to ensure that there are no serious underlying problems. Sleep apnea, narcolepsy (excessive daytime sleepiness) and restless legs syndrome are serious medical conditions that require different treatments than insomnia. However, insomnia is the most common sleep problem for women, and in every age group beginning at adolescence, we are twice as likely as men to experience it. Why is getting enough sleep so important? Sleep provides our brains and bodies opportunity to process and recover from all the events of the day, helping us to think more clearly and perform better in all aspects of life. Getting enough rest is just as important to our general health as eating nutritious food and being physically active. An ongoing lack of sleep can impact on our moods, energy levels and overall health. Sleep deprivation can also wear down our immune systems, making us more susceptible to illness. How much sleep do we really need? Babies sleep anywhere from 16-20 hours a day, while most teens need at least 9 hours of sleep each night. While our individual needs for sleep can vary, adults generally function best when they’ve had 7-8 hours of sleep. Sleep needs change throughout our lives. As we age, our bodies change and we not only sleep fewer hours, but we get less deep, restful sleep and are likely to wake up more often in the night. If we’ve become less socially and physically active as we age, we are also likely to feel more tired. How is sleep different for men and women? Many people have sleeping problems but women may experience sleep problems that men don't, like pregnancy-related sleepiness and sleeplessness, having to wake for breast-feeding, and experiencing hot flashes in midlife. The level of two hormones - estrogen and progesterone - vary throughout the monthly female reproductive cycle and our unique experiences of menstruation, pregnancy and menopause can impact on women’s sleep. Studies show that women are also more prone to certain diseases often associated with sleep disturbances. For example, more women than men suffer from night-time pain – including pain due to arthritis and headaches – which may make it more difficult to get a good night's sleep. Also, depression and anxiety disorders – common contributors to insomnia - are twice as common in women than in men. The complexity of women’s lives today can also contribute to sleep problems. Our multiple roles as workers, partners, mothers and caregivers to others may create additional stress and anxiety that can keep us awake at night. What is insomnia? People with insomnia have a hard time getting to sleep or staying asleep on a regular basis. Repeated lack of sufficient sleep eventually leads to daytime fatigue, irritability, loss of productivity and a decreased quality of life. Temporary insomnia can last for a night or two or up to 3-4 weeks. Sleeplessness may be caused by: · illness · schedule changes · a stressful event · disturbances in sleeping environment (noise, strange bed, light, etc.) · emotional stress (work-related, personal relationships, death of loved one, etc.) Other people may experience sleep problems for several months or even years. If you’re not sleeping well and you’re experiencing one or a combination of the following symptoms, you may be experiencing chronic insomnia: · depression · anxiety or stress · underlying medical condition · use of stimulants · chronic stress · chronic pain · medication · poor sleep habits · sleep disorders like narcolepsy or restless legs syndrome If these concern you, talk to your health care provider who can help diagnose a possible underlying medical condition you may be unaware of and if necessary, refer you to other professionals who can help you. What are the symptoms of insomnia? Insomnia symptoms are different for each of us. Some of us may only experience difficulty falling asleep, while others might experience a combination of symptoms such as: · difficulty falling asleep (lying in bed up to an hour or more wide awake) · repeatedly waking up during the night · waking up too early · not feeling rested upon waking · feeling tired, irritable and unable to concentrate during the day When to seek help for sleeplessness? If lack of sleep is concerning you, talk to your healthcare provider. Be sure to talk about your lifestyle and any events in your life that impact on your ability to sleep: shift work, the demands of mothering, any new medications you may have started taking, experiences of loss or grief, etc. You may find it helpful to keep a sleep diary for a few weeks so you can describe your situation to your health care provider. You may be prescribed medication for a short period of time to help you sleep. Most doctors discourage long-term use of sleeping pills because we can become dependent on them and long-term usage could lead to other side effects. Over-the- counter (OTC) sleeping aids are available but should not be taken for long periods of time either. They may help for the occasional sleepless night, but if we take them regularly, our bodies get used to them and the recommended dosage loses effectiveness. If you are taking OTC products for more than one week, you should make an appointment to talk to a health care provider about your sleep problems.Not sleeping well can impact our emotional and mental states as well as our physical well-being, especially if the situation continues for some time. Fretting about not sleeping doesn’t help us. Take comfort in the fact that insomnia is usually treatable and you may be able to get a good night’s sleep without having to take medication. How can I improve my sleep? There are some natural ways to improve your sleep including: learning relaxation techniques like deep breathing or meditation; learning more about safely using natural remedies (talk to a health care provider, pharmacist, or naturopath); trying aromatherapy with scents such as lavender; drinking calming decaffeinated teas or warm milk; or even having a small snack. A warm bath, warm sheets, or soothing music can also lull you to sleep. Here are a few tips that can help us get to sleep: · Avoid caffeine, nicotine and alcohol late in the day or evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt sleep later in the night. · Exercise regularly, but stop at least three hours before bedtime. Activity after that time may actually keep you awake. · Don't use your bed for anything other than sleep or sex. Your bed should be associated with sleep. · If you have trouble sleeping when you go to bed, don’t nap during the day, since it affects your ability to sleep at night. · Consider your sleep environment. Make it as pleasant, comfortable, dark and quiet as you can. Try not to have a TV or computer in your bedroom. · Establish a regular, relaxing bedtime routine that allows you to unwind and send a signal to your brain that it’s time to sleep. Avoiding exposure to bright light before bedtime and taking a hot bath may help. · If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning. Get up and involve yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy. Remember: Try to clear your mind; don’t use this time to solve your daily problems. Womanly Times Article Archive If you missed them the first time around, you can now read these articles from back issues of Womanly Times.
"Depo-Provera Approved: Lesson for the Future" "More Than Condoms" "Looking for Wellness on the Web" The following Back issues of Womanly Times are also now available for download in pdf format: November 2005- "Eat to Beat PMS"
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