How women can get A BETTER NIGHT’S SLEEP

A good night’s sleep is vital to our overall health. According to the United States Department of Health and Human Services (DHHS), people who get enough sleep get sick less often, are more able to maintain a healthy weight and are at lower risk for serious health problems, including heart disease and diabetes.

The Centers for Disease Control and Prevention report that one-third of American adults don’t get enough sleep on a regular basis; 35% of U.S. adults get fewer than seven hours of sleep each night.

One group in particular may be especially likely to have sleep problems: women.

A study published in the journal Current Opinion in Pulmonary Medicine found that women have more sleep-related complaints than men. The study suggested gender differences, including menstrual cycles, pregnancy and menopause, may underlie the observed differences in risk of sleep disorders.

“Women generally sleep lighter and are more easily disturbed. The body’s changes during pregnancy and hormonal changes during menopause can also affect a woman’s sleep,” said Dr. Michael Eckles, a pulmonologist and sleep medicine specialist at Fayetteville Diagnostic Clinic, a MANA Clinic.

Women cannot control the biological factors that may make them more vulnerable to sleep issues. However, here are some tips to help women get adequate rest:

• Create a better sleep environment. The National Sleep Foundation (NSF) notes that the optimal bedroom temperature is between 60 and 67 degrees Fahrenheit. Maintaining a cool sleeping environment is even more important for women than men due to the increases in core body temperature during menstruation.

• Bathe before bedtime. A warm bath or shower prior to bedtime can lead to a decrease in body temperature, which the NSF notes can spark feelings of sleepiness. This can help with sleep onset when coupled with a cool bedroom temperature.

• Avoid certain substances close to bedtime. The NSF advises against consuming caffeine, alcohol and nicotine close to bedtime. Each of these substances can compromise a woman’s ability to fall asleep or stay asleep. For example, the Cleveland Clinic notes that while alcohol before bed may help people feel sleepy, that sedative effect wears off as the alcohol begins to metabolize.

That process prevents the body from entering the stages of deep sleep, leading to more frequent sleep interruptions throughout the night.

• Establish a bedtime routine. The DHHS notes that establishing and sticking to a bedtime routine, including going to bed at the same time each night, can help women overcome their sleep issues. Stick to this routine throughout the week, even on weekends. This is extremely important during a pandemic, when working from home and other disruptions can disrupt our sleep schedules.

• Stick to a routine during the day. The COVID-19 pandemic has removed structure for many households as people are spending more time at home. If your day now lacks a schedule, create one. Normalcy can improve your mood and reduce stress, which can improve the quality of sleep you get at night.

• Limit naps. Some workers have been laid off, and some are working fewer hours, because of the coronavirus outbreak. Others are working from home. Resist the urge to nap during the day. If you must take a nap, avoid napping late in the day, and limit your nap to 15 minutes.

• Get outside. With social distancing recommendations, many people are staying at home for days on end. This doesn’t mean that you have to stay indoors, however. Spend time outdoors and enjoy natural sunlight to help your body with patterns of sleep and wakefulness.

• Exercise every day. Staying physically active can help you maintain your sleep schedule. Exercise daily to burn off extra energy, improve your mood, and stay healthy.

• Turn off screens before bedtime. Maybe you’re on social media more now than ever before, or you check the latest figures on COVID-19 every hour. News reports and social media can be especially stressful, which can make it more difficult to fall asleep or stay asleep.

Getting good quality sleep — and getting enough sleep — every night, is essential for your health.

Sleep is that golden chain that ties health and our bodies together.

- Thomas Dekke