In addition to experiencing less sleep than males, females also endure greater health consequences as a result.
Despite the fact that approximately 33% of adults do not obtain sufficient sleep, it appears that women are particularly affected by this issue.
According to a recent study published in Diabetes Care, consistently not getting enough sleep, even if it is around six hours instead of the recommended seven to nine, can lead to increased insulin resistance in otherwise healthy women. This heightened insulin resistance raises their susceptibility to developing diabetes. This study further supports previous research indicating that women are more prone than men to not getting the recommended amount of sleep, consequently increasing their risk for various health conditions such as heart disease and depression.
Marie-Pierre St-Onge, the director of the Center of Excellence for Sleep & Circadian Research in the Columbia Irving Medical Center, highlights that regardless of age and other factors, women generally tend to report lower sleep quality. She further explains that hormonal changes, such as those experienced during menopause, can further disrupt women’s sleep. However, this is just one aspect of a complex puzzle. Despite men also facing significant sleep issues, experts are still uncertain about all the reasons behind women’s more restless relationship with sleep. One undeniable fact is that sleep quality decreases with age for both genders.
Grasping the complexities of women’s sleep issues
Understanding the underlying causes of your persistent lack of sleep or emerging sleep problem can be quite challenging. However, experts emphasize the importance of gaining some insight into what factors contribute to sleep loss in order to effectively address the issue before it deteriorates and negatively impacts your overall well-being.
According to Marjorie Soltis, M.D., a neurologist and sleep medicine specialist at Duke Health in Durham, North Carolina, the consequences of inadequate sleep extend beyond mere fatigue. “Whenever we experience poor sleep, it significantly worsens every aspect of our life and health,” she explains. Soltis highlights that sleep deprivation intensifies pain, anxiety, and depression, among other conditions.
Furthermore, sleep deprivation can also accelerate the progression of various medical conditions. The Centers for Disease Control and Prevention (CDC) emphasizes that insufficient sleep contributes to or exacerbates mental health disorders, brain-related issues, and chronic diseases.
Research indicates that women are more prone to experiencing insomnia. The CDC reports that approximately 17 percent of women struggle to fall asleep on most nights, if not every night, within the past 30 days. In comparison, this figure stands at nearly 12 percent for men.
There are numerous factors that contribute to women being more sleep-deprived than men, according to Soltis. One significant factor is the influence of hormones involved in female reproductive functions, such as childbirth and child-rearing responsibilities, which directly impact the level of sleep deprivation experienced by women. This sleep loss often continues into later stages of life, as women tend to take on a disproportionate share of family caregiving.
Additionally, women have a slightly higher likelihood of being diagnosed with depression or anxiety, which can further contribute to insomnia and inadequate sleep. During perimenopause and menopause, women commonly experience sleep problems due to irregular hormone levels and symptoms like hot flashes and night sweats, which can make it particularly challenging to achieve restful sleep.
The relationship between sleep and mental health is intricate, with each affecting the other in complex ways, making diagnosis more complicated. Consequently, sleep-related issues can easily be overlooked during a brief visit to a primary care doctor. Moreover, when women seek medical attention for various conditions, their symptoms may be mistakenly attributed to anxiety or depression, disregarding the possibility of an underlying sleep problem. In cases where anxiety or depression is genuinely present, an underlying sleep problem that contributes to these conditions may also go unnoticed.
Uncovering the underlying reason behind sleepless nights
Taking sleep concerns seriously is the initial step towards achieving a more restful night. Despite the prevalence of insufficient sleep, both women and men tend to overlook it as a health matter, according to experts.
Sleep apnea, a prevalent and potentially hazardous sleep disorder characterized by frequent interruptions in breathing during the night, can lead to severe cardiovascular complications, including elevated heart rate and blood pressure. While it is commonly associated with overweight men, sleep experts stress that this disorder also impacts women and individuals of all body types. Seeking assistance from a healthcare professional is crucial for individuals experiencing persistent sleep problems.
According to Dr. Safia Khan, a sleep medicine specialist and program director of the Sleep Medicine Fellowship Program at UT Southwestern in Dallas, it is beneficial to start with a primary care physician (PCP). However, she emphasizes the importance of not immediately resorting to medications. Instead, if the PCP suggests medication as the solution, patients should request a referral to a sleep specialist.
Dr. Khan believes that PCPs are fully capable of assessing sleep problems in patients. The main challenge lies in the limited time available during appointments, especially when patients have multiple conditions to discuss. In order to thoroughly evaluate the underlying causes of sleep issues, Dr. Khan recommends scheduling a dedicated appointment with the PCP specifically for discussing sleep problems. This way, there will be sufficient time to explore alternative solutions beyond simply prescribing sleep aids.
Strategies for Improving Women’s Sleep Patterns
Sleep problems can be addressed through a variety of treatments that cater to specific issues or disorders. In the case of menopause or hormonal changes, some women opt for hormone replacement therapy (HRT) to alleviate symptoms. Research has shown that HRT can improve sleep and vasomotor symptoms like night sweats. However, it is important to note that certain studies have associated HRT with an increased risk of heart disease, stroke, certain cancers, and blood clots.
Ultimately, the decision to pursue HRT should be made on an individual basis in consultation with a doctor. During this discussion, it is crucial to evaluate the potential risks and benefits of HRT, which may vary depending on factors such as age, duration of treatment, and other medical conditions.
If hot flashes are disrupting your sleep, there are strategies that can help, such as avoiding alcohol, caffeine, and spicy foods. Additionally, the FDA has approved a new medication called Veozah to treat hot flashes, so it may be worth discussing with your doctor whether this new option could be beneficial.
For more complex issues rooted in cultural or societal factors, such as the disproportionate caregiving responsibilities often shouldered by women, seeking support from others is essential. This can involve assistance from family, friends, medical professionals, or support groups. Sharing caregiving responsibilities is crucial for the well-being and sleep of both caregivers and those they are caring for.
Soltis emphasizes that each situation is unique and requires an individualized approach. In more challenging scenarios, such as caring for a spouse with dementia or serious health concerns, part of the solution may involve arranging for outside caregivers to come into the home and take overnight shifts. This allows the partner to obtain much-needed rest.
Selecting a sleep specialist: A guide to making the right choice
In the realm of sleep medicine, physicians with diverse backgrounds can specialize in this field, according to Soltis. A sleep medicine provider may have a background as a neurologist, pulmonologist, anesthesiologist, family doctor, or in behavioral health, psychology, or psychiatry.
For individuals with chronic obstructive pulmonary disorder (COPD) or other breathing issues that impact sleep, a pulmonologist would be a suitable choice. If someone experiences abnormal behaviors during sleep such as kicking, punching, or acting out dreams, or suspects restless leg syndrome or narcolepsy, a neurologist would be a good option. In cases where there is a long history of difficult-to-control anxiety or depression, a sleep psychiatrist would be the appropriate professional to consult.
Sara Nowakowski, an associate professor at Baylor College of Medicine in Houston, who has conducted extensive research on the impact of sleep problems on women’s health, emphasizes the existence of sleep professionals like herself, which many people are unaware of. As a licensed clinical psychologist board-certified in behavioral sleep medicine, she assists individuals in making behavioral changes, such as suggesting that patients get out of bed when they are unable to sleep and establishing a sleep schedule. Additionally, she utilizes cognitive behavioral therapy for insomnia.
Nowakowski highlights that a significant number of postmenopausal women, approximately half or more, experience sleep issues. However, she emphasizes that this does not mean it is an inevitable situation.
Seeking help can effectively address sleep troubles.
If you are uncertain about where to begin, aside from seeking a recommendation from your primary care doctor, Soltis suggests that many doctors have online profiles that outline their areas of expertise and the common conditions they treat.
Enhancing your sleep habits
Even the most diligent investigation to uncover the underlying cause of your sleep troubles with assistance from a professional cannot overcome poor sleep habits. It is still essential to prioritize getting adequate rest.
This includes allocating time for sleep, but not excessive amounts. It is advised not to sleep less than six hours or more than ten hours. If you find it difficult to fall asleep, it is important to avoid stressing or worrying about it, as this could exacerbate the problem. Instead, get out of bed and engage in a calming activity such as reading, and return to bed when you feel drowsy.
Furthermore, it is crucial to create a sleep-friendly environment in your bedroom by keeping it cool and dark. Dim the lights before bedtime and resist the temptation to use your smartphone excessively.
According to Khan, phones can be a significant distraction. If your sleep is being disrupted by your phone and you find yourself scrolling through your social media feed instead of dozing off, consider using a traditional alarm clock instead. Khan often asks her patients about their screen time.
She suggests starting a “cellphone diet” by reducing screen time during the day and engaging in more physical activity. Both reducing cellphone usage and being more active during the day can contribute to a more peaceful night’s sleep.
Ultimately, the consequences of disrupted sleep during the night can impact various aspects of your life, not just the following day. Soltis emphasizes the wide-ranging effects of disturbed sleep on different body systems, highlighting its significance for overall health.
