WOMEN'S SLEEP PROBLEMS

Sleep Disorders in Women

Women are twice as likely as men to have difficulties falling asleep or staying asleep. Younger women have sounder sleep with fewer disturbances.

Some women, however, are prone to sleep problems throughout their reproductive years. Only recently has the medical community focused on women's sleep disorders. 

• Menstrual cycle can disturb sleep and cause daytime sleepiness. 
• Hormonal effects can be direct, by changing sleep patterns, or indirect, by affecting mood and emotional state. 
• As many as 80% of women report premenstrual symptoms.
• Decreasing menopausal estrogen levels may cause hot flashes that disturb sleep. About two thirds of menopausal women have sleep problems.
•  Lower menopausal estrogen levels are linked with increased snoring risk and sleep-disordered breathing.
• In today's society, many women cope with the roles of wife, mother, caregiver for parents, and worker. With less time for themselves, they often reduce sleep.
• The sleep deprivation and stress are linked with long-term insomnia.
•  Work and lifestyle can also contribute to primary sleep disorders.
• Women who work in rotating and night shifts are likely to experience sleep problems.
• Inactivity and lack of exercise can lead to trouble falling asleep.
• Women with erratic schedules or altered weekend sleep patterns are more likely to have trouble resetting their body clock to normal.

Sleep Disorders in Women Symptoms

There are 3 common sleep disorder symptoms. Overlap is common.  

 Difficulty falling asleep: This problem is more common in younger women. It is often linked to anxiety disorders and a   stressful lifestyle.

 Difficulties maintaining sleep: Multiple awakenings during sleep are more common in older women. This symptom may indicate periodic limb movement disorder (PLMD). Arthritis pain, medications, and the   last trimester of pregnancy may cause multiple awakenings during sleep. 

Excessive daytime sleepiness: In older postmenopausal women, PLMD and sleep-disordered breathing may cause excessive daytime sleepiness. Sleep deprivation and narcolepsy are more likely to cause severe sleepiness in younger women.

Self-Care at Home

Guidelines for better sleep hygiene

Sleep hygiene refers to habits and lifestyle that promote healthy sleep. Your health care provider will often recommend improved sleep hygiene.

• Try to wake up at the same time every day, regardless of the time you went to bed.
• Try to stay away from long daytime naps, but a brief regular daily nap may be helpful.
• Exercise daily but not in the hours before bedtime.
• Use the bed only for sleeping or sex.
• Do not read or watch television in bed.
• Do not use bedtime as worry time.
• Eat a balanced diet with regular mealtimes.
• Avoid heavy or spicy meals at bedtime.
• Avoid alcohol, caffeine, and nicotine before bedtime
• Develop a routine for getting ready for bed.
• Control the nighttime environment with comfortable temperature, noise, and light levels.
• Wear comfortable, loose-fitting clothes to bed.
• If unable to sleep within 30 minutes, get out of bed and perform a soothing activity, such as listening to soft music or reading.
•  Avoid bright light exposure during these times.
• Get adequate exposure to bright light during the day.

Medical Treatment: Why doesn't your health care provider prescribe a sleeping pill for you? 

• One reason is that sleeping pills may cause dependency and abuse. 
• Also, sleeping pills may cause side effects and complications, such as confusion, imbalance, falls, and a daytime hangover. 
• These medications are just short-term solutions.
• Your health care provider may treat medical or psychological sleep disorders or refer you to a specialist. Your health care provider may also change or discontinue medications to improve sleep. 

The treatment for sleep-disordered breathing is Continuous positive airway pressure (CPAP). A mask is worn over the nose or mouth while you sleep, and gentle steady air pressure from the mask keeps your airway open. CPAP often provides immediate relief. Patients feel more rested at night and are more alert during the day.

Prevention: Good sleeps will improve insomnia and frequent sleep awakenings. Managing stress and maintaining a healthy weight help women sleep better and prevent more serious sleep problems.