We all know sleep is the best medicine, and we know the negative correlation between lack of sleep and mental health, and less sleep causes stress even more. But the fact is that insomnia is one of the most common sleep problems, and women are more likely to have insomnia than men.
Insomnia, which is defined as having a hard time going to sleep, waking up too early, or feeling unrested after nights of sleep, is more commonly experienced by women. Most adult women need seven or more hours of sleep to feel rested, according to the Journal of Clinical Sleep Medicine.
Now you may wonder, why more women have insomnia than men?
This article will touch on what causes insomnia in females as well as recommend some potential insomnia treatments for women.
According to Office on Women’s Health, one in four women has insomnia symptoms, compared to one in seven adults in a larger base. Besides that, women are twice as likely to have insomnia as men, as indicated by Michigan Health.
Based on Sleep Foundation, up to 67% of women reported a sleeping problem4 at least a few nights during the past month, and 46% had problems almost every night.
Mayo Clinic summarizes some common symptoms of insomnia:
In addition, women, especially older women, are more likely to have multiple symptoms of insomnia, as opposed to men who often only have one, based on the National Library of Medicine.
Even though no single element explains why insomnia affects differently between men and women, various causes are combined to create more sleep challenges for women.
Mood disorders, such as anxiety and depression, are more likely to happen among women, which causes them to be more vulnerable to sleep problems.
That’s because many of the chemicals that are supposed to regulate your sleep in the brain can be affected by mood disorders.
Even though time has changed a lot, women are still more often the primary caregivers for children. Later in the life stage, women still may end up taking care of their parents or their partner’s parents.
However, at the same time, women may also work outside of the home while caregiving.
All these responsibilities may reduce their sleep time.
Caffeine can disrupt your sleep, especially if taken within several hours before going to sleep. Alcohol, on the other hand, may make you fall asleep fast, but it can cause you to wake up too early and not be able to fall back asleep.
Poor sleep habits.
Irregular sleep schedule, long naps during the day, an uncomfortable sleep environment, and too much screen time just before bed can interfere with your healthy sleep hours.
Eating dinner too late.
Eating too late may cause you to feel physically uncomfortable while lying down. It can also lead to an upset stomach and restless sleep.
There is no specific way to diagnose insomnia, but you could follow these steps to diagnose insomnia:
Go2sleep could be a choice if you are in need. It can track sleep data all night, and provide comprehensive sleep reports with accurate data. Besides that, it is small and light. More importantly, it can offer you the best value. Sleep Foundation named it the best value sleep tracker of 2022.
Knowing some potential causes and how to diagnose your sleep problems is a good start to overcoming insomnia.
Healthy Sleep Hygiene
Cognitive Behavioral Therapy for Insomnia (CBTI)
If you have tried the suggested solutions above but your insomnia still has no progress, your health providers may prescribe cognitive behavioral therapy for sleep before giving you medication.
This therapy normally requires an initial evaluation, followed by weekly sessions to identify unhealthy/unhelpful thoughts that affect your sleep habits and schedule. The therapist will work with you to get rid of the negative thoughts and replace them with positive ones.
The treatment improved sleep quality for people that had trouble falling asleep, staying asleep, and waking up early. At their follow-up appointments, the individuals continued to report continued success.
One 2020 study confirmed again that the use of the CBTI program improved sleep and reduced the use of sleep medications.
For more information about CBTI, check out Mayo Clinic.
Sleep and wellness are always correlated in our lives, no matter if you are female or male. However, females have a higher possibility to experience insomnia than males.
This article has summarized the situation, causes, how to diagnose insomnia in women, and the cure for insomnia in women.
Despite that, proper self-diagnosis may help you understand your sleep habit and your sleep health better; and it is very convenient to get a cheap but effective sleep tracker by yourself. Then follow up with some insomnia treatment so that you can eventually overcome insomnia.
Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society
Insomnia is one of the most commonly reported sleep problems.
3 Reasons Women Are More Likely to Have Insomnia
What Are the Causes of Sleep Problems in Women?
Insomnia symptoms in older adults: associated factors and gender differences
COVID-19 is wrecking our sleep with coronasomnia – tips to fight back
Coronasomnia: Why You May Not Be Sleeping and What to Do About It
10 common mistakes in fighting ‘coronasomnia’ — the inability to fall and stay asleep
Insomnia in Women: Causes, Signs, and Scientifically Proven Treatment
Females and insomnia: How hormones impact sleep at every stage of life
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