Quantity of Slumber Hours Women Typically Require
Let's Shed Some Light on Why Women Need More Zzz's Than Men
Curious about the gap in sleep? Well, here's the lowdown on why sisters might be clocking in more zzz's than their brothers.
Why Can't Women Catch Less Shut-Eye Than Men?
Sure, the number of hours recommended for sleep remains the same: seven hours or more per night for adults, regardless of gender. But for the ladies out there, there are some factors that can influence their sleep needs.
Age Factors
Just like all adults, it's advisable for older adults to get between seven to nine hours of sleep. However, changes in sleep patterns arise as we grow older, catnapping earlier and waking up earlier or experiencing frequent nighttime sleep disruptions.
Interestingly, older women have a whopping 40% increased risk of developing insomnia compared to men, with increased daytime sleepiness and a slightly shorter sleep duration[2].
Hormonal Havoc
Hormonal shifts play a significant role in a woman's life. From menstrual cycles, pregnancy, menopause, and beyond, the ebb and flow of hormones, particularly progesterone and estrogen, can wreak havoc on sleep patterns[3].
Right before getting their period and during menstruation, symptoms of disrupted sleep, increased awakenings, and occasional insomnia can occur. Plus, during pregnancy, increased daytime sleepiness and difficulty obtaining both deep sleep and REM sleep are common, with some experiencing the restless leg syndrome[3].
Menopause, usually kicking in during a woman's forties or fifties, brings decreased deep sleep, increased nighttime awakenings, and depression. The risk for obstructive sleep apnea (OSA) increases during post-menopause, leading to more restless nights[3].
Stress and Task Overload
Knocking the ball out of the park as both homemaker and career woman can sometimes add stress to a woman's life, resulting in poor sleep[4].
Do Women Really Snooze More Than Men?
The research reveals that women may accrue some sleep differences compared to their male counterparts. Generally, females tend to sleep a tad longer due to their unique physiological necessities, with an average of 5 to 28 extra minutes of slumber each night[4].
But here's a fun fact: women tend to take frequent daytime naps and are often thought to fall asleep faster than men, although scientific evidence is still lacking[4].
Cutting Corners on Shut-Eye: The Consequences
Skimping on sleep can have devastating health implications, including an increased risk of cardiovascular disease, diabetes, obesity, depression, heart attack, and stroke[5]. Chronic sleep deprivation can also lead to lower productivity and impaired cognitive function[6].
So, grab your zzz's while you can!
How Can Women Score a Restful Night's Sleep?
If you're a lady struggling to catch those precious zzz's, here are some tips to catch a restorative slumber:
1. Establish a Consistent Sleep Schedule
Nailing down a regular sleep-wake schedule can help maintain a balanced body rhythm, enhancing sleep quality and overall health[7][8].
2. Craft a Comfy Sleep Environment
Creating an inviting sleep space is key for a good night's rest. A dark, cool, and quiet setting can help ensure a blissful slumber. Use curtains or shades to banish light, nix any blue-light sources, and employ a nifty app like ShutEye® to silence loud noises[9].
3. Manage Night Sweats and Hot Flashes
If you're dealing with menopause, night sweats or hot flashes can be disruptive. Fortunately, there's a simple solution: lower the bedroom temp, down a refreshing beverage before snoozing, and opt for breathable bedding layers[10].
If these tips don't cut it, seek advice from a medical practitioner for alternative solutions.
4. Embrace Relaxation Techniques
Techniques including progressive muscle relaxation, deep breathing, and meditation can help mellow the mind, soothe the body, and ease into sleep[8][11]. Consider bedtime stories or soothing music to help work your way to dreamland.
5. Sayonara to Caffeine and Electronic Use Before Bedtime
Cutting back on caffeine after mid-afternoon and shutting off electronic devices an hour before bedtime can help lend a hand in catching more quality sleep[11]. Caffeine is a stimulant that can impede your ability to drift off, while electronic devices emit light that can upset your body's sleep-wake cycle, affect melatonin production, and delay sleep onset.
When to Hear from a Sleep Specialist
If you're grappling with persistent daytime fatigue, difficulty falling asleep, or recurring nighttime awakenings, consider seeking advice from a sleep specialist. A sleep expert can offer tailored guidance on addressing your sleep woes or managing potential sleep disorders[14].
In a Nutshell
While the specific sleep needs of women may vary depending on their individual circumstances, prioritizing good sleep hygiene and understanding hormonal fluctuations is essential for achieving restorative, quality sleep. If you're seeking a down-to-earth approach to improving sleep quality, give the ShutEye® app a whirl! The app is designed to help you track sleep patterns, offering personalized tips to ensure a satisfying nocturnal experience. Say goodbye to tossing and turning - it's time for a well-rested you!
- Women, especially during menopause, have a higher risk of developing insomnia, which can lead to increased daytime sleepiness and shorter sleep durations.
- Hormonal changes during the menstrual cycle, pregnancy, and menopause can cause sleep disruptions, including increased awakenings and occasional insomnia.
- Older women are 40% more likely to develop insomnia compared to men, and they may experience frequent nighttime sleep disruptions.
- Practicing good sleep hygiene, such as establishing a consistent sleep schedule, crafting a comforting sleep environment, and managing night sweats, can help women achieve restful sleep. Additionally, it's essential to limit caffeine intake and electronic use before bedtime to enhance sleep quality.
