The Science Behind Women's Sleep Deprivation
SLEEP HEALTH |Sleep is a fundamental biological behavior that impacts many aspects of health and wellness. However, there are some differences in sleep between men and women. Research shows that women experience more sleep deprivation than men due to factors rooted in biology. Literature indicates that from childhood through puberty, no major gender differences have been reported regarding sleep. It is only after the first menstruation that divergences in female and male sleep patterns become evident. As women progress through life's stages, their sleep is impacted in unique ways. Several critical factors influence sleep quality in women [7]. These include both intrinsic and extrinsic factors. In terms of intrinsic factors, hormonal levels, pregnancy, menopause, and sleep disorders all contribute to shaping the female sleep experience. Extrinsic factors involve family responsibilities, child-rearing duties, social and work obligations, and socioeconomic burdens. While it may seem normal, chronic sleep loss places women's mental and physical health at serious risk. Please continue reading to understand the hidden influences disrupting women's sleep and simple strategies to attain the restorative rest women need.
The Science Proving Women Are More Sleep-Deprived
Hormonal Changes Across Life Stages Impact Sleep
Women experience hormonal fluctuations throughout their lives that can disrupt sleep. During puberty, menstruation, pregnancy, and menopause, hormonal changes have been linked to difficulties falling asleep and staying asleep [1].
Menstruation and Sleep
During menstruation, the fluctuations in estrogen and progesterone can impact a woman's sleep [5]. Progesterone in particular acts as a sedative hormone. As progesterone levels drop during menstruation, sleep quality and duration may decrease [1].
Pregnancy and Menopause - Phases Often Associated with the Greatest Sleep Disruption
Pregnancy and menopause represent biologically demanding life stages for women that are frequently accompanied by sleep disruption and deprivation, as well as potential short- and long-term health consequences.
Pregnancy and Sleep
As pregnancy progresses, finding a comfortable sleeping position becomes challenging. Frequent urination, restless leg syndrome, and acid reflux often cause waking during the night. These physiological changes, combined with anxiety regarding labor and delivery, make sleep difficult. Research shows that deep sleep and rapid eye movement (REM) sleep are reduced during pregnancy [1]. Insufficient sleep during this critical development period could negatively impact both mother and baby in ways that persist after delivery.
Menopause and Sleep
The years leading up to and following menopause often involve hot flashes, night sweats, anxiety, and mood changes that regularly disturb sleep. The hormonal changes during perimenopause and menopause, especially decreasing estrogen and progesterone levels, have been linked to sleep difficulties [1,4]. Studies show that menopausal women report issues like insomnia, sleep apnea, restless sleep, and excessive daytime sleepiness [2]. Insufficient sleep exacerbates common menopausal symptoms like irritability and difficulty concentrating. Over time, chronic sleep deprivation significantly increases health risks such as weight gain, diabetes, cardiovascular disease, and depression.
The Health Risks of Poor Sleep for Women
Inadequate sleep at different life stages can significantly impact daily functioning and also lead to long-term health consequences. Chronic sleep deprivation affects multiple body systems and processes in ways that increase the risks of serious medical issues.
Weight Gain and Obesity
Sleep loss disrupts the normal balance of hormones that regulate appetite and satiety. Specifically, it reduces levels of the satiety hormone leptin while increasing levels of the hunger hormone ghrelin. Over time, this hormonal imbalance can promote weight gain and increase the risks of obesity. Research shows consistent sleep durations of six hours or less per night are correlated with higher Body Mass Index measurements [3].
Increased Disease Risk
Failing to obtain sufficient sleep regularly also elevates the risk of serious health conditions in women, such as heart disease, diabetes, and hypertension.
Fatigue and Mental Health Issues
Sleep disorders and lack of sleep often co-occur with fatigue, stress, anxiety, and depression in women. Inadequate nightly sleep can exacerbate symptoms of anxiety and negatively impact mood. It may also contribute to issues with memory, concentration, and cognitive performance, potentially worsening stress and anxiety.
Weakened Immunity
Poor sleep quality weakens the immune system's defenses against pathogens and increases susceptibility to infections like the common cold and flu [6].
Impaired Cognitive Function
While asleep, the brain strengthens memories and stores new information through neuroplasticity. Insufficient sleep can impair these processes and negatively influence concentration and memory retention [6].
Strategies for Optimizing Sleep as a Woman
Establish a Consistent Sleep Routine
Maintaining regular sleep and wake times, including on weekends, helps regulate your body's natural circadian rhythms for optimal sleep. Aim to go to bed and wake up at consistent times each day.
Incorporate Relaxation Methods Before Bed
Gentle yoga, meditation, deep breathing, or other relaxation techniques can lower stress and anxiety before sleep. Even just 10-15 minutes of relaxing activities provide mental and physical benefits conducive to quality rest.
Limit Exposure to Blue Light and Screens
The blue light emitted from electronic devices can disrupt melatonin production and make it harder to fall asleep. Dim or turn off screens one to two hours before bedtime and avoid backlit devices before sleeping.
Engage in Daily Physical Activity
Regular exercise during the day promotes better sleep at night. Aim for at least 30 minutes of movement per day, ideally in the morning or afternoon to avoid too much energy near bedtime.
Monitor Diet and Caffeine Intake
What you eat and drink, especially in the evenings, can impact sleep quality. Limit caffeine, heavy meals, and alcohol close to bedtime to support restful slumber. Staying hydrated also helps regulate sleep cycles.
As we have explored, women face unique challenges when it comes to getting sufficient, restorative sleep. From hormonal changes to caregiving duties, the factors that lead to sleep disruption for women are complex and intertwined. While the underlying reasons for the sleep gap between the genders continue to be studied, what is clear is that lack of sleep threatens women's health and well-being. As individuals, we must become aware of the hidden risks of sleep deprivation and make sleep a priority. From establishing healthy sleep habits to supporting rest for women when needed, we can take steps to improve women's sleep at all stages of life. With a greater understanding of this important issue, we can work together to ensure that quality sleep is within reach for women everywhere.
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References:
5. https://utswmed.org/medblog/women-sleep-problems/
6. https://www.healthline.com/health/sleep-deprivation/effects-on-body.
