Understanding Insomnia in Females

Sleeping disorders can disturb daily functioning and affect an individual’s mood. Insomnia is a sleeping disorder where a person has difficulty falling or staying asleep. Studies have shown that women experience insomnia more than men because of various psychological and biological factors that make them feel tired constantly. Fortunately, there are many resources available to manage your sleeping patterns.  

Why Is Insomnia More Common in Women?  

Insomnia is one of the most common sleeping disorders and can make any person unrested after waking up. Having quality sleep is crucial to maintaining proper health and improving overall well-being, but it isn’t the same for many women. Factors like hormonal changes, the menstrual cycle, stress, and health conditions that are more common among women can increase the development of insomnia.  

Causes of Insomnia  

Causes can vary from one woman to another, but there are several that contribute to this condition and have equally impacted them.  

Hormonal Factors  

Women’s hormones work a little differently from men’s, and they affect sleeping patterns. Most women are not getting at least 7 hours of sleep every night and feel tired, unfocused, and uneasiness the next day due to their hormone-related issues.

Menstrual Cycle

It is relatively common for many women to have irregular sleep patterns during the menstrual cycle. The hormonal variations can cause premenstrual syndrome (PMS): the behavioral, emotional, and physical changes that might happen between ovulation and the onset of your period. Your body's reaction to the hormone melatonin, which encourages sleep, can be impacted by PMS.

Pregnancy

During the first trimester of pregnancy, women may feel sleepier because of the rise in their estrogen and progesterone levels. These hormones level down throughout the third trimester, while physical discomfort peaks. This uneasiness and discomfort can make it difficult to fall asleep.  

Menopause

Women experience discomfort like hot flashes and night sweats during menopause that wake them up earlier than their normal time, eventually disturbing their sleep. These illnesses can coexist with anxiety or depression, which makes it harder to fall asleep. During the premenopausal period, some individuals may experience changes as their body transitions into.  

Stress and Anxiety

Many studies have shown that stress and anxiety can hinder falling asleep, and a lack of sleep can increase stress and anxiety, creating a never-ending cycle. Women experience more stress than men in their lives, and many underlying factors can fuel that stress. Knowing these can help create healthier sleeping patterns.  

Mood Disorders

Mood disorders such as depression are more prevalent among women than men, making it challenging to fall asleep or stay asleep. Depression and insomnia are linked, and without treating one, the other won’t improve. Therefore, it is important to treat them with a personalized treatment plan.  

Complications of Insomnia

Lack of quality sleep has an impact not only on an individual’s physical health, but their mental health is equally affected. Insomnia can result in a variety of complications that can disrupt their daily life.  

Lower performance  

When your body doesn’t get the necessary sleep to rest and recharge, it greatly impacts your job or school performance. You may have trouble focusing or being attentive, which results in lower performance than usual and makes you stressed. This could be worse if left untreated.  

Slowed reaction time

Your reaction while driving becomes slower, which could potentially increase the risk of road accidents and endanger everyone around you. At least 7 hours of uninterrupted sleep is essential for your brain and body to keep you focused, attentive, and refreshed.

Mental health conditions

Mental health conditions like depression, anxiety, or substance abuse are the most common comorbidities of insomnia. It can impair your daily functioning and relationships. Seeking professional help is crucial since both insomnia and mental health disorders are connected and significantly affect each other.  

Lifestyle and Environmental Factors

There are several lifestyle and environmental factors that can contribute to your insomnia. Changing those unhealthy habits into healthier ones can improve your sleeping patterns and overall well-being.

Poor Sleep Hygiene

Poor sleep hygiene is the set of unhealthy sleep habits and behaviors that reduce good quality sleep. It can be an irregular diet, no body movement, or an unhealthy sleep routine. Poor sleep hygiene can worsen your sleep; therefore, it is crucial to practice good sleep hygiene to promote good sleep and increase your energy level.  

Disrupted Sleep Schedules

Your travel, pressure at home, or work schedule with late shifts or changing shifts that do not align with your usual routine can disrupt your sleep cycle and make you tired and stressed. Incorporating a sleep schedule with at least 7 hours of uninterrupted sleep into your daily routine is essential.  

Diet and Exercise

Avoiding oily foods, eating light dinners, getting enough physical activity earlier in the day, limiting caffeine intake several hours before bedtime, and waking up and going to bed around the same time every day can significantly reduce stress and improve sleeping patterns.  

Health Conditions and Medications

Certain health conditions are more common in women, which can make it difficult for many women to sleep. These conditions can contribute to the onset of insomnia due to the discomfort they cause.

Restless Leg Syndrome (RLS)

RLS is an unpleasant sensation and discomfort like aching, burning, creeping, or tingling in the legs that makes a strong urge to move them. Women experience this usually after going to bed or in a confined space, which leads to difficulty falling asleep and staying asleep.    

Polycystic Ovary Syndrome (PCOS)

PCOS is a hormonal disorder that causes irregular periods because of higher testosterone and lower progesterone levels. The discomfort and pain from hormonal imbalance can wake you up frequently from sleep and disrupt your sleep cycle, leading to insomnia.  

Strategies for Managing Insomnia in Women

Insomnia can make a person restless and affect their daily life but with the right approach, the symptoms can be managed and reduce the inconveniences.  

Improving Sleep Hygiene

Good sleep hygiene promotes quality sleep, allowing your brain and body to rest and recharge. Maintaining a regular sleep schedule helps your body adjust to its natural sleep cycle, ultimately leading to more restful sleep.

Stress Management Techniques

Stress is one of the leading causes of insomnia therefore, equipping yourself with better stress management skills can reduce the symptoms of insomnia. Avoiding triggers that fuel your stress and maintaining a regular schedule including daily exercise, proper diet, and healthy sleep habits can tackle stress.  

Try relaxation techniques

Many relaxation techniques can improve your sleep quality like gentle yoga, meditation, journaling, or deep breathing. Finding a technique that works the best for you and aligns with your body is the key. Practicing these can calm your mind and prepare you to sleep better.  

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is a type of psychotherapy that navigates your thought process, particularly negative one that influences your behaviors and makes you sleep less. Through CBT, you will be equipped with better coping skills to manage stress and can change unhealthy habits that hinder quality sleep.

Prioritize your health

There is nothing selfish in prioritizing your health. Eating a nutritious diet, regular exercise or physical activities, and stepping out of your house can reduce the symptoms of health complications like PMS, PCOS, menopause, chronic pain, and depression, improving sleep quality.  

When to Seek Professional Help?

Irregular sleep can happen to anyone at any point in your life but if your sleeping disorders seem to be getting worse and impact significantly in daily functioning, seeking mental health professional help is advisable. They will find the root cause of your sleep problem and create a treatment plan.  

Mindful Strategies to Overcome Insomnia in Females with MindTalk

The mental health professionals at Mindtalk are well-equipped to assess your symptoms and provide a personalised treatment plan that aligns with your sleeping disorders. A therapist will assess in a safe and non-judgmental environment and will incorporate effective coping mechanisms and healthy lifestyle habits to improve sleep quality.  

FAQs

1.Why do women suffer from insomnia?

Certain factors like hormonal variations, menstrual cycles, pregnancy, menopause, stress and anxiety, and mood disorders can cause women to suffer from insomnia.  

2.What causes lack of sleep in a woman?

Health conditions and medications like restless leg syndrome (RLS), polycystic ovary syndrome (PCOS), pressure and responsibility at home, and age can cause lack of sleep in a woman.  

3.What is the main cause of insomnia?

Several factors can cause insomnia like unhealthy habits, pre-existing mental and physical health conditions, differences in brain chemistry, genetics, or temporary life changes.  

4.How can I stop my insomnia?

One can improve sleep quality by incorporating stress management and relaxation techniques, cognitive behavioral therapy, prioritizing your health, improving sleep hygiene, and seeking professional help.