Unpacking the Distinct Sleep Challenges Women Face

Sleep is essential for everyone regardless of age or gender but that doesn’t mean men and women experience sleep in the same way. As Dr Stacey Sims says: “Women are not small men.” For many women, achieving quality sleep can be more challenging thanks to a cocktail of hormones, mental health symptoms and societal roles such as increased childcare responsibilities. Given sleep’s pivotal role in maintaining overall health, influencing everything from hormonal balances to emotional well-being, it is critical that we make women’s rest a priority not just on Women’s Day but every day.

Unfortunately, research shows that from puberty women are more likely to report insomnia and poor quality sleep. Women’s sleep issues are likely in part because of our unique hormonal profile which changes not just across our lives but also across the month.

Many women report sleep disturbances in the premenstrual and menstrual phases, particularly women who also report symptoms of anxiety, depression, cramps and headaches. The data are mixed but show that rapid-eye movement (REM) sleep episodes are decreased during the luteal phase (the second half of the menstrual cycle post-ovulation). As women head towards their late forties/early fifties, the luteal phase is also associated with decreased total sleep time and increased awakenings. However, it’s interesting that while many women report poor quality sleep, scientists often measure no difference in the quality or duration of their sleep. Far from invalidating women’s experiences, this suggests that other factors such as mood disorders (which are also more prevalent among women at the onset of puberty) are at play.

Pregnancy and menopause are other times of huge hormonal changes and go hand in hand with sleep disturbances. During pregnancy, sleep is often shorter and more disturbed. Symptoms of sleep disorders such as obstructive sleep apnoea and restless legs syndrome are also worse. Similarly, up to two-thirds of peri- and postmenopausal women report sleep problems with many women developing chronic insomnia by the end of menopause. Menopause is synonymous with hot flashes and these are associated with more awakenings and shorter total sleep time.

There’s no getting around it – good quality sleep is one of the best promoters of good health there is ­- for men and women. Poor sleep puts people on a path to developing insulin resistance, diabetes, heart problems and even decreased immunity and poor gut health. But research also shows that men and women may respond differently to sleep loss. Women seem to have more inflammation and more negative emotional responses after a period of sleep deprivation and may be more vulnerable to the risk of heart disease from short sleep than men.

1. Seek Professional Help When Needed: Addressing any sleep disorders, like insomnia, sleep apnea, or restless legs syndrome is one of the first steps to achieving healthy sleep. But other conditions such as mood disorders or hormonal imbalances also require specialized treatment from a professional.

2. Manage stress and any mood- or anxiety-related symptoms: Techniques such as meditation, deep breathing exercises, and yoga can help manage stress, which is a common barrier to good sleep. Writing down your worries or making a to-do list for the next day can also clear your mind. However, for some women this may not be sufficient, and they may want to consider seeing a psychologist or another professional who can support you in managing these symptoms.

3. Address any physical symptoms: If you are experiencing symptoms like hot flashes or night sweats, particularly during menopause, seek medical advice for management strategies. We want to minimise any other physical discomforts such as pain or hormonal imbalances that can interfere with sleep.

4. Divide caregiving responsibilities: Share caregiving duties with family members or consider external support to reduce stress and ensure adequate rest. Create a schedule that allows for breaks and adequate sleep, especially during demanding caregiving periods.

5. Good sleep habits: Good sleep habits are important for everyone, but for women having them in place is particularly important to optimize sleep quality. Trying to keep a consistent routine, having a cool, dark sleep environment, being aware of caffeine use and screen time too close to bed, and including exercise in your day are all practical ways to set yourself up for great sleep.

In summary, sleep is a cornerstone of women's health, influencing physical, mental, and emotional well-being. As Arianna Huffington wrote “Women have already broken glass ceilings in Congress, space travel, sports, business, and the media — imagine what we can do when we’re all fully awake.” If you feel poor sleep is holding you back, contact us at [email protected] and let one of our consultants help you today.