Women’s Sleep Issues
Women have unique biological conditions that can affect the quality and quantity of their sleep over their life span.
Premenstrual syndrome
Premenstrual syndrome (PMS) is a group of symptoms linked to changing hormones during the menstrual cycle. Some women may be affected more than others. If you have PMS symptoms, they typically occur in the week or two weeks before your period (menstruation or monthly bleeding). The symptoms usually go away after your period starts. Stress and emotional problems do not seem to cause PMS, but they may make it worse. Trouble sleeping is one common symptom.
What you can do:
· Take a multivitamin every day that includes 400 micrograms of folic acid. A calcium supplement with vitamin D can help keep bones strong and may help ease some PMS symptoms.
· Exercise regularly.
· Eat healthy foods, including fruits, vegetables, and whole grains.
· Avoid salt, sugary foods, caffeine and alcohol, especially when you are having PMS symptoms.
· Find healthy ways to cope with stress. Talk to your friends, exercise, or write in a journal.
· Don’t smoke.
Over-the-counter pain relievers such as ibuprofen, aspirin, or naproxen may help ease cramps, headaches, backaches, and breast tenderness. In more severe cases of PMS, prescription medicines may be used to ease symptoms.
Pregnancy
Aches, pains, anxiety, baby’s movements, an increase in the body’s metabolism and bathroom runs keep many pregnant women awake at night.
What you can do:
· Avoid eating large meals three hours before going to bed.
· Do mild exercise, such as walking.
· Avoid taking long naps during the day.
· Sleep on your left side, and use pillows between your legs and under your belly to help you get comfortable.
· Talk with your partner, friends, doctor or midwife to relieve stress.
Menopause
Menopause is a normal change in a woman’s life when her period stops. During menopause, a woman’s body slowly makes less of the hormones estrogen and progesterone. If you are near menopause, you may have symptoms from the hormone changes in your body. You might start having trouble getting a good night’s sleep. Maybe you can’t fall asleep easily, or you wake too early. Night sweats might wake you up. You might have trouble falling back to sleep if you wake during the night.
What you can do:
· Avoid alcohol or caffeine and spicy or acidic foods, which can trigger hot flashes in some women.
· If night sweats wake you, try sleeping in a cool room or with a fan on.
· Dress in layers that you can take off if you get too warm.
· Use sheets and clothing that let your skin “breathe.”
· Talk to your doctor about treatment for symptoms that are keeping you awake.
Sources: U.S. Department of Health and Human Services, National Sleep Foundation