Female Health and Sleep Patterns
Female Health and Sleep Patterns
Female Health and Sleep Patterns
The natural health researchers at Institute for Vibrant Living (IVL) have investigated the natural remedies available for PMS and other female discomforts. Here is one in a series of reports on this subject:
Sleepless in Seattle
According to recent surveys, 35% of the female population has problems sleeping and women are twice as likely as men to have difficulties falling asleep.
Generally, a healthy body needs six to seven hours sleep each night, but it varies from person to person. Some people can get by with five hours sleep while others need ten hours rest before facing the day.
Unfortunately, even a few hours of lost sleep can adversely affect our health, causing fatigue, irritability and lack of concentration.
Here are some common causes of insomnia in women and some suggestions for countering it before it leads to a decline in general health, an inability to cope with life and even depression.
Causes of Poor Sleep Patterns in Women
The monthly menstrual cycle of women can adversely affect sleep patterns, moods and reaction to stress. Although younger women generally have fewer problems sleeping, many women have premenstrual sleep disturbances due to hormonal changes.
Sleeplessness and insomnia is one of the most common symptoms of premenstrual syndrome (PMS). Keep a check on your calendar so you are aware of when the problem is likely to hit.
Other causes of insomnia may be the stress of being a busy working mother and wife. About 30% of employed women report sleep problems and it is even more common in older women.
Don't ignore the signs of fatigue and push past it. Sufficient sleep will improve job performance, concentration and social attitude so make time for sleep and follow the tips below to prepare for a full night's sleep.
Pregnancy is a big sleep disrupter. During the first three months, pregnant women are usually tired and sleepy during the day. Sleep generally improves from months four to six, but in the final trimester heartburn, the need to urinate, fetal movements, back pain and nightmares are common.
Menopause is another stage in a woman's life when sleep is adversely affected by hot flashes and night sweats linked to lower levels of estrogen. Snoring becomes more frequent and can also interrupt sleep. Sleep apnea increases in women aged 50+.
Tips For Sleeping Better
Plump pillows and a comfortable mattress are essential for a good night's sleep
Make sure the bedroom is at the correct temperature - cooler than during the day
Avoid caffeine, nicotine and other stimulating drugs in the evening
Do not go to bed either too hungry or too full
Learn to do yoga or some simple relaxation breathing exercises to help you relax before bed
Establish a regular time for getting up and going to bed so your biological clock knows when to sleep and when to wake
Make exercise a part of your daily routine. It helps manage stress and research shows that when people are active they tend to sleep better
Consider taking an all natural health product which aids sleep naturally and without drowsiness the following day
Often implementing a healthy diet and daily exercise can be enough to dramatically improve sleep patterns, thereby improving female health safely and naturally.
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