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Women’s Sleep Habits
Sleep loss in women has reached epidemic proportions. Unfortunately, many women are unaware of the negative impact sleep problems can have on their health and performance. Identifying the unique complications that contribute to sleep problems in women is an important step in achieving better sleep. Almost three out of four women do not get eight or more hours of sleep per night during the workweek. On average, women sleep approximately 6.5 hours per night during the workweek. While many women experience difficulty sleeping, only 4% of adults currently see a physician regarding their sleep problems.2 Hormones Affect Sleep Sleep is disturbed 2.5 days on average during the menstrual cycle. More women complain of sleep problems during menstruation (71%), when hormone levels are at their lowest, than during the premenstrual week (43%). A majority (79%) of women report an increase in sleep problems during pregnancy. Forty percent of menopausal women suffer from sleep problems, which are usually related to hot flashes. A majority of menopausal/postmenopausal women report frequent insomnia. Medical Conditions Depression and anxiety, conditions associated with sleep loss, are twice as common in women as they are in men. More women than men suffer from nighttime pain, including pain due to arthritis, which may make it more difficult to get a good night’s sleep. Maternal Responsibilities 
Most moms develop a high sensitivity to the sounds of their children and awaken more easily than women without children. This heightened sensitivity may continue long after their children sleep through the night. Consequences of Sleep Loss Middle-aged women who sleep an average of five hours or less nightly may be more likely to have heart disease than women who sleep eight hours nightly. Sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to maintain or lose weight. A majority of women surveyed say that sleep problems hinder their ability to perform daily activities at least a few days per month. Of those women who report that their sleep problems hinder their daily activities, forty-six percent report that sleep problems interfere with household duties, and nearly two thirds say sleep problems interfere with their relationship with either their spouse or their children. How Women Can Achieve Better Sleep Avoid alcohol as well as foods or beverages high in caffeine (eg, coffee, colas, tea, chocolate), sugar (including honey), and salt. Exercise regularly, but do so at least three hours before bedtime. Try warming up your feet if you’re having trouble sleeping. Inadequate vasodilation (opening of blood vessels to increase blood flow) may cause sleep problems. If you can’t fall asleep, participate in a quiet, relaxing activity in a dimly lit room. Sleep Loss Affects Health and Performance The amount of sleep a woman gets may directly affect her health. Studies published in the Journal of the American Medical Association and the Lancet suggest that sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to maintain or lose weight. Sleep loss may also interfere with the body’s ability to metabolize carbohydrates and cause high blood levels of glucose, a basic sugar. Excess glucose promotes the overproduction of insulin, and can also lead to insulin resistance, a critical feature of adult-onset diabetes. In addition, research shows that short-term sleep deprivation may increase blood pressure. In fact, a recent study published in the Archives of Internal Medicine demonstrated that chronic sleep loss is associated with an increased risk of heart disease. Women between the ages of 45 and 65 who slept an average of five hours or less per night were 39% more likely to have heart problems than women who slept eight hours per night. Sleep loss can also hinder a woman’s ability to perform daily responsibilities and may also impact her relationships. According to the National Sleep Foundation’s Women and Sleep Poll, a majority of women (51%) say that their sleep problems hinder their ability to perform daily activities at least a few days per month. Of those women, 46% report interference with carrying out household duties, 27% report interference with job performance, and nearly two thirds say that lack of sleep causes problems with their relationship with either their spouse or their children. Sleep aid tips for Mothers Avoid alcohol as well as foods or beverages high in caffeine (eg, coffee, colas, tea, chocolate), sugar (including honey), and salt. Exercise regularly, but finish your workout at least three hours before bedtime. Exercise may relieve some PMS symptoms and promotes a good night’s sleep. If you are having trouble falling asleep, try warming up your feet. Inadequate vasodilation (opening of blood vessels to increase blood flow) may cause sleep problems. This remedy might be especially helpful to older women with poor circulation in their extremities. If you can’t fall asleep in bed after a reasonable period, get up, go into a darkened or dimly lit room, and participate in a quiet activity such as reading, knitting, or listening to soothing music. Do not use this time to catch up on laundry or paperwork. If you experience sleep disturbances for more than a few weeks, see your doctor. In addition to behavioral and lifestyle modifications, there are prescription sleep medications that may help individuals fall asleep quickly and increase their total sleep time with minimal next-day effects.
Instant fixes: If all else fails and you are still awake in the dead of night, try some or all, of these quick insomnia cures: • Lie on your back with your knees propped up on a small pillow Avoid these sleep deterrents: • Drinking excessive alcohol
Diet change strategies: What you eat during the day and evening can affect your sleeping patterns. If your diet consists of a high amount of processed foods you may want to try eating more wholesome products. You may want to eliminate, reduce, or substitute the amount of sugars, fats, and preservatives from your daily intake of food. This may benefit your ability to fall asleep at night as well as improve your general health. Eat a well balanced diet by following the recommended daily food allowance. Make sure you are meeting the daily requirements for fresh fruits and vegetables. Eat complex carbohydrates and choose protein that is low in fat. You can also choose healthy meat substitutes, such at tofu and vegetarian burgers. Become aware of any food allergies that you have and try to avoid them. If your body is allergic to certain foods it may affect the way you think and feel. This could be a contributing factor to your sleep problem. Some common food allergies that are known to contribute to insomnia are corn, dairy products, wheat, and chocolate. Try to schedule your last evening meal at least four hours before bed. Eat a healthy, well balanced meal. Try not to overeat as this may cause you to become tired after your meal. You want to avoid feeling tired or napping in the early evening hours as this will greatly hinder your ability to fall asleep at bedtime. As well, try to eat enough so that you are not hungry later and find yourself reaching for foods that are high in fat or sugars. If you find that you are hungry before bed you may find that a small snack an hour or two before bedtime will help. Avoid foods that are high in protein, fats, and sugars. You should also avoid foods that are too heavy or spicy. Try a bit of cereal and milk or one serving of low-fat yogurt. The key idea is to provide your body with a bit of nourishment to avoid hunger pangs and not overindulge in an evening snack. The goal is to reduce your hunger and allow your body to rest and relax. Make sure that you drink enough water during the day. Studies show that your daily recommended water intake should be around 8 glasses, or 2 liters. If your body is well hydrated it won't signal you to wake up during the night. Try to avoid drinking water or other liquids one hour before bed if the need to urinate wakes you up during the night. The healthier you eat the more balanced you will feel both physically and emotionally. The target here is to get you to sleep regularly and deeply without waking during the night. “Vitamin B12 isn't a shot in the dark” Studies have shown a link between Vitamin B12 and other health conditions including insomnia. The body requires vitamin B12 to manufacture red blood cells and myelin. Myelin is the fatty lining around nerve cells. There has been a great deal of research into the effectiveness of vitamin B12 injections and multiple sclerosis. Vitamin B12 is a part of the natural diet of most of the Western countries, with the exceptions of Vegans. The vitamin is found in significant amounts in animal protein-foods including meat, poultry, eggs, fish and dairy products. The small amounts of vitamin B12 present in these different foods are more than enough to provide a supply for a healthy diet. Vegans, on the other hand, especially strict Vegans who do not allow any of these Vitamin B12 source foods into their diets, will eventually develop a dietary deficiency. The deficiency usually takes years to develop and B12 supplements can stave off that effect. Vitamin B12 acts along with folic acid and vitamin b6 to control different levels in the body. A deficiency can cause fatigue, whereas those who are not deficient may feel a significant energy boost upon taking additional B12. Vitamin B12 injections have been used to treat sufferers of Chronic Fatigue Syndrome. Injections of 2,500 to 5,000 milligrams every two to three days has shown a significant improvement in the energy levels of those suffering from CFS. B12 deficiencies are not common and they are usually related to diet or malapsorption through the intestines. Both of which are treatable with dietary adjustments. Doctor's recommend that vitamin supplements be used as a regular part of a healthy diet. Vitamin supplements whether including the B12 complex or otherwise, should not be used as the replacement for a healthy diet unless there is a total absence of the vitamin such as found in Vegan's dietary concerns. You can help ensure sound sleep by eating from a variety of healthy foods throughout the course of the day. Avoiding foods that contain stimulants will also improve night time rest. Caffeine and alcohol aren't the only substances that affect your sleep. Everything you eat can affect nighttime slumber. For example, tomato products and spicy foods give many people heartburn (as does eating too fast). What does heartburn have to do with sleep? Lying down makes heartburn worse, and heartburn itself makes falling asleep more difficult. Heartburn also awakens sleepers with middle-of-the-night discomfort. Drinking too much of any beverage can lead to more awakenings because of the need to urinate during the night. Also, the older we get, the more we experience these nighttime awakenings. Try to restrict your fluids before bedtime to help promote an uninterrupted night's sleep. If the problem persists, talk to your doctor. Another cause of sleep problems can be eating too much - of any food - that can make sleep difficult. A heavy meal close to bedtime may make you less comfortable when you settle down for your night's rest. At the same time, going to bed hungry can be just as disruptive to sleep as going to bed too full.
It is best to avoid these over-stimulating foods: • Caffeine: this potent drug can make you edgy and irritable: avoid drinking coffee or tea after 4pm
Bountiful sleep enhancers: Ensuring that your daytime diet is rich in B vitamins will help you sleep: the B group supports the nervous system and aids dream activity. Foods rich in B’s include: Slow burning carbohydrates such as: Foods that work on Regulating the sleep cycle: If there are sufficient levels of vitamin B6 in the body, tryptophan will aid in the production of neurotransmitters such as serotonin, which helps to regulate sleep patterns. Tryptophan is an amino acid found in: Calcium also helps release such serotonins. Choose foods such as:
Perfect night time foods:Although doctors maintain that eating a large meal late at night is harmful to the system, hunger pangs can be a cause of wakefulness. A light snack provides the perfect solution. When restlessness is due to a rumbling stomach, the best remedy is to treat yourself to a midnight snack. Stick to light foods – try whole-meal crackers spread with a little peanut butter and a hot, milky drink. A small sandwich filled with turkey, avocado or cottage cheese is ideal, as these contain tryptophan, which may assist healthy sleep. Other easy to digest foods include a bowl of comforting oatmeal porridge, or a banana. It is best to avoid foods that are difficult to digest, such as meats and high fat content cheeses or rich foods such as heavy sauces, pastries and cakes. Very sugary or acidic foods may give you heartburn, which will keep you awake. Always sit up for 15 -20 minutes after eating before going back to bed, to give the food a chance to travel down the intestines, before you lie down. Bedtime drinks:Caffeine is best avoided from mid-afternoon onwards, but in general, hot drinks have a calming effect at bedtime, especially in cold weather. If you wake frequently in the night, a flask filled with a hot, caffeine-free drink such as herbal tea, chicory “coffee” or plain hot water, can provide an instant soother. It also means that you don’t need to get up out of bed, making it easier to return to sleep. If your wakefulness is due to hot sultry weather, iced chamomile or lemon balm tea will cool you down and provide instant relief. If you often suffer from restless waking in the middle of the night, herbal remedies – taken either as a tea or tablet form, may help to quest your nerves and settle an overactive system. Brandied Lemon Drink: (makes 2) Combine all ingredients, if required later on, reheat without boiling. Mulled Cider: (makes 6) In saucepan bring all ingredients to boil, stirring occasionally to dissolve sugar. Reduce heat to low and barely simmer for 30 minutes. Strain to remove spices. Serve warm in mugs with cinnamon stick to stir with if desired. Orange and Apricot Drink: (makes 2) Combine orange juice, apricot jam and nutmeg, heat until mixture begins to boil. Remove from heat; add Grand Marnier. Strain liquids and serve.
Sweet Nutmeg Milk: Milk contains substances that help restore feelings of calmness. When drunk at bedtime it can enhance restful sleep. The additions of honey and nutmeg give a soothing and tasty twist. The first food that we consume as babies, milk has a soothing effect on the nervous system. It contains peptides that help to relieve stress and anxiety, and reduce nervous tension that can lead to insomnia. Many people find milk helpful in cases of indigestion – another common cause of wakefulness – particularly if it is sipped warm. When drunk with honey and a sprinkling of nutmeg, a mug of warm milk makes a perfect bedtime nightcap. If you suffer from an allergy or sensitivity to dairy products, you can substitute goat, soya, rice or oat milk for cow’s milk. This recipe makes one serving, but you can easily multiply the ingredients for two or more people. 250ml / 8fl oz 1 cup of whole or semi-skim (low fat) milk • Heat milk gently in a sauce pan, to just below the boiling point. Caution: use nutmeg sparingly. Although in small quantities its active ingredient, myristicin, enhances sleep and pleasant dream, in large doses (2-3 teaspoons) it is highly toxic and can cause hallucinations, nausea and vomiting.
Vitamin & Nutrient Associations Studies say over 100 million Americans suffer from some form of insomnia. But the good news is, you can easily improve your sleep with better sleep habits. For sound sleep tips, click here. Also, it has been proved now that some foods have the power to affect our sleep. The affects can be positive as well as negative. Some foods can increase our nervous simulation and prevent us from sleeping. Drinking caffeinated beverages or xanthine in tea before bed time are egample of such foods. Also fizzy drinks and cigarettes have the same effect. Basically, these foods stimualte neurochemicals that perk up the brain. Other major factor responsible for a disturbed sleep is eating a heavy dinner before bedtime, it results in snoring, heavy breathing and reflux esophagitis. Myth: The most common myth found among mass is, they believe alcohol helps in the sleep. But the fact is, alcohol may initially act as sedative but it interupts normal sleep patterns in the long run. Now, lets look at the other side of the story. There are certain foods which improve our sleep. These foods are rich in trytophan. Tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic and lulls us into restful sleep. Eating carbohydrates rich in trytophan makes this calming amino acid more available to brain. Foods containing trytophan that aid sleep are . Milk Studies have shown a link between Vitamin B12 and other health conditions including insomnia. The body requires vitamin B12 to manufacture red blood cells and myelin. Myelin is the fatty lining around nerve cells. There has been a great deal of research into the effectiveness of vitamin B12 injections and multiple sclerosis.
Vegans, on the other hand, especially strict Vegans who do not allow any of these Vitamin B12 source foods into their diets, will eventually develop a dietary deficiency. The deficiency usually takes years to develop and B12 supplements can stave off that effect. Vitamin B12 acts along with folic acid and vitamin b6 to control different levels in the body. A deficiency can cause fatigue, whereas those who are not deficient may feel a significant energy boost upon taking additional B12. Vitamin B12 injections have been used to treat sufferers of Chronic Fatigue Syndrome. Injections of 2,500 to 5,000 milligrams every two to three days has shown a significant improvement in the energy levels of those suffering from CFS. B12 deficiencies are not common and they are usually related to diet or malapsorption through the intestines. Both of which are treatable with dietary adjustments. Doctor's recommend that vitamin supplements be used as a regular part of a healthy diet. Vitamin supplements whether including the B12 complex or otherwise, should not be used as the replacement for a healthy diet unless there is a total absence of the vitamin such as found in Vegan's dietary concerns. Further reading through our articles on health issues will give you a body of information that will help you decide what options you have to deal with the underlying causes of your sleep disorders problem through giving your body the nutrition products that will assist you body to heal from the inside out. What is The Interrelationship of Depression and Insomnia? Another study shows that even without a history of depression, if an elderly patient suffers from insomnia, they have a high risk of being depressed. This is usually observed in women.
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