Restless nights to woozy mornings are the commonly observed effects sleep problems in women. According to study, compared to men, women struggle more with poor sleep quality and have a higher risk of insomnia.
About 30% of pregnant women and 42% of post-partum women report rarely getting adequate sleep at night, according to a study by the National Sleep Foundation. Additionally, 25% of perimenopausal women and 30% of post-menopausal women report that they sleep well only for a few nights per month, if at all. Overall, the prevalence of insomnia, restless leg syndrome and sleep dissatisfaction is higher in women. Such disruptions in sleep patterns significantly affect the hormonal balance.
Let us understand the impact of the sleep cycle in each stage of a woman’s hormonal health.
Menstrual cycle and sleep disturbance
During the menstrual cycle, the shift in reproductive hormones such as estrogen and progesterone impacts sleep patterns. Many women deal with lowered sleep quality, frequent awakenings and daytime fatigue. This is more typically observed in the late luteal phase before menstruation. Additionally, conditions such as pre-menstrual syndrome (PMS) and pre-menstrual dysphoric disorder (PMDD) are also known to worsen sleep, affect mood and cause nightmares.
Sleep challenges during pregnancy
Hormonal and physiological changes during pregnancy often lead to disruptions in the sleep cycle. Poor sleep during pregnancy can affect both the mother and the developing fetus, potentially leading to problems such as gestational diabetes and pre-term delivery.
Post-partum disruptions
After childbirth, rapid hormonal shifts, infant care responsibilities and unpredictable sleep schedules contribute to maternal sleep disruption. Nearly 30% of new mothers report persistent sleep problems, which may lead to fatigue, mood disorders and impaired mother-infant bonding.
Menopause and sleep disruptions
Menopause is the transition phase where estrogen and progesterone levels decline. This can cause hot flashes and night sweats, leading to disturbed sleep. Insomnia is a common complaint among perimenopausal and post-menopausal women.
Management strategies
- To support hormonal health, women should prioritise good sleep hygiene. Here are some steps that can help sleep better:
- Set a soothing and dark sleep environment that gives cool, quiet and relaxed feeling.
- To improve consistent sleep cycle, practice the regular habit of early bed and early wake up even on the weekends.
- Limit screen time especially before going to bed. Also avoiding stimulants such as caffeine helps to sleep better.
- Engaging in regular physical activity promotes better sleep however one should avoid intense activity close to bedtime.
- Manage stress with techniques like meditation, yoga or deep breathing exercises.
- Massage and reflexology therapies can help to restore sleep patterns and overall well-being.
- Ask family members to share responsibilities relating to children and the household, especially during and after pregnancy. Consult your healthcare provider regarding sleep issues.
Sleep is fundamental entity to have a healthy and refreshing body, however women are known to suffer from sleep deprivation. Women can overcome this condition by adapting regular exercise, having self-time, sharing the responsibilities and consulting healthcare provider when required.
-Content partner Happiest Health
