Sleep problems may be more common in women than in men. Although the reasons for this are not entirely known, higher levels of mood disorders in women are thought to be a possible explanation for sleep disruption.

The average adult requires 7-8 hours of sleep each night to avoid a sleep debt, which manifests with poor concentration, fatigue, low mood and stress. Other long term consequences of not enough sleep can include:

• Susceptibility to insulin resistance and obesity. Research suggests that sleep regulates appetite, metabolism and weight control.
• Increased risk of cardiovascular conditions, which can occur with long-term lack of sleep. It is believed that chronic sleep problems increase inflammation and adrenal hormones in the body, contributing to the risk of many heart problems, including high blood pressure.
• Poor immunity. Sleep seems to help regulate and modulate the immune system.

Sleep problems in women
During the menstrual cycle, sleep patterns remain relatively consistent; however, progesterone, which is higher in the second half of the menstrual cycle, can promote a sense of sleepiness. Women who suffer from PMS seem to report both insomnia and increased sleepiness prior to their period. Things that may be of help include:

• Nervous system herbs – these can promote sleep and ease anxiety, tension and nervousness, symptoms which can often accompany PMS. Herbs that are most beneficial include chamomile, lavender, passionflower, and hops.
• B vitamins – these can support energy levels throughout the day and improve insomnia associated with stress at night.

Period pain can cause disturbances in sleep at night leading to greater pain sensation during the day. You may want to try magnesium which works as a smooth muscle relaxant helping to ease uterine cramping. It also can help relax and promote sleep.

Women who are pregnant have a greater amount of disturbances during sleep, due to nausea, stress, urinary frequency, restless legs, back ache, heartburn, and foetal movements just to name a few. Although it is best to discuss supplementation with your healthcare professional, here are some tips to optimise sleep during pregnancy. 

• Avoid caffeinated drinks and foods, such as chocolate and black tea. These can aggravate the nervous system, adding to tension, stress and a sense of stimulation.
• Eat a moderate meal a couple of hours before bed. A large meal before bed can interfere with sleep and promote reflux. Alternatively, hunger can also interfere with sleep, so it’s about getting the right balance.
• Don’t schedule too many appointments at night, to allow time to wind down before bed.
  If you suffer from restless legs, talk to your healthcare professional, as it can be due to low iron levels in some cases.
  

Menopausal women often experience difficulties sleeping, due mostly to night sweats, anxiety, and breathing problems.

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Comments

Hello Josephine, I am Rosaria, a Blackmores naturopath. Night shift work may certainly be very disrupting and contribute to unbalanced sleep patterns. However, there are a few natural remedies as well as lifestyle suggestions you may want to try. In terms of supplements I would recommend some magnesium as well as a gentle herbal sleep formula with passionflower, hops and lemon balm. When possible, try to get as many hours of consecutive sleep as you can, or take a nap prior to going to work if you feel tired. It is also important to maintain a consistent sleep schedule. Avoid seeing friends or taking phone calls during regularly scheduled sleep hours. Avoid coffee or other stimulants in the last four hours of the shift. Other techniques that may support the relaxation response are meditation, visualization, and deep breathing. You may want to try a few of them, see which one works better for you, and then set a routine prior your bedtime. Acupuncture may also be beneficial for shift workers as it helps to normalize and regulate the body’s functions, including helping the body getting back into its normal circadian rhythm. All the best Josephine!

Rosaria, posted 30+ days ago. Report Abuse

Hi Victoria, I’m Danielle, a Blackmores Naturopath. It sounds like you have found lots of good ways to manage your sleep problems, thanks for these great hints. Just as a suggestion, you may like to consider some magnesium to ease the cramps in your legs. Often taking this mineral at night helps with a relaxing night sleep, and relieves muscular cramps. Maybe not as enjoyable as a night out with friends, but useful none the less! Danielle , posted 30+ days ago. Report Abuse

I work night shift and have never had enough sleep, on my days off I have to keep the same routine or my sleeping patterns get disrupted and then causes me to have irregular sleep over the week, with the holidays my sleeping patterns go haywire and I find I am sleeping whenever I sit down to watch tv or any quiet moments and immediately I am snoring which has worsened over the years, are there any natural remedies for my situation apart from going to the doctors for more pills which usually dont help anyway. Be waiting for your comments thanks Josephine, posted 30+ days ago. Report Abuse

I am 67. My sleep is problematical because I often take a while to fall asleep and it is interrupted by night cramps and just waking, perhaps on turning over because of painful joints (I had an ankle replacement) as it can happen every hour later in the night though I usually go back to sleep, sometimes after passing urine or reading a page or two on my kindle. I notice sufficient exercise and not too much alcohol helps. Also a story programme on the TV or a good evening with friends seems to help relax me and I get off to sleep better. Being retired my activities are very variable. I notice that moderate exercise, moderate diet and a snack in the evening are helpful. In the winter a hot bath before bed helps. I got a latex overlay for my ancient latex mattress and that has made the bed much softer and more comfortable but firm on a slatted base. We could probably do with a new bed but hard to choose one that would really improve the situation and it is a big expense. Victoria , posted 30+ days ago. Report Abuse

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