Sleep disorders more common in women 1260x542
13 Jan 2012

Sleep disorders more common in women

2 mins to read
Naturopath Jennifer McLennan explores some common issues that could be keeping you awake at night.


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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