Why do women sleep less and wake up more often than men? I'm thinking this is just another "not fair" part of being a woman!
New research reveals that there's a biological difference, not just lifestyle factors on why women struggle more with sleep.
Here's the findings.
Women sleep 1 hour less than men.
Women's sleep is more fragmented and less restorative [non-REM sleep].
Stress hormones like cortisol, and fluctuations in estrogen and progesterone may play a key role.
Insufficient sleep directly harms emotional well-being.
How Does this Impact Me?
Because sleep impacts nearly every system in our body, from mood and hormones to immune system and long-term disease risk, getting a good night's sleep is essential for our health.
Sleep is not a one-size-fits-all, so becoming informed about these differences is the first step to improving sleep and better health outcomes.
Poor sleep quality can impact our mood, immune function, hormones, and increase the risk of chronic diseases like diabetes and Alzeheimer's.
Unfortunately for decades, research has overlooked the unique biology of women when actually studying sleep and testing solutions.
Women Are Not Little Men...
Biological differences, not just lifestyle may support women's disrupted sleep patterns because women are required to be more attuned with their environment, like caring for children.
During a woman's menstrual cycle, hormonal fluctuations like low estrogen and progesterone can impact sleep.
In the past [and even now!] research has prioritized men, which has led to poor drug safety and efficacy data for women.
Wake-up Call.
Treatments and solutions followed today may fail to address female-specific sleep challenges.
Side effects that women may experience can go unnoticed or disregarded.
Rising blood sugar and cholesterol can increase when sleep is poor.
What Can I Do?
Find a doctor who is willing to work with you in developing a protocol that supports hormones and biology around sleep support.
Try relaxation practices like deep breathing, meditation and yoga to support cortisol levels.
Limit caffeine intake to morning hours.
Get outside and move every day.
Stop eating 3-4 hours before bed.
Turn off all screens 30 minutes before bedtime.
Pay attention to Circadian rhythms by going to bed and waking at consistent times.
Limit blue light exposure before bedtime, and expose your eyes to morning sunlight.
Avoid alcohol, sugary treats, salty snacks and spicy foods in the evening.
Choose foods high in tryptophan and melatonin like; tart cherries, almonds, eggs, pistachios, turkey,and fatty fish.
Drink an herbal tea that contains; passionflower, valerian root, lavendar and chamomile.
Take a warm bath before bed.
Darken and cool your bedroom.
Supplements That Support Sleep.
Inositol- 2-3 grams 2X daily in the morning.
Magnesium glycinate/malate or bisglycinate - 120 mg. 2X daily.
Glycine - 3 grams before bed.
L-theanine - 200-400 mg. before bed
Remember This.
The earlier you go to bed, the better you will feel.
Going to sleep at 9-10pm is a great hack for weight loss, muscle gain and more energy.
Heading to bed early is the new badge of honor!
Sweet Dreams My Friends,
Jan
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