Age and hormones contribute to a greater need for sleep among women
ANALYSIS | AGENCIES | Women and men love to debate the differences between the sexes. But here’s the reality: Science confirms that women not only need more quality sleep than their male counterparts, but they also have a more challenging time getting it. Societal expectations and lifestyle differences play a role in these discrepancies, but it’s basic body chemistry that’s the real issue.
Although age and stage of life significantly influence sleep changes for both sexes, studies suggest that female sex hormones affect sleep quality and regulation. While these hormones appear to promote better sleep overall, the constant fluctuations with menstrual cycles, pregnancy, postpartum and menopause lead to disruptions in female sleep patterns and needs — a problem that most biological males don’t have to face.
How much sleep should women get each night?
According to the Centers for Disease Control and Prevention (CDC), adults need 7-9 hours of sleep each night. That said, because sleep needs vary from person to person, you may want to think about your sleep habits toward the end of a relaxing vacation. How long do you tend to naturally sleep without the pressure of work schedules or alarms?
“There are individuals who need much less than the general average, as well as those that need more,” says sleep expert Jessica Mong, professor of pharmacology at the University of Maryland School of Medicine. She added that it’s “also dependent on one’s homeostatic sleep need or sleep debt.”
She explains that our society is chronically sleep-deprived, meaning that more sleep is usually needed for someone to feel truly rested.
One novel study performed in 2013 found that women sleep about 11-13 minutes more per night than men, but there has been little research to explain why.
Women’s longer sleep periods and the role estrogen appears to play on sleep cycles indicates that women likely sleep better than men thanks to their intrinsic hormones. However, that’s not necessarily the case. Mong says there is a clear sex difference in the circadian timing of melatonin and body temperature, with women having their peak almost an hour earlier than men. She explains that this indicates women should go to bed earlier than men, which often isn’t the case.
The role of sex hormones
The role of sex hormones in sleep quality and duration is most pronounced during phases of life characterised by significant hormonal shifts. Puberty marks a time of substantial hormonal changes for everyone, but women face additional challenges during pregnancy and menopause. These life phases see the most significant fluctuations in estrogen and progesterone levels, which also affect sleep.
Mong says that the influence of hormones on sleep cycles is particularly evident during pregnancy, with progesterone levels peaking at the end of the first and the beginning of the second trimester. Higher progesterone levels are associated with increased drowsiness and may even induce sleep.
Beyond the major hormonal shifts of puberty, pregnancy and menopause, women also experience more routine hormonal changes during their menstrual cycle. Data shows that women report higher rates of sleep disturbances and poorer quality sleep in the week before their periods.
Age and life stage play a role
Sleep problems are known to increase with age across both sexes, but in women, these changes are often driven by hormonal fluctuations, societal roles and expectations.
For instance, women reach puberty earlier and typically sleep longer than men until they are 50-60 years old, the period when menopause sets in and hormone levels change dramatically. A notable difference is the elevated risk of insomnia among women of this age.
Finally, post-menopause, women experience continued alterations in core body temperature, melatonin rhythms and circadian cycles, leading to reduced sleep duration and quality.
One other factor that’s impossible to ignore is the role of parenthood and caregiving on women’s sleep needs and quality. While women may tend to sleep slightly more than men, work schedules and family responsibilities significantly affect the quality of their sleep.
Improve sleep habits
Numerous holistic methods as well as over-the-counter and prescription treatments can help you achieve a better night’s sleep. While hormone-driven changes are beyond your control, you can take steps to enhance your sleep quality.
To improve sleep hygiene, Mong recommends shutting down electronic devices well before bedtime. You should also make sure your sleep environment is conducive to better rest. It should be cool and dark (between 60-68 F) with no ambient light. It’s generally best to allow your natural sleep cycle to dictate the duration of sleep rather than your alarm clock.
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Source: The Internet