Getting enough sleep

SLEEP IS AN ESSENTIAL MARKER OF HEALTH FOR EVERYONE, HOWEVER, RESEARCH HAS SHOWN THAT SLEEP DIFFERS BETWEEN MEN AND WOMEN. WE ALL NEED ENOUGH REST FOR OPTIMAL HEALTH, BUT THERE ARE SEVERAL SIGNIFICANT DIFFERENCES BETWEEN HOW MEN AND WOMEN SLEEP.

One of the most notable differences in sleep between men and women is the amount of time they spend sleeping. Women generally require slightly more sleep than men, requiring an average of around 11 minutes more sleep per night because they tend to have more complex brain activity during sleep.1

Additionally, women are more likely to have their sleep disrupted:

• During the menstrual cycle, progesterone levels rise and can make women feel sleepier than usual. On the other hand, before their period, oestrogen levels will drop – leading to difficulty falling or staying asleep.2

• Pregnancy can cause difficulty sleeping during the later stages due to discomfort and the need to urinate frequently.3

• Breastfeeding, or ongoing primary responsibility for childcare, can lead to late nights, frequent awakening and a lack of control over sleep.

• During menopause, significant drops in oestrogen levels can lead to night sweats and other sleep disturbances. These can continue for several years after menopause.2

Disrupted sleep

Women are also more likely to suffer from sleep disorders than men. One of the most common sleep disorders in women is insomnia. This is characterised by difficulty falling or staying asleep, and is often associated with anxiety, stress, or depression. Women are twice as likely as men to suffer from insomnia, and it tends to be more severe among women.4

Restless leg syndrome is a neurological disorder that causes uncomfortable sensations in the legs, which can make it difficult to fall or stay asleep. Women are twice as likely as men to develop it, and the condition is more common during pregnancy.3

One significant factor that contributes to differences in sleep between men and women is hormonal fluctuations. Hormones such as oestrogen and progesterone can affect sleep patterns, particularly in women.5

In addition to hormonal fluctuations and sleep disorders, women's sleep can also be affected by lifestyle choices.5 For example, women who smoke or consume alcohol are more likely to experience sleep disturbances than men who do the same. Additionally, women who work night shifts or irregular hours are at an increased risk of developing sleep problems.

Cultural and societal expectations can affect how men and women sleep. For example, women are often expected to be caregivers for their families, which can lead to a lack of time for self-care and adequate sleep.6 Similarly, societal expectations for men to be breadwinners or to work long hours can contribute to sleep disruptions and a lack of restful sleep.

Different types of sleep

While women may need more sleep than men, men tend to experience a different type of sleep. Men spend more time in deep sleep, which is essential for physical recovery and regeneration and is therefore typically more restorative. Men also tend to wake less often during the night, so they feel more rested in the morning. However, men are twice as likely to develop sleep apnoea, a disorder which causes breathing to stop and start repeatedly during sleep. It can lead to snoring, daytime sleepiness, and other health problems if left untreated. It is more common in older men who are overweight or obese.7 This may also impact the sleep of women who share a bedroom with a snoring partner,

What can you do to improve your sleep?

• Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.

• Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music to help your body and mind relax before bedtime.

• Create a sleep-positive environment: Make sure your bedroom is dark, temperature-adjusted, and quiet.

• Avoid stimulating activities before bedtime: Don’t use electronic devices such as phones or tablets, exercise, or eat a large meal.

• Avoid caffeine and alcohol: Caffeine and alcohol can disrupt sleep, so it's best to avoid them in the lead up to bedtime.

• Get regular exercise: This can promote better sleep by decreasing the time it takes to fall asleep, potentially lowering your time spent lying awake at night, and reducing the risk of sleep apnoea. However, be careful if you’re planning to complete vigorous exercise right before you go to bed; post-exercise adrenaline may prevent you from falling asleep easily.

• Manage stress: Finding ways to manage stress, such as meditation, yoga, or deep breathing, can help improve sleep quality.

• Seek treatment: If you suspect you have a sleep disorder, such as insomnia, sleep apnoea or restless leg syndrome, seek medical attention for confirmation and treatment.

• Prioritise sleep: Recognise the importance of sleep and prioritise it in your daily routine. Avoid sacrificing sleep for work or other activities, as chronic sleep deprivation can have serious health consequences.

If you have concerns about your sleep quality, or suspect you or someone close to you may have sleep apnoea, chat to your local Blooms The Chemist Pharmacist about improving your sleep health.

1Do women need more sleep than men?: https://www.sleepfoundation.org/womensleep/do-women-need-more-sleep-than-men#references-175668

2Sleep and women’s health: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4327930/

3How is sleep different for men and women?: https://www.sleepfoundation.org/howsleep-works/how-is-sleep-different-for-men-and-women

4Insomnia and women: https://www.sleepfoundation.org/insomnia/insomnia-women

5Exploring sex and gender differences in sleep health: https://pubmed.ncbi.nlm.nih. gov/24956068/

6Menstrual cycle and sleep: https://www.sleephealthfoundation.org.au/pdfs/ Menstrual-Cycle-and-Sleep.pdf

7How to get better sleep, according to science: https://www.healthdirect.gov.au/blog/ how-to-get-a-good-nights-sleep