Women examines sleep complaints, whether short-lived or chronic, rampant in women, and the treatments required.
According to the National Sleep Foundation and other health organizations, more than 50% of adults are missing out on a good night’s sleep. How much sleep do we need? Some of us seem to function well with five or six hours of sleep a night, while others may need 10 hours to feel their best. Research suggests that eight hours is about right for most people, although the national average today is less than seven.
Women’s sleep troubles start with family and work stresses, which trigger their restlessness at night. However, certain factors disrupt your sleep, particularly during the menstrual period, pregnancy, menopause, and Postmenopause.
As you grow older, you tend to get sleepy earlier in the evening and wake up earlier in the morning. This is why many older people adopt an early-to-bed, early-to-rise pattern. The amount of sleep you need does not decrease with age, but the ability to sleep does.
Healthy older people sleep fewer hours and wake up more in the night. By age 45, so-called deep sleep almost entirely disappears. Three problems disrupt your sleep. They are insomnia, sleep apnea, and restless leg syndrome (RLS).
Insomnia
Insomnia, the inability to fall asleep or stay asleep and feel rested, is the most common sleep disorder. More women have it than men, and it is more common in old age than in youth. You may need help with insomnia if it impairs your physical, social, occupational, or psychological function. Furthermore, you may come to expect trouble with sleeping and associate the bedroom with sleeplessness. Consequently, the approach of bedtime provokes anxiety and brooding over sleep loss, which further aggravates insomnia.
Non-Medical Treatment For Insomnia
Make your bedroom a haven for sleep. Reserve your bedroom for two purposes only: sleep and lovemaking. Do not watch television, read, or play Scrabble in bed. Ensure the room is dark, quiet, and at a comfortable temperature.
Limit alcohol and caffeine. Alcohol may make you sleepy, but the effect wears off after a few hours, and then, you are likely to wake more easily. Avoid drinking caffeinated beverages from noon or mid-afternoon onward.
Establish a regular bedtime. Go to bed at the same time each night, and get up at the same time every morning. Avoid napping.
Wind down. Establish relaxing bedtime rituals, such as a warm shower/bath (if hot flashes are not a problem for you). Or a few minutes of reading in a comfortable chair or on the couch. Do not use this time to have potentially stressful conversations. Although regular exercise can aid sleep, avoid vigorous physical activity within three hours of bedtime.
If you can’t sleep, leave the bedroom. If you are still awake after 30 minutes, get up and do not go back to bed until you feel sleepy.
Sleep apnea
About one in four women over age 65 has sleep apnea. During sleep apnea, breathing stops repeatedly for a few seconds or longer every few minutes during the night. Age-related changes in the breathing passages are one cause. The soft palate becomes longer, fat pads in the throat fill out, and muscle tone decreases, making the airway less rigid. As a result, airflow may become partially blocked. This is obstructive sleep apnea, the most common type.
Treatment for Sleep Apnea
To treat sleep apnea, doctors usually advise patients to lose weight (if they are overweight), avoid alcohol and sedatives, and try different sleeping positions. It may help to avoid sleeping on your back. One effective treatment for sleep apnea, continuous positive airway pressure (CPAP), keeps the breathing passages open. Another option is a mouth guard that keeps the airway open by thrusting the jaw forward.
Restless Legs Syndrome (RLS)
People with restless legs syndrome experience tingly, creepy feelings in their legs when they lie down to rest or sleep. The sensations can last for more than an hour and seem to be relieved only by movement. Although mainly a concern in the elderly, it also occurs in as many as 15% of women in late pregnancy.
Treatment for RLS
To treat restless legs, you may get temporary relief from warm baths, muscle relaxation exercises, cold or heat packs, or leg massage. Avoiding caffeine and alcohol may help. Exercise also calms you for better sleep. More difficult cases may require drug treatment. Talk to your doctor before taking any medications if you are pregnant.
Bottom Line
Whether your problem is insomnia, sleep apnea, or restless legs, you can take measures to improve your sleep, either on your own or with your doctor’s help. Note that some changes in sleep are normal, but continued sleep deprivation can detract from a healthy, active life.
