Research shows that 1 in 4 women have at least one symptom of insomnia. That could be difficulty falling asleep, staying asleep, or some combination of the two. Women are 40% more likely to have insomnia at some point in their life compared to men, even though women actually need more sleep than men. 

Different sleep strategies could be helpful depending on the source of insomnia. Here are some common sleep tips that could help women, specifically, in terms of treating their insomnia. 

Why women have insomnia 

Women have a higher chance of developing insomnia for a number of reasons. Women are almost 2 times more likely to have anxiety or depression. Both of these conditions often coexist with insomnia. Women also are more likely to develop other sleeping disorders like restless legs syndrome (RLS) and nocturnal sleep-related eating disorder. Hormones in women also play a huge role in their ability to sleep, as they often fluctuate greatly throughout the month, their lives, and with special conditions such as pregnancy and menopause. 

Over 66% of women struggle with sleep problems during menstruation, the most common symptom being premenstrual syndrome (PMS). PMS consists of back pain, anxiety, and depression, all of which can lead to insomnia. 

Pregnancy is another condition, that as it progresses, makes obtaining adequate sleep even more problematic. Almost 80% of pregnant women report sleeping issues. The average woman wakes up 3-5 times per night during the third trimester, and sleeping disorders like RLS, increase throughout pregnancy. 

Menopause leads to body changes such as increased weight, ho flashes, and sleep disordered breathing. Increased weight increases the risk for developing sleep apnea which also can interfere with sleep quality. 

Sleep Tips 

So what should women do? They cannot control their hormone fluctuations, and conditions such as pregnancy and menopause are a part of the natural course for many women. But, they need sleep and cannot afford for these changes to interfere with their ability to get quality sleep. Here are some strategies that may address the various causes of insomnia. 

Keep the bedroom cool 

At night, our bodies naturally cool one or two degrees. The lack of activity requires that our bodies are not working as hard or producing as much heat. However, hormonal fluctuations - like those seen in menopause - can lead to increased internal temperature. 

Combat this by keeping the room cool. Wearing layers of clothes at night can also help as removing them induces a sense of "cool". It is also helpful to have a fan or table top mini air conditioner that also provides extra cooling. 

Develop a bedtime routine 

Sleep training is not only for babies. Adults can also be sleep trained in the sense that by doing the same activity every night before bed, your brain learns to recognize when it's time to go to bed. This is essential, as your brain can begin to secrete hormones, such as melatonin, earlier in the night, so when you're actually ready to go to bed, your body is ready too. 

Choose a sequence of progressively calming activities to do every night before bed and make this your bedtime routine. You can even write down your routine and follow it every evening. After a while, your body will start to recognize the cues and begin shutting your body down. Try to start the routine at the same time every evening so you can be in bed at the same time every night. 

Take a warm bath or shower before bed 

Warm baths and showers are great before bed, because not only are they soothing, but they also can assist with lowering your body temperature before bed. Your body eat rises during the bath or shower, and then cools down as the water evaporates from your skin. A study found that those who bathed at night had fewer body movements in the first half of their sleep, indicated a potential increase in sleep quality. 

Lukewarm temperature showers may be the best option for menopausal women in order to avoid triggering a hot flash right before bed. 

Avoid Electronics at Night 

Avoiding electronics at night can improve sleep quality, as blue light interrupts the secretion of melatonin. Melatonin is important for inducing sleep. The light emitted from electronics disrupts melatonin's flow, leading to a longer sleep latency. Light is what triggers the brain to release cortisol and stay awake, which is not what you want when you are trying to go to bed. 

Reducing social media use can also help, as increased scrolling has been linked to more sleep disruption when compared to men. 

Use the restroom before bed and what what you drink

Urinary incontinence is common in pregnancy and menopause, as well as increased age. To prevent your bladder from waking you up at night, limit what you drink before bed, and use the restroom one last time before you go to bed.

What you drink before bed also matters. Caffeine, alcohol, and water are all diuretics, meaning they will increase the frequency of needing to urinate. Reduce your consumption of caffeine to no intake past the early afternoon, as caffeine is also a stimulant and can keep you awake when you're trying to go to sleep.

One glass of alcohol more than an hour before bed can also reduce the risk of increased urination throughout the night. Staying hydrated throughout the day is important, but try to stop drinking water at least an hour before bed. 

Exercise daily 

Regular exercise has a positive relationship to sleep. Aerobic exercise can reduce feelings of stress and anxiety for up to 2 hours after the workout. Your exercise can even be as short as 20 minutes of yoga for you to still receive some sort of benefit. 

Any kind of exercise is beneficial for your overall well-being. An 8-week program of exercise performed 3 times a week for 20 minutes at a time significantly reduced symptoms of PMS, according to one study. Another study found that six weeks of resistance training improved the quality of sleep in women and reduced the amount of time they spent in bed on the weekends. 

So exercise is great for improving symptoms that can interfere with your sleep, as well as improve your overall health. 

Manage stress 

Women often have higher levels of stress and anxiety than men. These symptoms can interfere with sleep through rumination and feelings of agitation. Finding positive ways to manage your stress and outlet feelings of frustration can positively impact your sleep. Exercise is a great option, but taking time to dedicate to your wellness and stress levels through relaxation techniques can improve your sleep and overall stress levels. 

Yoga is a great exercise for accomplishing this. It improves your flexibility, reduces your stress, and improves your ability to focus. Mindfulness meditation can also accomplish many of these same tasks. There are classes and online videos to help guide you through these practices. 

If you are a woman having trouble getting good sleep, then please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals. 

https://www.sleepfoundation.org/women-sleep/healthy-sleep-tips-women