Every adult needs at least 7 hours of sleep every night for optimal health. When you don’t get enough sleep, it can lead to a day of grogginess, exhaustion, dry eyes, and increased appetite. But when you never get enough sleep, you run the risk of unwanted weight gain, chronic illness, and chronic fatigue. “Enough” sleep, though, means different things to adults. For instance, women need more sleep than men.
Why do women need more sleep?
Women get 11-13 more minutes of sleep each night compared to adult men. This could be because of the behavioural and biological differences. According to the Sleep Foundation, women are 40% more likely to have insomnia. They are also twice more likely to get diagnosed with anxiety and depression. Hormones also affect the sleep cycle. It’s possible that because women experience more hormonal fluctuations, they will need more sleep.
Other conditions that can cause women to need more sleep include menstruation, pregnancy, and menopause. The menstrual cycle can cause cramps, bloating, body aches, and fatigue which leads to more need for sleep. Pregnancy changes the body, completely changing hormone cycles, changing mood stability, and increasing fatigue. When the child arrives, they also disrupt the parents’ sleep cycles, especially the mother. Women also develop more restless leg syndrome than men, especially during pregnancy, which makes it harder to fall asleep. Menopause causes hot flashes, sleep apnea, and fatigue. All these and other social reasons are why women get and need more sleep than men.
The Sleep Foundation also found that women take more day naps than men which leads to disrupted sleep routines. Women also wake up earlier than men when they’re in homes where they do most of the housework. They also sleep later because of the gender roles they play to ensure the house is running.
Women also fall asleep faster than men because they may be more tired on average. But during menopause, they may need more time to reach deep sleep—where your body is at its least active during sleep. Some scientists also believe women spend more time in deep sleep than men.
Are you getting enough sleep?
Your sleep needs, regardless of gender, are determined by your physical condition, age, lifestyle, and medical condition. For example, the average adult needs 7 hours of sleep but an Olympic swimmer needs about 10 hours. The more physical labour your body is subjected to, the more sleep time you need to recover. People older than 65 years should be getting more than 8 hours of sleep. People recovering from an illness also need a lot more rest.
The signs that you aren’t getting enough sleep include:
- Increased skin breakouts
- Puffiness or discolouration under the eye
- Weight gain
- Craving junk food
- Taking more stimulants like coffee or energy drinks to stay awake
- Unstable moods
- Depression and anxiety
- Poor memory
- Struggling to concentrate
Lifestyle: Tips To Manage Daytime Sleepiness
How to get better sleep
It’s important to get enough sleep to ensure you remain healthy. Even when you end up in situations where you can’t avoid a disrupted routine, like a pregnancy, having better habits can reduce instances of fatigue.
Practice good sleep hygiene
This includes ensuring your sleep area is clean, dark and well-aerated. Your bedding should be clean and the mattress comfortable. Change out your sheets frequently, air out your duvets, and have them cleaned every month. Lifestyle: 9 Common Bedding Mistakes To Avoid
Avoid food and drinks before bed
There are a lot of sleepy-time teas and foods advertised. Many promise to help you get better sleep. However, you should try to stop eating at least three hours before bedtime. Don’t drink alcohol before bed. 6 Drinks To Take For A Good Night’s Sleep
Better Sleep: Foods To Eat And Foods To Avoid
Stop using your phone
Your phone and other electronics emit blue light, reducing the production of melatonin, the sleep hormone. Don’t use your phone before bedtime and stay off your computer. If you need to do some activities before bed do exercise, shower, meditate, or deep breathing. Exercising before bed helps reduce anxiety and stress. It also makes it easier to fall asleep. Health & Technology: 6 Ways that Night Time Phone Use Destroys Your Sleep
Seek medical help
If you’re not getting enough sleep because of medical conditions, you should see your doctor as soon as possible. Conditions like sleep apnea can lead to brain damage. If depression is causing your insomnia, seeing a psychiatrist can help you get the treatment needed to regulate your condition. How Sleep Apnea Can Lead To Brain Damage
Check out:
Wellness: Why You’re Always Tired Even After Sleeping Enough
Do You Get Enough Sleep But Still Wake Up Feeling Tired? Try This Method Of Planning Your Sleep
Health: The Pros And Cons Of Taking Sleeping Pills
7 Ways To Fix Your Sleep Schedule Especially For Those With Irregular Sleep Patterns
7 Reasons Why Oversleeping Is Bad For You
