WOMEN AND REST, WHY WOMEN SLEEP LESS

Why Women Sleep Less and Wake Up More: The Truth About the Rest Gap

Sleep is one of the most primordial aspects of health and well-being. Some studies, however, say that women sleep less and wake more during the night than men. Such "rest gap" has long-term implications for physical health, mental well-being, and general quality of life. But what does it really mean, and how can this gap be bridged? Let's expose why women don't sleep well and how they may get their rest back.

The Rest Gap: What Is It?

The rest gap is a consistent pattern in the trend that women report worse quality sleep than men. It includes sleeping fewer hours, experiencing more interruptions, and having a hard time getting restorative sleep.

Key Statistics :

👉 Women are also at a 40% increased risk of developing insomnia compared to men.

👉Women sleep just 11 minutes less on average than men, according to a recently published research in the journal "Sleep Health".

👉 Women were also mostly viewed as victims of sleep disorders like restless leg syndrome and sleep apnea, particularly at specific times of life.

👉 It is very real and has nothing to do with illusion. Instead, it is related to biological, psychological, and social reasons.

Biological Factors Affecting Women's Sleep

Women's biology has a lot to be said in the causal aspect of sleep disorders. These include hormonal changes, the menstrual cycle, pregnancy, and menopause which interfere with sleep.

1. Hormonal Changes: 

These include hormones like oestrogen and progesterone, which affect body temperature, mood, and melatonin-one of the hormones that regulate sleep.

👉 Menstrual Cycle: Many women are affected by disturbances from their menstrual cycle and mainly experience it during the premenstrual phase, caused by dips in hormone levels.

👉 Pregnancy: Hormonal changes, body aches and nocturia during pregnancy often cause sleep fragmentation.

👉 Menopause: The symptoms of hot flashes, night sweats, and hormonal imbalances in themselves are legendary for waking people up at night and preventing them from falling asleep.

2. Differences in Circadian Rhythm

Scientific studies show that females have a relatively shorter circadian rhythm than the opposite sex. Accordingly, women's internal clock might make them drowsy earlier at night and wake up earlier in the morning even when they haven't received adequate rest.

3. Increased Risk of Sleep Disorders

Women are at higher risk for some specific sleep disorders such as:

👉 Insomnia : This is associated with anxiety, stress,and hormonal changes.

👉 Restless Leg Syndrome (RLS): More prevalent in pregnancy and menopause.

👉 Obstructive Sleep Apnea (OSA): Although they often go undiagnosed, women with OSA suffer from disrupted breathing and poor sleep quality.

Psychological Stress and Mental Load

There's more to the biology,psychological aspects greatly impact women's ability to sleep. Men do not have to live up to society's expectations.

1. The "Second Shift"

Women have been known to balance careers while still having household responsibilities. This is called the "second shift." There is little time for rest and self-love, that chronic stress coupled with sleep deprivation occur.

2. Anxiety and Depression

Women are nearly twice as likely as men to suffer anxiety and depression closely linked to sleep disorders. Racing thoughts, excessive worry and low mood. All these can disrupt the ability to fall and stay asleep.

3. Caregiving Duties

Whether it is children, elderly parents or another family member, caregiving is a heavy burden on women's sleep. Interruptions at night, stress,and the need to be "on call" constantly can make achieving restorative rest impossible.

Social Expectations and Cultural Norms

1. Gender Roles and Sleep Sacrifice

Cultural norms require women to put others first and themselves last, even over a good night's rest. It can go from waking up for a crying baby to managing the family schedule, women sacrifice sleep time for societal expectations.

2. Stigma Around Rest

Sometimes, rest is considered indulgent or unproductive. House chores, professional tasks and other duties seem too important for the female to sleep over, thus continuing the cycle of sleep deprivation.

Health Effects of the Rest Gap

Women's long-term sleep deprivation has severe health consequences, among them;

1.Cardiovascular Health: Poor sleep has been linked to a higher risk of heart disease, which is the number one killer of women on earth.

2.Weakened Immunity: The body will only fight its illnesses whenever well-rested. without good sleep, women become more vulnerable to various infections.

3.Psychological Health: All-time sleep deprivation intensifies diseases such as anxiety, depression, and mood swings.

4.Weight Gain and Diabetes: Sleep loss affects the hormone that regulates hunger. This leads to increased chances of obesity and type 2 diabetes.

While most factors influencing the sleep of women are not in their control, there are a few strategies to close the slumber gap.

1. Sleep as a Non-Negotiable

Women need to accord sleep the same importance as diet and exercise. They can establish a bedtime routine and create an environment for slumber.

2. Doctor's Consultation on Slumber Issues

Women who must continually face sleep disorders, such as sleep apnea, insomnia, or restless legs syndrome, should not be taken lightly. She should see a doctor to be assessed and treated accordingly.

3. Relieve Stress and Mental Burden

👉 Delegating Tasks: Sharing of the mental burden is really relieved by delegating many tasks to the partner or with family members.

👉 Mindfulness Exercise: Activities, such as meditation, yoga or journaling, can decrease the stress level and even increase the level of the body's relaxation before falling asleep.

4. Make a Sleep-Inducing Environment

👉 Dark and Cool Room: A cool, dark, quiet bedroom is conducive for quality sleeping.

👉 Reduced Screen Time: Reducing the exposure to blue light through devices at least an hour before bed improves the melatonin production.

👉 Invest in Comfort: A good quality mattress, pillows, and bedding can make all the difference.

5. Correct Hormonal Imbalances

Women with hormonal imbalances due to menopause or pregnancy should consult their doctor about the options. Hormone therapy, supplements or lifestyle changes may be needed to mitigate sleep challenges.

Social Reformations Required to Improve Rest Gap

This is not to say that individual-level strategies don't matter, but systemic change is necessary to solve the larger problems that define societal imbalances.

1. Flexible Work Policies

An employer can support women by providing flexible work arrangements, parental leave,and wellness initiatives to enhance work-life balance.

2. Breaking Gender Norms

There is a need to break the old myths that place all the caregiving and management of the homestead on a woman's back. Promoting equality at home and at the workplace can help alleviate tension and provide relief time for rest.

3. Increased Awareness and Research

Further research will need to be conducted in order to find targeted solutions to promote women's sleep health. Public awareness campaigns can also enlighten about the importance of sleep, which is only exclusive to women.

Conclusion: Sleep Recovery for Women's Health

The rest gap is a multidimensional issue that depends on factors biologically, psychologically and socially. Overall, understanding and implementing strategies in prioritizing sleep can help women take crucial steps forward in bettering health and wellbeing.

Closing the rest gap will require concerted action: A change in social norms and enacting enabling policies. Sleeping skills should be at the heart of societal transformation toward healthiness and justice.

Sleep is not a privilege;it is a right. Women should get the same chance that  men get to rest, recharge, and flourish.

Thanks for reading,

 

Have a nice day 😊.