How women can get a better night's sleep
Sleep expert at UQ's Institute for Social Science Research Dr Cassandra Pattinson shares her top tips for how women can support their circadian rhythms to achieve better sleep.
Sleep is essential for health. It allows the body and brain to recover and rest, enabling better physical and mental performance, as well as boosting our mood and well-being. However, research indicates that many of us are not getting enough.
In general, women and men have the same sleep needs – for adults, this is typically between 7–9 hours per night. However, women are almost twice as likely to report sleep problems than men.
Women report more difficulties falling asleep, staying asleep, and are more likely to be diagnosed with certain sleep disorders (i.e. insomnia) than men.
Factors which may contribute to these differences include hormone expression (including menstrual cycle phase), physical and mental health conditions (e.g. anxiety and depression are more commonly diagnosed in women), as well as social and cultural norms (e.g. work schedules and unequal division of household labour).
Another factor, closely related to many of those listed above, is that women may be slightly more susceptible to, and effected by, disruptions to circadian rhythms.
Also known as your internal body clock, the circadian system helps to coordinate sleep, alertness, and other key biological processes, in a predictable daily pattern of approximately 24-hours.
One of the main timekeepers of this system is the light-dark environmental cycle – daylight and darkness. This internal clock keeps you in-sync with night and day by responding to light.
The circadian system is not constrained by sleep need. This means that daylight, food, caffeine and other such signals work to make you alert and stay awake in the morning, regardless of how much sleep you had the night before.
If you have ever experienced jet lag, you know what it is like to have your circadian clock be misaligned with your sleep needs.
Research indicates that there may be structural, hormonal and slight timing differences which may cause this increased susceptibility in women.
So how can you improve your sleep and support your circadian rhythm?
The good news is that there are many ways to promote better sleep and circadian function. Here are my top tips.
1. Follow healthy sleep guidelines
Stick to a regular bed and wake time, minimise screen time in the hour before bed and get regular exercise.
2. Get light in the morning
Bright light, especially in the morning, is important to keep your circadian rhythms regular. An early morning walk or eating your breakfast outside may help you get the extra light you need to support your circadian cycle.
3. Manage stress
Stress is an inevitable part of everyday life, however, incorporating stress reducing activities into your day including exercise, limiting caffeine (within 4 hours of bedtime) and relaxation (e.g. yoga or mindfulness) can help to improve your sleep.
4. Limit alcohol
Many people believe that alcohol helps them relax and unwind after a stressful day, however, alcohol reduces sleep quality. Try to limit your alcohol intake, especially on nights where you know you need a good night’s sleep.
As in most fields of research, women are historically underrepresented in sleep and circadian research. Whilst this is improving, we do encourage women to be active participants in research and learning.
If you would like to know more about ways to improve your sleep and lifestyle and are aged between 18 and 24 years, we would like to invite you to take part in our Young Adult Health Study (YAHS).
If you are really concerned about your sleep, please speak to your GP for advice.
Image: ngupakarti / Adobe Stock
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