5 Ways for Women to Get Better Sleep
Written by Shea Morrison, Founder of The Goodnight Co
How much do you prioritise sleep in your life? Did you know that getting good quality sleep is essential for your physical, mental and emotional wellbeing? The average adult needs seven to nine hours of sleep each night. But fewer than two-thirds of women get that much sleep each night, according to the Centers for Disease Control and Prevention (CDC). Even one night of poor sleep causes daytime sleepiness, trouble with memory and concentration, and impaired performance at school and work. Chronic sleep deprivation increases the risk for injury, accidents, illness, and even death.
Not all sleep is created equal
Not only is it important to get enough sleep, but it’s also vital to get good quality sleep, especially for women. Biological conditions unique to women, like the menstrual cycle, pregnancy, and menopause, all affect how well a woman sleeps. Women experience changing levels of hormones, like estrogen and progesterone, throughout the month and over their lifetime. Understanding the effects of these hormones, environmental factors, and lifestyle habits can help women enjoy a good night’s sleep.
The average adult woman sleeps eight hours and 27 minutes per night. Studies show that women tend to sleep approximately 11 minutes more than men. This is despite the fact that women have less time to sleep, because of the difference in paid and unpaid workload, increased expectations on caregiving responsibilities, and family and societal roles. However, even though women get more sleep overall, researchers have found that women experience lower-quality of sleep compared to men. This could be because women are more likely to nap during the day, which can further disrupt their sleep quality at night. It also could be because typically women are more likely to get up over night and care for other people within the family, interrupting their sleep.
Do women need more rest than men?
We all lead busy lives, but having a jam packed schedule is just one reason why women may need more sleep than men. Typically, women tend to have busier schedules than men on average - trying to balance their day job with taking care of children. After work, women often have to make dinner, focus on upkeep within the household and after school children activities.
The constant multitasking can be exhausting and take a toll on their energy levels.
It's important to recognize that society often places unrealistic expectations on women, which can have a harmful effect on their physical and mental health. Women are often expected to balance multiple responsibilities, which can lead to chronic stress and fatigue.
In light of these challenges, it's crucial to prioritise rest and self-care for women. By recognising the unique demands placed on women and supporting them in their efforts to rest and recharge, we can help promote their overall health and well-being.
Ready to get better sleep?
If getting better sleep is a priority in your life, here are five small things you can try to help support your sleep habits, resulting in better sleep.
Keep a journal of your sleep / wake times, and your correlating energy and mood – for at least 2 weeks. Once you have reviewed the information to see if there are any patterns.
Keep a consistent sleep / wake schedule – even on weekends!
Use the 20 minutes before bed to deeply relax: unwind from the day, incorporate a shower or bath, guided visualisations, journaling, breathwork, aromatherapy, or read a book. If you can, put your partner in charge of your children (if they wake during the night) at least 2 or 3 nights a week so that you share the load and you can try to have more uninterrupted sleep
Do not reach for you phone first thing in the morning, start your morning with two deep breaths and focus on something you are grateful for to start the day – rather than the doomsday scroll
Spend 10-20 minutes in morning light to set your circadian rhythm for the day
When it comes to your sleep, small habits make the biggest impact on your long term goal of getting better sleep. Step by step, prioritising your sleep will have so many long term benefits to your health and wellbeing.
For more information please visit thegoodnightco.com.au.
