Sleep and your health

Sleep affects your physical and mental health. Getting enough sleep helps activate your mind and improve your mood; and it also helps prevent health problems. Women are more likely than men to have insomnia and other sleep problems. 1 Homonal changes during the menstrual cycle, pregnancy, and menopause can affect a woman's sleep. However, there are steps you can take to get the rest you need.

How does sleep affect my mental health?

Your body and mind are healthier when you rest well. Every day your body needs time to rest and recover. Some sleep disorders, such as insomnia , sleep apnea, and restless leg syndrome, cause problems falling asleep or staying asleep. This can make you drowsy and lead to problems maintaining good mental health.

Having trouble sleeping can also trigger a mental health condition or make a current mental health condition worse. Also, mental health conditions or treatment can lead to trouble sleeping.

How many hours should women sleep each night?

Most adults need 7-9 hours of sleep to feel rested; however, pregnant women may need more, and older adults may need less.

What sleeping problems affect women?

Sleep problems that affect women more or differently than men include:

. Insomnia. More than 1 in 4 women in the United States experience insomnia or the inability to fall asleep or stay asleep. 3 Additionally, insomnia is often more common in people with depression and anxiety, affecting women more than men. 4

. Restless legs syndrome. More women than men experience restless leg syndrome. 5 It can happen to women of any age, but it happens more often during pregnancy . 6 Also, some medications used to treat depression can cause restless legs syndrome. Depression is more likely to affect women than men.

. Sleep apnea. Sleep apnea may be misdiagnosed in women. Snoring is one of the main signs of sleep apnea. Sleep apnea may be misdiagnosed in women, since they often have more general symptoms, such as insomnia, anxiety, and nightmares

Why do women have more trouble sleeping?

Women may be more prone to sleep problems because they experience hormonal changes during certain times and events that are unique to women. Some of these factors are:

. Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD).  Women with PMS often have trouble sleeping. 8 About 7 out of 10 women with PMDD report having trouble falling asleep or staying asleep in the days before their menstrual period. 9

. Pregnancy , especially in the third trimester, when women may be awakened more frequently by discomfort, leg cramps, or the need to urinate.

. Perimenopause, when hot flashes and night sweats often interrupt sleep. Furthermore, about half of women report having trouble sleeping after menopause.

How do I know if I have a sleep disorder?

. Talk to your doctor if:

. You often have trouble sleeping and tips for falling asleep don't work

. You wake up at night gasping for air

. Your partner tells you that you stop breathing while you sleep

. Your partner says that your legs move quickly while you sleep

. You snore loudly

. You have to get up more than twice during the night to urinate

. You wake up feeling tired or like you haven't slept 

. You tend to fall asleep during the day

How are sleep disorders diagnosed?

To determine if your sleep problems are caused by a sleep disorder or another physical or mental health problem, your doctor will ask you questions about your medical and sleep history. Sometimes it can take several visits for your doctor to discover the cause of your sleeping problems.

Your doctor or nurse can:

. Ask yourself about any new or ongoing health problems or stress.

. Ask yourself about your sleeping habits. Consider keeping a sleep diary for 1 to 2 weeks before visiting your doctor. Write down when you go to sleep, wake up, and take a nap. 11 Record how long you sleep at night and how you feel during the day. Some free apps for your mobile phone can also help you record your dream.

. Get a physical exam. This can help your doctor rule out other medical problems that could cause problems sleeping. You may need a blood test to check for thyroid problems or other medical conditions.

. Recommend a sleep study. If your doctor thinks a sleep disorder is causing your sleeping problems, they may order a sleep study. Sleep studies can record brain activity, eye movements, heart rate, and breathing patterns while you spend the night at a sleep study center. A study can also record how much oxygen is in your blood and how much air passes through your nose while you breathe, as well as snoring and other measurements.

Can I take an over-the-counter medicine to help me sleep?

Yes, but talk to your doctor or nurse about your sleeping problems before using an over-the-counter product. Your trouble sleeping may be a symptom of a different medical problem that needs to be treated. Also, over-the-counter products should not be used regularly or long-term. If you decide to use a sleep medication, doctors recommend that:

. Read the directions and the drug label first.

. Use the medicine at the time of day indicated by the doctor or nurse.

. Don't drive or do activities that require you to be alert.

. Always take the dose indicated by your doctor or nurse.

. Talk to your doctor or nurse about the other medications you take.

. Call your doctor or nurse right away if you have problems using the medicine.

. Don't drink alcohol or use drugs.

. Talk to your doctor or nurse if you want to stop using the sleep medicine. Some medications must be stopped gradually.

What can I try at home to help me sleep better?

Try these tips to help improve your sleep:

. Try going to bed when you feel sleepy and getting up at the same time each morning.

. Don't nap after 3 pm if you normally sleep at night.

. Don't drink caffeinated or alcoholic drinks or smoke late in the day or at night.

. Get physically active almost every day. Exercise or physical activity done close to bedtime makes it difficult to fall asleep. Experts recommend exercising at least 5-6 hours before going to sleep, especially if you have insomnia .

. Don't eat or drink excessively 3 hours before going to sleep.

Keep your room dark, quiet, and cool. If the problem is light, try a sleep mask. If noise is a problem, try using earplugs, a fan, or a "white noise" machine to cover up the sounds.

. Follow a routine that helps you relax and calm down before bed, such as reading a book, listening to music, or taking a bath.

. If you can't sleep within 20 minutes of going to bed or are not sleepy, get out of bed. Read or do a quiet activity until you feel sleepy. Then go back to bed.

. Don't do anything in bed that can wake you up more. Using a mobile phone, watching television, or eating in bed can lead to trouble falling asleep.

. Don't look at lighted screens like a laptop or smartphone before bed.

. Consult your doctor or a sleep specialist if you think you have a problem sleeping.

How can I improve my sleep with a newborn baby?

Having a baby can be a challenge when it comes to getting enough sleep. Babies can take weeks or months to adjust to a sleep routine or begin to sleep through the night. Also, changes in hormone levels after delivery can disrupt your sleep. For some women, severe changes in hormone levels during and after pregnancy can cause a mental health condition called postpartum depression . Postpartum depression can also cause problems sleeping.

If you have a newborn baby, here are some ways to get more rest or help:

. Sleep when the baby is sleeping.

. Don't try to do too much or take care of everything yourself. Ask for help from your partner, family and friends.

. Your partner, friend, or other caregiver can help you take care of your baby so that you can sleep.

. Talk to other mothers so you can learn from their experiences.

. Join a support group for new mothers. Ask your doctor, nurse, or midwife about groups in your area.

. If you return to work after giving birth, ask your employer if you can work a half shift or fewer hours at first.

. If you continue to have trouble sleeping or think you are depressed, talk to your doctor, nurse, or midwife.