Insomnia in women often makes it difficult to fall into deep sleep and feel tired when waking up. The worrying thing is that this situation also puts you at risk of many health problems such as obesity, hypertension, type 2 diabetes …
Women with insomnia often have symptoms such as difficulty sleeping, easy to wake up but unable to fall back to sleep and often wake up earlier than planned, leading to lack of sleep .
Women are more likely to lose sleep than men because of the frequent and frequent hormonal changes. You change your hormones at the beginning of ovulation , menstruation, pregnancy and menopause .
In the following article, let’s learn about insomnia in women with Hello Bacsi to balance your life and have a better sleep.
Causes of insomnia in women
Insomnia in women is related to hormonal changes. Hormonal changes start when you reach puberty and continue until you reach adulthood and decrease again after menopause.
In addition to hormonal problems, women can also experience insomnia due to illness, nervous stress, sleep apnea, and restless legs syndrome .
Here are some of the most common causes of insomnia in women:
• Women going to menstruation: Insomnia in women can occur due to the impact of hormones in the menstrual cycle . Many women experience menstrual sleep disturbances due to cramps, bloating, and headaches.
• Women with Premenstrual Syndrome: Women with PMS often have poor sleep quality.
• Women during pregnancy: Pregnant women may experience insomnia due to nausea, vomiting, frequent urination, changes in body temperature, and difficulty in finding comfortable sleeping positions. You may also lose sleep due to baby movement or restless leg syndrome.
• Breastfeeding causes insomnia: Breastfeeding women often experience insomnia to meet the needs of their newborns. Women who are just starting to be a mother may be uncomfortable as their body adjusts to a nursing schedule.
• During menopause: Insomnia among women in menopause is quite common due to the main cause of hot flashes and night sweats. Postmenopausal women have a higher incidence of sleep apnea and restless leg syndrome compared to other women.
• Women working in shifts: Women who work at a fixed time will lose sleep more easily. They are also at risk for menstrual disorders, infertility, miscarriage and breast cancer.
• Illness: Women may experience insomnia when suffering from cancer, asthma, diabetes, hypertension, Alzheimer’s , Parkinson’s, gastroesophageal reflux …
Health harms when women lack sleep
Insomnia in women dangerous? A study conducted by Duke University Medical Center researchers found that insomnia in women can put them at an increased risk of the following health conditions:
• Weight gain: Women who lack sleep often increase appetite, leading to weight gain, even obesity.
• Hypertension: P screaming women will tend to increase levels of C-reactive protein as restless sleep problems, a sign of inflammation related to hypertension .
• Have Type 2 Diabetes: Women who lack sleep often increase insulin and black sugar levels so they are more susceptible to type 2 diabetes .
• Depression: Women often get angry, hostile and overthinking, leading to insomnia. Insomnia in women also easily causes them to have negative thoughts , anxiety and lead to depression.
How to treat insomnia in women
The treatment for insomnia in women depends on how long you have insomnia. If this occurs in a short time, it can improve at home, but if insomnia persists, see a doctor and treat the disease.
How to improve insomnia in women at home
You can do the following to get enough sleep and get a better night’s sleep while at home:
• circadian rhythm sync: You should go to bed and wake up at the same time every day, even on weekends to help your body sync with its natural circadian rhythm, thereby making it easier to fall asleep.
• Be more active during the day: Exercising moderately during the day or participating in outdoor activities will help your body get ready for bed at night. You can also do a good night’s sleep yoga exercise at home for deeper sleep.
However, you should avoid doing high-energy prebed exercises like cardio , jogging, and weight training as these can make it harder to fall asleep.
• Avoid using electronic devices: Using electronic devices at night will easily make you lose sleep because you are busy watching movies, texting … In addition, the blue light from electronic devices is The same design as the effects of the sun also makes you awake so it is easy to lose sleep.
• Avoid eating late: Eating late or eating before bed will make it harder to fall asleep. Nighttime eating habits also make it easier for you to gain weight and increase your risk of heart disease.
• Keep room temperature cool: Your bedroom is cool, clean and tidy will help you feel comfortable and sleep better.
• Design a relaxing bedroom space: You should arrange furniture in the bedroom to relax and easier to fall asleep. At night, you should not turn on the lights, but keep the night light on with a warm light that will help you sleep well.