How does sleep affect my mental health?
When you sleep well, your mind and body are healthier. Your body needs time every day to rest and heal. Some sleep conditions, such as sleeping disorders, sleep apnea, and restless leg syndrome, make it harder to go to sleep or remain asleep. This can result in daytime drowsiness and make it more challenging to remain in great mental health.
Having a sleep issue can also set off a mental health condition or make existing psychological health conditions even worse. Mental health conditions or treatments can in some cases trigger sleep issues.
How much sleep do ladies require each night?
Many grownups require in between 7 and 9 hours of sleep a night to feel refreshed, although ladies who are pregnant might need more and older grownups might balance less.2
What sleep problems affect women?
Sleep issues that impact ladies more or in a different way from guys consist of:
• Sleeping disorders: More than 1 in 4 ladies in the United States experience insomnia, or the failure to fall asleep or remain asleep.3 Sleeping disorders is likewise more common in people with anxiety and stress and anxiety, which also impact more ladies than guys.4
• Uneasy leg syndrome: More women than males experience restless leg syndrome.5 It can take place to ladies of any ages, however it takes place usually throughout pregnancy.6 Likewise, some medications utilized to treat depression can cause restless leg syndrome. Depression is most likely to impact females compared to males.
• Sleep apnea: Sleep apnea may be underdiagnosed in women. Snoring is among the primary indications of sleep apnea. Females with sleep apnea might be underdiagnosed, because they normally report more basic symptoms, such as insomnia, anxiety, and nightmares.7
Why do females have more sleep problems?
Because ladies experience hormonal modifications throughout certain times and occasions that are special to females, women may be more likely to have sleep problems. These include:
• Premenstrual syndrome (PMS) and premenstrual dysphoric condition (PMDD): Ladies with PMS frequently report difficulty sleeping.8 Nearly 7 in 10 women with PMDD say they have problems going to sleep and staying asleep in the days leading up to their duration.9
• Pregnancy, particularly in the third trimester, when ladies may awaken more often than normal due to the fact that of discomfort, leg cramps, or requiring to use the restroom.
• Perimenopause, when hot flashes and night sweats often can disturb sleep. Also, about half of ladies report problems sleeping after menopause.10
How do I understand if I have a sleep condition?
Speak to your doctor if:
• You often have trouble sleeping and the sleeping ideas are not working for you
• You awaken throughout the night gasping for breath
• Your partner states that your breathing stops when yo u are sleeping
• Your partner states that your legs move quickly during slee
• You snore loudly
• You need to get up more than twice throughout the night to urinate
• You wake up sensation like you haven’t slept or are exhausted
• You drop off to sleep often throughout the day
How are sleep conditions detected?
To figure out whether your sleep problems are triggered by a sleep condition or another physical or mental illness, your medical professional will ask you concerns about your medical and sleep history. Sometimes it can take several check outs to a physician to figure out the reason for your sleep problems.
Your doctor or nurse might:
• Ask about any new or continuous health problems or tension.
• Ask about your sleep routines. Think about keeping a sleep diary for 1 or 2 weeks before you see your physician. Document when you go to sleep, get up, and take naps.11 Track for how long you sleep each night and you how feel throughout the day. Some totally free apps for your smart phone may also help you track sleep.
• Do a physical exam. This can help your physician guideline out other medical issues that might cause sleep problems. You might require blood tests to look for thyroid problems or other health issues.
• Suggest a sleep study. You may be asked to do a sleep research study if your physician believes a sleep condition is causing your sleep problems. Sleep research studies might tape brain activity, eye movements, heart rate, and breathing patterns while you remain overnight at a sleep center. A study can likewise tape-record just how much oxygen remains in your blood and how much air relocations through your nose while you breathe, in addition to your snoring and other measurements.
Can I take an over-the-counter (OTC) medicine to assist me sleep?
Yes, but speak to your medical professional or nurse about your sleep issues before utilizing an OTC product. Your sleep issue might be a sign of a various medical issue that requires to be treated. Also, OTC items are not suggested for routine or long-lasting use. If you choose to utilize a sleep medicine, doctors recommend that you:
• Read the medication label and instructions
• Utilize the medicine at the time of day directed by your physician or nurse
• Do not drive or do activities that need you to be alert
• Constantly take only the quantity your medical professional or nurse informs you to take
• Inform your physician or nurse about other medicines you use
• If you have any issues while using the medicine, call your medical professional or nurse right away
• Do not consume alcohol or use drugs
• Speak with your medical professional or nurse if you want to stop using the sleep medicine. Some medications need to be stopped gradually
What can I try in the house to help me sleep much better?
Try these pointers to help improve your sleep:
• Try to go to sleep when you feel sleepy and after that get up at the very same time each early morning
• Do not take naps after 3 p.m. if you normally sleep at night
• Do not consume caffeinated or alcoholic beverages or smoke late in the day or during the night
• Workout on many days. Workout or exercise done too close to bedtime can make it harder to go to sleep. Professionals suggest working out a minimum of 5 or 6 hours prior to your bedtime, specifically if you have insomnia.
• Do not consume or consume a lot within about 3 hours of bedtime
• Keep your bed room dark, peaceful, and cool. Attempt a sleeping mask if light is a problem. If sound is a problem, try earplugs, a fan, or a “white sound” maker to conceal the noises
• Follow a regular to assist wind and relax down prior to sleep, such as reading a book, listening to music, or taking a bath
• If you can not sleep within 20 minutes of going to sleep or do not feel sleepy, rise. Read or do a quiet activity until you feel drowsy. Then attempt returning to bed
• Do refrain from doing anything in your bed that might make you more awake. Using a smart phone, watching TV, or eating in bed can make it harder for you to go to sleep in bed
• Do not take a look at lighted screens like a laptop or mobile phone before bed
• See your physician or a sleep professional if you think that you have a sleep issue
How can I improve my sleep with a baby?
Having a child can make it a difficulty to get enough sleep. It can take children weeks or months to adjust to a sleeping regular or to begin sleeping through the night.
If you have a new infant, here are some ways to get more rest or get assistance:
• When the baby is sleeping, Sleep
• Don’t attempt to do too much or to do whatever by yourself. Ask your partner, family, and pals for assistance
• Have a partner, a pal, or another caregiver help take care of your child for a while so you can sleep
• Talk with other mothers so that you can learn from their experiences
• Sign up with a support group for new mothers. Ask your doctor, nurse, or midwife about groups in your location
• Ask your company if you can work part-time or decreased hours at very first if you go back to work after giving birth
If you continue to have trouble sleeping, or if you believe you are depressed, speak to your physician, nurse, or midwife.
My recommendation: Say Good Night To Insomnia
References
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2. Hirshkowitz, M., Whiton, K., Albert, S.M., Alessi, C., Bruni, O., DonCarlos, L., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health; 1(1): 40–43.
3. Kessler, R.C., Berglund, P.A., Coulouvrat, C., Hajak, G., Roth, T., Shahly, V., et al. (2011). Insomnia and the performance of US workers: results from the America insomnia survey. Sleep; 34(9): 1161–1171.
4. Zhang, B., Wing, Y.K. (2006). Sex differences in insomnia: a meta-analysis. Sleep; 29: 85–93.
5. Ohayon, M.M., O’Hara, R., Vitiello, M.V. (2012). Epidemiology of restless legs syndrome: a synthesis of the literature. Sleep Medicine Reviews; 16(4): 283–295.
6. Srivanitchapoom, P., Pandey, S., Hallett, M. (2014). Restless legs syndrome and pregnancy: A review. Parkinsonism Related Disorders; 20(7): 716–722.
7. Wimms, A., Woehrle, H., Ketheeswaran, S., Ramanan, D., Armitstead, J. (2016). Obstructive Sleep Apnea in Women: Specific Issues and Interventions. Biomed Research International; 2016: 1764837.
8. Baker, F.C., Driver, H.S. (2007). Circadian rhythms, sleep, and the menstrual cycle. Sleep Medicine; 8(6): 613–622.
9. Jehan, S., Auguste, E., Hussain, M., Pandi-Perumal, S.R., Brzezinski, A., Gupta, R., et al. (2016). Sleep and Premenstrual Syndrome. Journal of Sleep Medicine and Disorders; 3(5): 1061.
10. Jehan, S., Masters-Isarilov, A., Salifu, I., Zizi, F., Jean-Louis, G., Pandi-Perumal, S.R., et al. (2015). Sleep Disorders in Postmenopausal Women. Journal of Sleep Disorders and Therapy; 4(5): 1000212.
11. National Heart, Lung, and Blood Institute. (2017). How To Discuss Sleep With Your Doctor.
