Insomnia is one of the most usually reported sleep problems. One in four women have insomnia symptoms, such as trouble falling asleep, trouble staying asleep, or both. About one in seven adults has chronic (long-term) insomnia. Chronic insomnia can affect your ability to do daily tasks like working, going to school, or caring for yourself. Insomnia is more common in women, especially older women, than in men.
Insomnia is a common sleep disorder. It is defined as an inability to go to sleep, waking up too early, or feeling unrested after sleep for at least three nights a week for at least three months. Most adult women need to get seven or more hours of sleep a night to feel rested.
Chronic or long-term insomnia makes it difficult to accomplish routine tasks like going to work or school and taking care of themselves. Insomnia can lead to or contribute to the development of other health problems, such as depression, heart disease, and stroke.
There are different types of insomnia which are:
Primary insomnia
Primary insomnia is a disorder. It is not a symptom or a side effect of another medical condition. Your doctor may diagnose your sleeplessness as primary insomnia after ruling out other medical conditions as a cause.
Secondary insomnia
Secondary insomnia is caused by or happens alongside other health conditions or as a side effect of prescribed medicines. It can be acute (short-term) or chronic (long-term). Most people with chronic insomnia have secondary insomnia.
Causes of primary insomnia
The exact cause of primary insomnia is unknown. It may be lifelong, or it can happen because of changes in your routine during travel or stressful life events.
Causes of secondary insomnia
Conditions that may trigger or happen at the same time as secondary insomnia include:
Mental health conditions, such as depression, anxiety, or post-traumatic stress disorder (PTSD)
Traumatic brain injury (TBI)
Neurological (brain) disorders, such as Alzheimer’s disease or Parkinson’s disease
Conditions that cause chronic pain, such as arthritis
Conditions that make it hard to breathe, such as asthma and sleep apnea
Trouble with hormones, including thyroid problems
Gastrointestinal disorders, such as heartburn
Stroke
Other sleep disorders, such as restless leg syndrome (RLS)
Menopause symptoms, such as hot flashes
Cancer
Side effects of medicines, like those to treat cancer, asthma, heart disease, allergies, and colds
Other things that can keep you from getting enough sleep include:
Caffeine, tobacco, and alcohol
Caffeine and nicotine in tobacco products can disrupt sleep, especially if taken within several hours of going to bed. Alcohol may make it easier to fall asleep at first, but it can cause you to wake up too early and not be able to fall back asleep.
A traumatic event
People who witness or experience a traumatic event, such as an accident, natural disaster, physical attack, or war, can have trouble falling and staying asleep. Getting treatment for symptoms of anxiety or PTSD as a result of the trauma can help insomnia get better.
A bad sleep environment
Having a bed or place to sleep that is uncomfortable, unsafe, noisy, or too bright can make it difficult to fall asleep.
A partner with sleep problems
If you sleep with a partner who snores or has sleep apnea, your sleep may be more restless and interrupted. Snoring and sleep apnea can be treated.
Pregnancy
During pregnancy, especially in the third trimester, you may wake up more often than usual because of discomfort, leg cramps, or needing to use the bathroom.
Having a new baby
Changing hormone levels after childbirth can disrupt your sleep. Very young babies do not usually sleep longer than a few hours at a time and need to be fed every few hours.
Who is likely to get insomnia
Anyone can get insomnia, but it affects more women than men. More than one in four women in the United States experience insomnia, compared with fewer than one in five men. In one study, women of all ages reported worse sleep quality than men, including taking longer to fall asleep, sleeping for shorter periods of time, and feeling sleepier when awake.
Older women are at a higher risk of insomnia. Other people at risk for insomnia include those who experience a lot of stress, those who have depression or other mental health conditions, those who work nights or have an irregular sleep schedule, such as shift workers, people who travel long distances with time changes, such as air travelers and those who have certain medical conditions, like sleep apnea, asthma, and fibromyalgia.
Why do more women have insomnia than men
Women may be more likely to have insomnia than men because women experience unique hormonal changes that can cause insomnia symptoms. These include hormonal changes during:
The menstrual cycle:
On days leading up to their period, many women report problems going to sleep and staying asleep. This is especially common in women who have premenstrual dysphoric disorder (PMDD), a more severe type of premenstrual syndrome (PMS).
Pregnancy:
When pregnant, especially in the third trimester, Women may wake up often because of discomfort, leg cramps, or needing to use the bathroom.
Perimenopause and menopause:
During menopause, hot flashes and night sweats can disturb sleep.
Some health problems that can cause secondary insomnia are more common in women than in men which include:
Depression and anxiety: People with insomnia are 10 times more likely to have depression, and 17 times more likely to have anxiety. Researchers aren’t sure if mental health conditions lead to insomnia or if insomnia leads to mental health conditions. But not getting enough sleep may make mental health conditions worse.
Fibromyalgia: The pain experienced with fibromyalgia can make it difficult to fall asleep and stay asleep.
How does insomnia affect women’s health
Insomnia can cause you to feel tired, anxious, or irritable in the short term. Over time, lack of sleep may increase your risk for more serious problems, including:
Accidents
Health problems, including diabetes and high blood pressure
Increased risk for falls, especially in older women
Women who have long-term insomnia may be more at risk than men with long-term insomnia for mood problems, heart disease and stroke, and obesity.
How to treat insomnia
If your insomnia is caused by a short-term change in your sleep/wake schedule, such as with jet lag, your sleep schedule will probably return to normal on its own.
Chronic or long-term insomnia can be treated with steps you can try at home to sleep better, cognitive behavioral therapy (CBT) and prescription medicines.
If insomnia is a symptom or side effect of another health problem, your doctor may recommend treating the other health problem at the same time. When the other health problem is treated, secondary insomnia often goes away on its own. For example, if menopause symptoms, such as hot flashes, are keeping you awake, your doctor might try treating the hot flashes first. Research suggests that older women who use hormone replacement therapy, eat healthy foods based on a Mediterranean diet, and limit how much caffeine and alcohol they drink may have fewer sleep problems than women who did not do the same
Talk to your doctor or nurse if you have symptoms of insomnia, and ask about the best ways to treat insomnia.
The importance of Sleep
Sleep is essential for good health. During sleep, our bodies and brains repair themselves. Some research suggests our brains use the time during sleep to clear away toxins that build up during the day. Sleep is also important to our ability to learn and form memories. Not getting enough sleep puts people at risk of health problems.
Tips to get better sleep better
It can be difficult to change everyday habits, but if you can stick with some of these changes, you might be able to improve your sleep. You may need to try these tips for several days in a row to improve sleep.
Try to go to sleep at the same time each night or when you get sleepy.
Try to get up at the same time each morning, regardless of how well you slept.
Do not nap longer than 30 minutes or anytime between 3 p.m. and bedtime.
Go outside every day for at least 15 to 20 minutes. The natural light will help you get into a natural pattern of sleeping.
Before bedtime, try to avoid bright, artificial light from computer screens, mobile phones, or televisions. Do not allow electronic devices in the bedroom.
Follow a regular, relaxing routine at the same time each night when you get ready for bed.
Go to bed only after winding down and when you are ready to sleep. Do not read in bed, listen to music, or do other activities that engage your mind and can keep you awake.
Keep your bedroom dark, quiet, and cool for sleeping. Use a sleep mask or light-blocking curtains. Use earplugs, a fan, or a white noise machine or app on your phone to block out sounds.
Do not drink alcohol or caffeine or use nicotine for at least five hours before bedtime.
Get regular physical activity during the daytime. Exercise or physical activity close to bedtime, or anytime in the five or six hours before sleeping, can make it harder to fall asleep.
Do not eat heavy meals or drink a lot of liquids two to three hours before bed.
If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy.
See your doctor or a sleep specialist if you think that you have insomnia or another sleep problem.
Research consistently finds that women around the world are more likely to struggle with sleep than men are. However, it is good to remember that prioritizing sleep is important, no matter your gender.
