Life Changes & Women
Some life changes are unique to women, such as the menstrual cycle,
menopause and pregnancy. These changes can significantly influence your
health and your sleeping habits. If you are experiencing difficulty
sleeping, lasting more than a week or two, talk with your health care
provider. Scroll down for further information concerning these life changes
and sleep disorders.
What affects my sleep?
There are many factors at play that can affect the quality of your sleep.
For example the constant demand of being a mother, worker and partner can
have an influence how well you sleep. Changes in hormones often cause
insomnia, irritability and other problems. You may lie awake at night
thinking about what you have yet to get done, along with the daily worries a
family can provide. Every man, woman and child needs quality sleep to
maintain health and daily life. To learn more about good sleep habits, click
here.
The Menstrual Cycle
During the menstrual cycle women often experience emotional and phsyical
symptoms, including cramping, fatigue and irritability. These symptoms can
affect how well you sleep. Some women may experience more arousals and sleep
disturbances during the premenstrual period. As a result of the increased
arousals, some women may sleep longer than their usual time frame. These
symptoms usually cease after menstration begins, yet in some cases sleep
disturbances may continue or even worsen. Regular exercise and a diet low if
salt, sugar and fat can ease your symptoms. See sleep hygiene for more tips
on sleeping better.
Pregnancy
Due to emotional and physical changes, getting high quality sleep can be a
challenge in late pregnancy. Listed below are some tips to help you sleep
better:
* Take a warm shower or bath just before bed.
* To relax ask your partner to massage your back, shoulders and neck.
* Try sleeping with pillows under your back and stomach, as well as between
your knees.
* Take short naps if you feel tired during the day.
* Limit your fluid intake as it gets close to bed time, this will reduce
nighttime urination..
* Sleep with your upper body raised 6-8 inches to reduce chance of
heartburn. Avoid lying down for two hours after you eat.
* A creeping or crawling feeling in your legs may affect your sleep. Try to
stretch, walk or massage your legs.
* Limit or a void coffee, tea, sodas and other caffeine products.
Motherhood
Motherhood at times can be stressful, find ways to rest and relax each
chance you get. Frequent rest periods can give you the energy you need to
take better care of yourself and your family. Listed below are some helpful
tips:
* New mothers often feel a little down for a while, don't be afraid to share
your feelings with your loved ones.
* You should talk to your health care provider if your feelings affect your
sleeping and or eating.
* Try to adjust your baby’s sleep to fit a day-night cycle.
* During the day try to keep you baby active, then he or she will sleep more
at night.
* Try and get some outside activity, the fresh air and daylight may help you
both sleep better.
* If your baby is sleeping, take a break and relax, take a nap if you need
one.
Menopause & Premenopause
In the months or years before menopause, your body produces fewer female
hormones. This can cause physical or emotional changes that can affect your
sleep. Ask your health care provider about hormone replacement therapy.
Also, try these tips:
* If you experience hot flashes and night sweats, try avoiding spicy foods
and caffeine at nighttime. You may want to keep a window open or have a fan
going. Try using cotton sleepwear and sheets.
* Mood swings can cause insomnia, fatigue or depression. Share your feelings
with another woman your age and or your health care provider.
* Make sure you get all the necessary vitamins and minerals you need.
