Causes of Insomnia in Females & 5 Tips to Manage Sleeplessness

All over the world, millions of people suffer from insomnia, a prevalent sleep disorder that affects women much more frequently than it does to men. So many factors are responsible for insomnia in women like social, psychological, and biological. For appropriate diagnosis and treatment, it is essential to comprehend the reasons for insomnia in women. The main reasons for insomnia in women will be discussed in this article, along with 5 helpful tips for managing insomnia.

Causes of Insomnia in Females-

1. Hormonal Fluctuations-

Insomnia in women is majorly caused by abrupt changes in their hormone levels. Most changes in estrogen and progesterone hormones occur during periods, pregnancy and menopause. For instance, during stress, mood changes, and physical pain caused by premenstrual syndrome (PMS), it becomes more challenging to fall asleep. During pregnancy, sleep gets disturbed by a developing baby, sickness, and excessive urination. The menopause condition leads to a decrease in estrogen levels, which causes hot flashes and night sweats leading to further disrupted sleep.

2. Stress and Anxiety-

Women have to balance multiple responsibilities, such as employment, childrearing, and upholding interpersonal bonds, which can result in stress and anxiety. The strain of managing multiple responsibilities in life makes it difficult to unwind and go to sleep. Insomnia that persists might also be attributed to anxiety problems, which are more prevalent in women.

3. Depression-

Insomnia is linked with depression, which affects women at a rate almost twice than that of males. Falling asleep is a common problem for those who are depressed. A vicious cycle is created where insomnia exacerbates symptoms of depression. There are several reasons why women may experience sleeplessness associated with depression, including postpartum depression.

4. Lifestyle Factors-

Insomnia can be caused by bad sleeping habits, irregular schedules, and alcohol or caffeine use. It becomes more difficult for women to stick with a regular sleep routine if they are working women. The body’s natural cycle of sleeping and waking up is further disrupted by prolonged use of electronic devices before going to bed and also by not having any physical activity.

5. Medical Conditions-

Sometimes sleep problems in women can be due to some medical conditions. Insomnia is related to health conditions like thyroid, fibromyalgia, and restless legs syndrome (RLS). Moreover, women, particularly those who have gone through menopause, may also be affected by sleep apnea, which can lead to poor-quality sleep.

5 Tips to Manage Insomnia-

1. One must exercise regularly to lower their stress and enhance the quality of their sleep. Try to get in at least 30 minutes of moderate activity on most days of the week. However, try to stay away from intense workouts right before bed since it may have the reverse impact on your health.

2. Try to avoid having large meals, coffee, and alcohol before going to bed. Instead, try to choose a light snack option that encourages sleep, such as a banana or a small bowl of oatmeal.

3. Try to switch off all electronic devices an hour before going to bed. Instead, try other soothing non-screen activities like reading a book or having a warm bath.

4. Make sure the atmosphere where you sleep is calm because it creates a big impact on your sleep. Make sure the place where you sleep is cool, quiet, and dark.

5. Always maintaining a fixed sleep and wake-up time will help you in regulating your body’s internal clock. Establish a calming nighttime routine like reading or meditation.

Conclusion

Many women suffer from insomnia that is caused by a range of biological, psychological, and lifestyle issues. Women can easily improve their general well-being and sleep quality by understanding the causes and practicing good sleep management techniques. They can also take the help of healthcare professionals to deal with insomnia. Sleep is very important to maintain one’s good health.