Today is National Sleep Day (13th March): How to Sleep More Soundly
Experts reveals why women’s sleep is so disrupted: Plus, how to sleep more soundly
It’s a story that many women have experienced: you go to bed early, drift off easily but then you wake up in the night and you’re wide awake.
A high six in ten (58%) Brits say they often wake up during the night without being prompted by a noise or anything else. This is more common in women with 64% of women more likely than men (51%) to say this often happens to them. Wake -ups aren’t just annoying, but they can get in the way of hitting the recommended seven to nine hours of sleep a night. In fact, one in five Brits aren’t getting enough sleep.
Mike Wakeman, researcher, pharmacist and the brains behind Evera Nutrition, a range of science backed supplements including vitamins, minerals, botanicals and herbals, explains that sleep, being one of the seven key pillars of wellness, is “absolutely vital for good health.”
Mike Wakeman continues: “Disrupted sleep is common and often, you may wake up and then go back to sleep within minutes. Although fine, problems arise when you are awake for long periods of time. This not only means you may not get the sleep you need, but it could indicate that something else is going on under the surface of your health and wellness.
“Studies consistently find that women have a higher prevalence of insomnia and trouble sleeping than men. It’s thought to be due to the fluctuations in female hormones which occur throughout a woman’s life and the impact they have upon sleep. In women, oestrogen and progesterone can influence sleep depth, body temperature, breathing and the hormone serotonin which primarily regulates mood, sleep, appetite and digestion.”
Mike Wakeman adds that in women, these hormones swing widely across life stages and the menstrual cycle and then declines sharply as they age, whereas in men, testosterone declines steadily and slowly and tends to cause fewer abrupt sleep disruptions.
Women of all ages are impacted by hormones. Perimenopause, which usually kicks in between the ages of 45 and 55, can play a big part in night time wakes up, but a woman’s monthly menstrual cycle can also impact sleep.
GP and an adviser to Evera Nutrition, Dr Nisa Aslam adds: “The perimenopause causes fluctuating and declining levels of oestrogen and progesterone. This can cause a disruption in temperature control and REM (dreaming) sleep as well as hot flashes and night sweats. Sleep problems in women aged between 30 to 39 tend to occur due to monthly fluctuations in progesterone and oestrogen. Whereas progesterone drops sharply before menstruation resulting in lighter and more fragmented sleep, reduction in oestrogen results in changes in sleep depth.”
To help your body sleep through the night, Dr Nisa Aslam suggests NEW Evera Nutrition Deep Sleep, which contains L-Theanine, Chamomile, Passionflower, Magnesium, Chinese Red Date extract and Hops. These all up-regulate GABA production.
Mike Wakeman explains further: “GABA is the brain’s main calming neurotransmitter. Meanwhile, Vitamin D, Tart Cherry, Saffron and magnesium are involved in the production of the sleep hormone, melatonin.”
Many of the nutrients in the NEW Evera Nutrition Deep Sleep supplement also help to reduce the potential for micronutrient deficiencies, which can impact sleep too. “Low levels of magnesium, folic acid and Vitamin D for example, are associated with poor sleep and poor levels of folic acid, Vitamin D and Magnesium are associated with restless legs syndrome, which can often cause night time wake ups too,” explains Dr Nisa Aslam.
But, female hormonal changes aren’t the only reason behind disrupted sleep. Could one of these be impacting your sleep too?
Three other reasons you’re not sleeping soundly
#1. It’s stress: Feeling under pressure? Whether it’s family, work, friends or just daily life admin, stress can really wreak havoc on your sleep.
Mike Wakeman adds: “Stress causes a rise in the stress hormone cortisol and higher cortisol before bed has been shown to cause disrupted sleep, resulting in people sleeping for less time and having lower sleep efficiency, meaning more time awake during the night.” A lack of sleep can also become a stress in itself.
Gentle evening downshifts such as stretching and breath work can help with relaxation before bed. Try to remove tech from the bedroom and avoid emails and doomscrolling as these can keep you awake.
#2. It’s your diet: What you eat before bed has an impact on your sleep. Dr Nisa Aslam says: “Large meals late at night can slightly raise body temperature, however your core temperature needs to drop in order for sleep to happen smoothly. So, focusing on smaller portions if you’re eating close to bedtime is ideal.”
“Highly processed or sugary foods before bed can also cause a spike in blood glucose, but when this spike drops (when you’re asleep) it can cause a release of stress hormones like cortisol and adrenaline to correct it. That can wake you up and keep you awake.”
Mike Wakeman adds: “Try to stop eating three hours before bed too as this allows your food to digest; often food can sit heavy in the belly, making sleep tricky.”
If you’re partial to a drink with dinner, consider cutting out the alcohol for a while. While alcohol can make you sleepy, it disrupts sleep quality later in the night, often waking you up.
#3. It’s a health issue: Sometimes, your disrupted sleep could indicate a deeper problem such as restless legs syndrome, sleep apnea or even diabetes, so it’s wise to know when to seek help.
Dr Nisa Aslam recommends speaking to your GP if:
- You wake up for long periods of time and can’t get back to sleep
- If you’re getting less than six hours of sleep each night
- If you have frequent night sweats or hot flashes that disrupt sleep;
- If you choke, snore or gasp in the night
- If you have increased levels of anxiety and depression
- If you are struggling to get through the day without falling asleep
- If sleep issues are interfering with work, mood, memory or safety.
Dr Nisa Aslam says: “A lack of sleep can have huge negative consequences on your mood, health, energy and even how you look, leaving you looking tired and lacking lustre. Knowing what might be disrupting your sleep and supporting your lifestyle to reduce sleep issues, can make a world of difference. Evera Nutrition uses the best, science-backed ingredients to help you sleep more soundly so you can wake up feeling your very best. For women, hormones can play a huge role in sleep disruption, so doing what you can to support your hormones and sleep will go a long way. Disrupted sleep certainly doesn’t need to be something to get used to.”