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The Female Factor in Sleep Problems

Many women are unaware that their normal hormonal changes can set the stage for sleep deprivation. During the menstrual cycle, there are fluctuating levels of progesterone, a female hormone that induces sleep and affects body temperature. When these levels are low, women generally get less deep sleep. At mid-cycle, when levels are higher, the amount of restorative sleep increases. As menstruation begins, levels drop sharply, causing a night of insomnia for some women.

Women who suffer from Pre-Menstrual Syndrome get about one third less deep sleep than those without this problem. Researchers say that in these women, elevated progesterone levels may cause other changes that disrupt sleep.

Pregnant women are especially prone to sleep deprivation: they spend more of their night awake, and get less of the slow-wave deep sleep that restores the body. After the baby is born, nighttime feedings disrupt sleep, compounding the sleep deficit.

Among women of menopausal age, hot flashes are common. This symptom may trigger several awakenings during the night, eventually leading to sleep deprivation.

The best defense against sleep deprivation at any phase of a woman's life cycle is to take control of the factors she can manage. Here are some tips from the Better Sleep Council:

For PMS Sufferers

• Don't give in to sugar craving. After the initial sugar "high" you will experience an even greater feeling of fatigue. Choose breads, pasta or rice and you're likely to feel more alert.

• Schedule "down" time so you can get the sleep you need.

• Create a restful environment for sleeping—a cool, quiet, dark room

For Women Experiencing Hot Flashes

• Try slow, rhythmic abdominal breathing—this can reduce the frequency of hot flashes and help you sleep better.

• Soak in a warm tub—a relaxing bath 1-1/2 to 2 hours before bed helps adjust your body temperature for deep sleep.

Unwind early. Try to deal with any worries at least an hour before bed.

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