It’s International Women’s Day on the 8th March 2022 – the annual opportunity to shine a light on many women’s achievements, challenge bias and campaign for equality in the future.
While once upon a time both men and women believed that achieving success meant sacrificing sleep – Margaret Thatcher reportedly got by on just four hours a night – advances in the study of sleep have taught us that this really isn’t the habit for women to give up.
One of the loudest advocates for paying attention to sleep is Arianna Huffington. In her book “The Sleep Revolution”, the founder of the Huffington Post shares how she went from working through the night to being a sleep evangelist when she realised the huge benefits to her cognitive and physical health. As she puts it, she was “more irritable, more reactive, less present, and absolutely less joyful” when she wasn’t sleeping well.
But getting quality sleep is easier said than done. Women experience a number of changes throughout their life that can have a negative impact on sleep patterns. From biological changes to environmental factors and lifestyle, it can be difficult for women to regularly maintain a sleep routine that promotes quality sleep.
So just what is stopping women from getting to sleep?
Biological Changes
Hormonal fluctuation can have a highly disruptive effect on women’s sleep patterns but are actually very common. They can occur as part of the monthly menstrual cycle, during different stages of pregnancy, peri-menopause and also menopause. The detrimental effect of hormones on sleep can be a frustrating side-effect of female biology – insomnia is 40% more likely to occur in women than in men.
Incidences of insomnia in women are known to actually increase with age – largely due to hormonal and physiological changes associated with menopause. As more research is directed into how the transition into menopause can have a drastic effect on women’s mood, cognitive abilities and mental health, it is now thought that it is those physical symptoms, in particular that are known to disrupt sleep quality.
Night sweats and hot flashes are two of the most common symptoms associated with menopause and have been reported to be experienced by over two-thirds of women. They can make it difficult to keep at a comfortable temperature through the night and keep the sleep surface dry and moisture-free. This makes it particularly important that the bedroom is always well ventilated, that bedsheets aren’t too restrictive and that the mattress does not lock in heat.
Sleep cycles during pregnancy and during the postpartum period can present an extremely challenging time also. Physical discomfort during pregnancy and the weeks following birth, mixed with the nocturnal sleep cycles of an infant can present a daily disruption to normal sleep patterns – often leading to extreme fatigue and frustration. Adapting to the sleep cycle of a newborn baby and sleeping on 2-3 hour shifts can seem torturous at times but thankfully, is relatively short-term for most.
Lifestyle Impact
Working night shifts, particularly on non-regular rotations, can have a damaging effect on our circadian rhythms. The sleep–wake cycle of our circadian rhythm is easily disrupted by shift working pattens.
Non-traditional working hours are often required across a wide range of professions for both men and women. Roles such as health and social care, emergency services and, increasingly, logistics and retail all place nocturnal strains on individuals. In fact, according to recent data, over 1.2 million women in the UK were working night shift patterns pre-pandemic.
Forcing one’s body into slumber during non-traditional hours can lead to sleep of a much-lower quality, often impacted by a lack of downtime, relaxation and disordered eating patterns. The impact on family life and routine can be profoundly difficult but managing sleep around childcare and other commitments can be problematic to prioritise.
Shift working can in fact have a longer-term negative effect on health. Research has shown that women who work in night shift rotations and sleep during the day have been found to be more at risk from a range of diseases, including a 4 times higher risk of breast cancer and cardiovascular disease.
There are, however, some proven ways to improve sleep quality for female night shift workers. Namely avoiding caffeine, sticking to ordered eating pattens and most importantly – incorporating natural light into your routine as much as possible.
Celebrate each day; prioritise sleep each night
No matter what line of work or stage of life, it’s critical that women (and their male counterparts) make time for sleep and put effort into creating a routine for good quality rest and recovery.