To Sleep, Perchance to Dream …

With this famous line from Shakespeare’s “Hamlet”, the protagonist is talking about the uncertainty of an afterlife and the possibility of dreams, and not about getting a good night’s sleep. But Girl, it sure resonated with me!

I don’t think I’ve had a really good night’s sleep -I’m talking sleeping through the night, not having to get up to pee at least once- since 1990. Seriously! And I know I’m not alone!

Sleep is far more than a period of rest. It’s a complex active process during which the brain cycles through distinct stages, each marked by unique patterns of brain activity. Research has proven sleep to be essential for survival. The consequences of lack of sleep are severe and include cognitive decline, emotional instability, increased risk of heart attack, Alzheimer’s, diabetes, and a host of other depressing things.

More than 1/3 of adults regularly experience poor sleep, and women are more likely to suffer from lack of sleep than men.

But why, you might ask? As with most things, it’s complicated but I’ll try to shed some light on the matter.

Insomnia refers to general trouble sleeping, whether it’s trouble falling asleep or staying asleep. Specifically in women, there are particular time periods when certain sleep disorders are more common like, for instance, during the last trimester of pregnancy. Insomnia can also be more frequent in women who are going through menopause and are waking up at night with hot flashes.

And then there is the relationship between sleep and hormones. The relationship is complex because it can vary by individual and by cycle when hormones fluctuate.

Women are particularly vulnerable to sleep issues stemming from stress and anxiety. These conditions often have a reciprocal relationship, meaning that poor sleep can exacerbate anxiety and vice versa. Stress and anxiety trigger the release of stress hormones like cortisol, which can lead to heightened arousal and disrupted sleep.

So what can we do to get some much needed shuteye? Sleep experts recommend the following:

1.    Go to bed and wake up at the same time each day, even on weekends, to regulate your body's natural sleep-wake cycle (circadian rhythm).

2.    Avoid napping in the late afternoon or evening: as it can interfere with nighttime sleep. 

3.    Create a Relaxing Bedtime Routine such as taking a warm bath, reading a book, listening to soothing music, or practicing relaxation techniques like meditation or yoga.

4.     Avoid screen time (phones, tablets, computers) for at least an hour before bed: as the blue light emitted can interfere with melatonin production, a hormone that regulates sleep.

5.    Make sure your bedroom is cool (65-72 degrees), dark, and quiet. 

6.    Identify and manage stressors/stress.

7.    Practice relaxation techniques like yoga, meditation, deep breathing.

8.    Get regular physical activity.

9.    Avoid heavy meals or sugary snacks before bedtime.

10. Limit caffeine and alcohol consumption, especially in the evening.

 And if you are experiencing persistent sleep problems, consult your doctor or a sleep specialist They can help identify any underlying medical issues that may be contributing to your sleep problems and recommend appropriate treatment options.

Sleep is essential to our physical and mental wellbeing. Your body tells you what it needs. Naps can be a lifesaver. Go take a nap!

Sources: www.michiganmedicine.org, Sleep Foundation, utswmed.org