Health

The reason why women lose sleep more easily than men – VnExpress


Hormonal changes, anxiety in work and family, the influence of women’s diseases… make it harder for women to fall asleep than men.

According to the National Sleep Foundation, women are 40% more likely to have insomnia throughout their lives than men. Studies also show that women often take longer to fall asleep, sleep time is short and often feel tired when waking up more than men.

Doctor, doctor Nguyen Thi Minh Duc (Head of Neurology Department of Tam Anh General Hospital in Ho Chi Minh City) said that insomnia can occur in all subjects and ages. However, women often have more risk factors, making insomnia and sleep problems more common.

Hormonal changes when coming to the menstrual cycle, pregnancy … have an effect on women’s sleep. Before menstruation occurs, levels of the hormone progesterone usually drop. Premenstrual syndrome with symptoms such as emotional changes, irritability, abdominal pain … makes many women awake. During pregnancy, the endocrine changes, pregnant women often feel tired, insecure, easily nauseous… so the quality of sleep is also poor.

During perimenopause – menopause, estrogen levels decline (on average, women lose 1% of estrogen each year), making women more prone to anxiety, irritability, hot flashes, night sweats, and night sweats. disrupt sleep.

Anxiety and hormonal changes make women more prone to insomnia. Image: Shutterstock

Women are also often under pressure to do housework and take care of and teach their children more, so they are more prone to stress, stress, and even depression. Stress and anxiety are the causes of increased free radical production and activation of overactive neurotransmitters, leading to symptoms such as difficulty sleeping, insomnia, and poor sleep.

Women with urinary tract problems (such as urinary incontinence, loss of bladder control), polycystic ovary syndrome (PCOS), fibromyalgia, restless legs syndrome, sleep apnea. .. can all experience insomnia. They may also wake up several times during the night as a result of their symptoms.

How to improve insomnia in women

To improve insomnia, according to Dr. Minh Duc, women should start from establishing a healthy lifestyle, proactively taking care of their mental and brain health with scientific solutions.

First of all, you need to create a habit of going to bed and waking up at the same time to help the body’s biological clock work properly; ensure the bedroom is always clean and cool; Room temperature can be kept at 26-28 degrees Celsius.

Women also need to spend a reasonable rest time to relieve stress, regain positive energy for the brain with habits such as reading books, listening to music, practicing yoga… Arrange time, work outside and suitable housework; exchange with relatives to share scientific work, avoid pressure.

A healthy diet, fortified with foods rich in omega-3 fatty acids, magnesium, calcium, vitamins B, C, D… (found in salmon, walnuts, eggs, shrimp, milk, avocados) , broccoli, oranges…) also bring many benefits to sleep.

In addition, women also need to maintain regular physical activity. Exercise 30 minutes a day with healthy exercises such as walking, cycling, yoga… to help improve health, reduce stress, and improve sleep quality.

Women in the peri-menopause – menopause should go to the hospital for examination, endocrine tests, neuroendocrine examination, gynecology … to be diagnosed and treated for sleep disorders.

According to Dr. Minh Duc, some natural nutrients have the ability to support the prevention of free radicals, contribute to nourish blood vessels and strengthen nerve connections such as anthocyanins, pterostilbene in blueberries, ginkgo biloba. (ginkgo biloba). These essences have the ability to neutralize free radicals, increase blood circulation and nutrients to the brain, restore connection and function of neurotransmitters, thereby, helping to improve insomnia.

Trinh Ngo

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