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World Sleep Day 2024: Women wear different roles in their daily lives, juggling different responsibilities. But if you don’t get enough rest, this constant balancing act can have a negative impact on your health. Research shows that women need more sleep than men to stay healthy. On the contrary, in modern times, many women do not get enough sleep due to ever-increasing demands at home and at work. Recent research has revealed the important role that quality sleep plays in maintaining optimal physical and mental health, especially for young women. (Also read | World Sleep Day 2024: Is sharing a bed or sleeping alone better for your mental health?)
Research shows that insomnia is more common in women than men, especially after a certain age due to hormonal changes after menopause. Reduced production of estrogen and progesterone in the body of postmenopausal women can negatively impact sleep quality. Lack of sleep can lead to mental and physical health problems such as heart disease, type 2 diabetes, depression, and mood disorders.
Understanding insomnia in women
“Insomnia is a common problem in women that can be caused by a variety of factors such as hormonal changes, stress, anxiety, and unhealthy lifestyle habits. However, it is important to address these underlying issues and develop healthy sleep habits. By incorporating it, you can significantly improve your sleep quality and overall health,” says Dr Muraj Gadge, Consultant ENT Surgeon and Sleep Disorders Specialist at Ruby Hall Clinic, Pune. He said this in an interview with Digital.
“Getting enough sleep is critical to maintaining good mental and physical health. Chronic sleep deprivation can lead to mood disorders, cognitive decline, increased risk of cardiovascular disease, obesity, depression, and immunity. “Young women should therefore prioritize good sleep as a means of supporting their mental and physical health in the long term,” added Dr. Gadge.
How much sleep young women need
It is generally recommended that young women aim for 7 to 9 hours of sleep per night. However, it is important to recognize that an individual’s sleep needs can vary depending on a variety of factors. Therefore, it’s important for women to be in tune with their bodies and prioritize restful sleep, experts say.
Practical tips to improve your sleep quality
To improve the quality of your sleep, Dr. Godge suggests the following tips:
1. Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day. This adjusts your body clock and improves the quality of your sleep.
2. Establish a relaxing pre-bedtime routine. Engage in calming activities like reading, taking a warm bath, or practicing meditation to let your body know it’s time to relax.
3. Limit caffeine and electronic devices: Avoid consuming caffeine or using electronic devices before bedtime, as this can cause sleep disturbances.
4. Manage stress and anxiety: Practice stress-reduction techniques like deep breathing, mindfulness meditation, and taking a warm bath to relax before bed.
5. Ensuring a comfortable sleeping environment: Optimize your sleep environment by using comfortable bedding, setting the room temperature to your preference, and minimizing noise and light to promote better sleep quality.
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