Have you ever tossed and turned at night, unable to fall asleep? You’re not alone! Many people struggle with sleep, but women often face extra challenges. A global 2019 NIH study showed that women experience insomnia significantly more than men. Women are often caregivers, face mood disorders or experience hormonal changes that all can impact sleep.  

The Anxiety & Depression Association of America (ADAA) spoke with Christian F. Nunes MBA, MS, LCSW, President of the National Organization for Women (NOW), to learn why sleep is so important and what makes it harder for women to get a good night’s rest.  

Why Do We Need to Sleep?

Sleep is like a reset button for the human body. Christian F. Nunes says, “sleep health is very important, it is rest for our bodies and for our brains.” Getting enough sleep helps people feel happier, stay healthier and focus better at school or at work. Sleep can even change a person’s mood, boost the immune system, and increase the ability to function.  

What Impacts Sleep?

Nunes explains that there are many things that can make you have a bad night of sleep and mess up your body’s clock.  

• Health or illness  
• Mood disorders especially stress or anxiety  
• Caffeine  
• Bad bedtime routines, noise, or screen usage  

What Are Common Sleep Issues?

• Insomnia – Trouble falling asleep or waking up many times overnight. Nunes says people can have “constant thoughts that won’t let their brains shut down.”  
• Sleep apnea – Breathing stops when sleeping.  
• Restless leg syndrome – Neurological effect where your leg is moving while you sleep.  

Women & Sleep  

Nunes explains that hormonal changes have an enormous impact on women’s bodies and change how they sleep across various life stages. 

Tweens and teens face menstruation, hormonal changes, school pressure and social anxiety that can all impact sleep.  

Pregnant women have trouble getting comfortable in bed, wake up to go the bathroom and have heart burn.  

Once you have a baby, Nunes says “your body is on your child’s clock.” Moms worry about whether their child is ok at night or deal with their child’s sleep issues caused by illness or other factors.

Women who are in perimenopause or menopause have trouble sleeping from hot flashes, night sweats and feeling uncomfortable from their body’s changes.  

Sleep Solutions

You can rest easy. There are a lot of simple and practical things that Nunes suggests to help you sleep better. That means falling asleep faster, getting deeper sleep, improving your sleep quality and waking up feeling refreshed.  

• Find a regular bedtime. Go to sleep within 30 minutes of that time to let your body get used to a pattern.  
• Try to avoid screentime for at least 30 minutes before bed.  
• Mediate or listen to calming music or relaxing sounds.  
• Do not drink caffeine or eat a heavy meal too late.  
• Make sure you have a comfortable sleeping space.  
• Use a sleep app.  

If you have sleep issues for more than 2 weeks, you should see a professional. You want to make sure you do not have any health issues that cause your sleep problems. You can also see a licensed therapist to help if you have underlying anxiety or depression causing your lack of sleep.