We all know the golden rule of getting 7-8 hours of sleep a night but how many of us are actually hitting that? And if we’re not, why not?

According to the Sleep Foundation, a healthy amount of sleep for an adult to have per night is 7-8 hours. However the reality is that more than one third of us get less than 7 hours of sleep per night on average. So is anyone else asking themselves why, as adults, we have become so rubbish at sleeping? 

Let’s face it, quality sleep isn’t something we should be considering a luxury. It’s a fundamental pillar of overall well-being. Research consistently tells us of the profound impact that sleep has on our physical and mental health as well as our emotional resilience.

In a normal sleep period, a person experiences four to six sleep cycles which can vary in length but most last about 90 minutes. Our REM or rapid eye movement sleep makes up about 20-25% of the total sleep in healthy adults. As we cycle through NREM or non-rapid eye movement sleep, various bodily functions slow down or stop altogether. Our metabolism drops by 15% and both heart rate and blood pressure levels go down. On average, we spend about two hours per night dreaming which happens mostly during our REM sleep. “If the brain doesn’t get enough REM sleep (the deepest stage, known as rapid eye movement sleep), it makes you feel awful the next day, but there are also implications for diseases such as Alzheimer’s later on,” says Alison Francis, who has worked for 25 years as a sleep specialist. (The Telegraph)

Stage 3 NREM is our “deep sleep” and is believed to be the most critical stage of our sleep for regenerating our body and brain. We are literally re-charging ourselves overnight. Sadly, as we age, this deep sleep stage tends to decrease. 

Women don’t snooze, we lose

Insomnia, a sleep disorder making it difficult to fall and stay asleep, affects up to 75% of older adults, with women being 40% more likely to suffer from insomnia than men. “One of the primary reasons is the fluctuations in powerful female hormones,” says Dr Guy Meadows, a sleep physiologist who has been running workshops for chronic insomnia sufferers since 2011.. “Progesterone and oestrogen play such an important role in sleep, and fluctuate on a monthly basis. They fluctuate with pregnancy and then, of course, they fluctuate and then decline with menopause.” During menopause, hormones go into free-fall resulting in night sweats and hot flushes. (The Telegraph)

 According to the Sleep Foundation, premenstrual syndrome or tension (PMS or PMT) makes women at least two times as likely to report insomnia before and during their period. Around 50% of pregnant women experience insomnia-like symptoms, and after having the child, sleep satisfaction and duration quite predictably decrease significantly. New mothers lose on average 62 minutes of sleep per night, as opposed to just 13 minutes for new fathers. The effects of this regular sleep deprivation can last up to 6 years, but women also tend to experience more stress and anxiety once they enter motherhood which affects their sleep. “Women bear the brunt of  looking after children and elderly parents, which means less time for prioritsing sleep and self-care activities” says Dr Meadows.

Then, of course, the menopause hits, with sleep disorders affecting between 39 and 47% of perimenopausal women and 35% to 60% of postmenopausal women. 

Lots of different factors play a part in having poor sleep, but the above statistics alone prove that we females are already playing a losing game on the field of dreams.

The good news is that according to sleep experts, we can train ourselves to sleep better. Here are some do’s and don’ts when it comes to catching those zzz’s.

Do

Create a regular bedtime routine.

• Get to bed on time. According to a study by Columbia University, women who regularly push back their bedtime by one or two hours are increasing their risk of heart disease. This consistency will also reinforce your body’s natural circadian rhythm.
• Get exposure to natural light as soon as you wake up. Try getting outdoors first thing to receive natural sunlight and this will also help to regulate your internal clock and make you more alert during the day.

Create a conducive environment.

•  Invest in a comfortable mattress and pillows that provide the proper support for your body. The right balance between comfort and support is key. 
• Keep the bedroom cool, between 15 – 20 degrees Celcius. A cooler temperature will support your own body’s natural temperature drop during sleep.
• Consider dimming lights an hour before bedtime to signal to your body that it’s time to wind down for the night.
• Try earplugs, white noise machines, or even calming sounds like oceans or rainfall  to avoid any noise disruption and promote relaxation.

Incorporate relaxation techniques  

• Try deep breathing, meditation or gentle stretching before bed as they can help to lower blood pressure, lessen stress levels and prepare your body for sleep.

Be mindful of your nutrition

• Ensure you have a well-balanced dinner with a healthy mix of carbohydrates, proteins, vegetables and healthy fats and have your last meal of the day a few hours before bedtime to allow time to digest.
• Consider supplements such as Ginkgo biloba, Glycine, Valerian root, Magnesium, L-theanine, and lavender which promote better sleep.

Consider the time, type, duration and intensity of your workouts

• Regular physical activity is linked to better sleep. According to studies, you only need about 30 minutes of exercise a day to start seeing the benefits at bedtime. Continuing a regular fitness routine for at least 6 months will set up for the most sleep relief and quality of life. 
• Include a combination of cardiovascular and strength or resistance training into your weekly exercise routine, around 3-5 times a week
• Complete your workout 1-2 hours before bedtime
• Incorporate calming exercises like yoga or stretching into your evening routine to promote relaxation. Some of the below poses are known to alleviate stress and help improve sleep:
  • Cat to Cow
  • Legs Up the Wall
  • Corpse Pose 
  • Childs Pose
  • Butterfly or Reclined Butterfly Pose 
  • Happy Baby Pose 
• Include simple stretches to your bedtime routine to improve blood flow and relieve muscle tension

Manage stress levels

• Try journaling by writing down thoughts and worries to clear your mind before bedtime
• Try mindfulness and meditation practices to reduce anxiety
• Incorporate progressive muscle relaxation by tensing and releasing each muscle group one at a time to enhance an overall sense of calm and relaxation

Don’t 

• Have too many long or irregular naps as they can interfere with nighttime sleep
• Have screen time right before hitting the hay. Limit exposure to screens such as phones, tablets or computers at least an hour before you go to bed. The blue light is known to suppress melatonin, a hormone which regulates your sleep pattern.
• Have stimulants. Steer clear of caffeine and nicotine in the hours running up to bedtime as they can disrupt sleep regulation.
• Have a heavy, rich meal close to bedtime
• Drink too much in the evening to minimize the chance of waking up for toilet trips during the night
• Exercise vigorously too close to bedtime. Aerobic exercise releases chemicals called endorphins into your bloodstream and will energize your brain and body making it harder to fall asleep. In addition, your core temperature will be elevated right after a workout. About 30-90 minutes after exercise, it starts to drop, eventually bringing about feelings of sleepiness.

Final note

Remember that the path to better sleep requires patience and consistency and is unique to each individual, lifestyle, circumstances, and habits so it’s important to find what works best for you and stick with it. Sweet dreams.