Studies have shown that women are much more likely to experience difficulty sleeping than men, although the exact reasons are not clear. It may be that women are simply more likely to report the problem to their physician. Hormonal fluctuations may also be a factor. Dr. Alan Haber, Director of the Sleep Laboratory at Graduate Hospital in Philadelphia says, “In particular, falling estrogen and progesterone levels are thought to contribute to premenstrual- and menopause-associated sleep disruption.” Anxiety and depression are seen much more often in women, and they can lead to insomnia as well. Since mothers are usually responsible for nighttime feedings, they can develop a pattern of sleep disruption which can last well past their baby’s infancy.
According to Dr. Haber there are some things that you can do to get a better night’s sleep and win the battle against insomnia. Here are some suggestions:
- The bedroom should be a comfortable, dark and quiet setting.
- Avoid exercising right before bedtime.
- Keep regular sleep and wake time schedules.
- The bedrooms shouldn’t be used as an office, family rooms, etc. in order to reinforce the connection between bedtime and sleep onset.
- Don’t spend more than twenty minutes in bed waiting to fall asleep. Instead, get up and do a relaxing activity until you feel sleepy.
- If you find yourself worried about the next day’s activities, try making a “to-do” list so you will know you haven’t forgotten anything.
- Don’t watch the clock.
- Avoid stimulants such as caffeine.
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