With darkness looming and birds yet to chirp their morning song, here I sit wide-awake, suffering from yet another night of insomnia. I have always suffered from sleeping issues as long as I can remember. I find it hard to shut my mind down at night, still thinking about all of the things I have to do tomorrow. So what a surprise when I awake in the wee hours of the morning thinking about that same to-do list.
Studies have shown that women are twice as likely than men to suffer from insomnia symptoms. In fact, one out of 4 women suffers from insomnia symptoms, including having a hard time falling asleep, staying asleep or perhaps both. As women we have a plethora of issues to contend with that may cause sleep to elude us.
I remember when I was going through cancer treatment and they were giving me drugs to induce menopause. A simple read from the medication insert had me in tears as I read the list of potential side effects, “hot flashes, mood swings, aching bones and of course insomnia.” Oh, the joy of the hormonal changes that were about to take place in my body!
One of the biggest causes of insomnia in women is, in fact, hormonal changes. From pregnancy, peri-menopause, menopause, post-menopause, hormonal imbalances, and just the normal shifts in hormones during a menstrual cycle, no wonder women are twice as likely than men to suffer from insomnia.
There are other known causes of insomnia including depression, anxiety, stress and dare I say old-age. As I mentioned before, even some medications and of course certain medical conditions can cause symptoms of insomnia.
So what can you do when you just can’t sleep? How can we as women deal with symptoms of insomnia? Here are 8 ways I combat my own issues with insomnia.
- Writing down a to-do list before bed. I use this method to help get everything out of my head and onto paper before hitting the pillow, one of the main reasons myself and so many like me have trouble going to sleep.
- Guided meditations. There are hundreds of apps these days with guided meditation for sleep. I have even used them for my children with great success.
- Melatonin. Melatonin is a naturally occurring hormone that has been found to be effective in treating some sleep problems. I used it in my 20’s but found it caused me to have strange dreams. Believe it or not, strange dreams or nightmares are a potential side-effect of taking melatonin for some people. I began taking melatonin again during chemotherapy, as cancer patients have trouble sleeping. I have continued to take it as it helps me fall asleep quickly and have not experienced the strange side-effect again. I advise checking with your healthcare provider if you are taking any medications or have any medical conditions.
- Eliminate Stimulants. Coffee, alcohol, and even chocolate can all affect our sleep. I find that if I drink coffee past noon I will experience increased insomnia. It is the same with alcohol. I may fall asleep quickly after an evening glass of wine but often find myself wide awake not too much later.
- Read a book instead of watching TV. I don’t know how many times I have woken up with imprints of books in my face or arm from falling asleep with them. Although I love to unwind in the evening by watching television, study after study shows that watching television right before bed affects sleep.
- Exercise. Making exercise as part of your regular daily routine can contribute to more restful sleep and help with symptoms of insomnia.
- Have a bedtime ritual. We all know how important it is to have a bedtime ritual for kids. Baths, brush teeth, read and then kisses and hugs and our babies are off to sleep. What about us as adults? Having a bedtime routine can help cue the brain that it is time to catch those zzz’s and can help us fall asleep more easily.
- Eat well. Certain foods can contribute to insomnia. For example, acidic and spicy foods can lead to heartburn which may lead to no sleep. So eating that spicy taco right before bed…probably not the best idea! Just be aware of what you are feeding your body and take note of how it impacts your sleep.
So when does insomnia warrant a deeper investigation?
If you find you are consistently having either a hard time falling asleep, staying asleep or perhaps both, and insomnia is affecting your life, then it may be time to have an evaluation by a healthcare professional. Remember you are your best advocate and know your body best! Insomnia is considered chronic when it occurs for a period of six months or more. Insomnia itself can lead to other health issues or complicate existing issues one may have, so make sure you are getting your sleep.
Now that the sun is up and the birds are chirping it is time to start my day. Please feel free to share below ways you deal with symptoms of insomnia.
