Insomnia and not getting a good night's sleep can be frustrating and impact on your day to day living and quality of life.
Sleep problems can be caused by changes in your daily routine, times of worry, a new baby, shift work or sleep apnoea, but the good news is there are many things you can do to help yourself.
Sleep problems
Insomnia & sleep disorders
Sleep disturbance
Sleep problems for women in midlife & menopause
Managing sleep problems
It is estimated some form of sleep disturbance will affect approximately 90% of people at some point in their lives. In most cases the disturbance is temporary and will resolve, but for some people sleep problems don't go away.
Insomnia is the name given to the inability to go to sleep or to stay asleep. Insomnia is more common in older people and twice as many women experience insomnia than men.
There are several types of insomnia including:
What happens
About 2% of the population need less than 5 hours a night and can still be highly productive, manage to function and are generally not tired when awake.
When people seek help
When you are unhappy to lie awake until 1:30am, or you find it affects your quality of life i.e. you would rather go to bed at the same time as your partner.
How it is treated
This type of insomnia may be very resistant to non-drug strategies. The recommendations are to go to bed for fewer hours and to listen to your body clock for clues about when to go to bed. Some simple lifestyle changes may also have an impact.
What happens
Sometimes people who have not experienced sleep problems before can begin to experience insomnia because something has triggered a change in sleep patterns including:
Habits persist beyond the trigger period because the body learns that this is the norm.
When people seek help
When you feel frustrated or anxious and can't change the habit.
How it is treated
What happens
When your body clock is disrupted, you have difficulty with timing when to go to sleep so you generally feel sleepy during the day and crave recovery sleep on the weekend. It is common in adolescents and young adults.
When people seek help
If you have trouble getting to sleep and are then unable to get up in the morning.
How it is treated
If any of the following are causing sleep disturbance, speak to your doctor, who may refer you to a specialist if necessary:
What happens
The airways block, causing airflow and breathing to stop for a short time during sleep. These periods when you stop breathing can last for ten seconds and may happen up to several hundred times a night. This leads to repeated arousals from sleep (which you may not remember) but you may feel tired the following day.
Studies have found an increase of sleep apnoea in women around perimenopause, regardless of their age or weight.
Sleep apnoea can lead to health problems.
Treatments available
What happens
Depression and anxiety can affect sleep or be caused by lack of sleep.
Treatments available
Counselling may be helpful.
What happens
Pre-existing and chronic conditions can impair sleep.
Treatments available
Treating the pain may help.
What happens
Snoring without sleep apnoea may waken you but is not proven to be associated with increased health risk.
Treatments available
Menopause is a time many women experience insomnia and sleep disorders. Insomnia, snoring and obstructive sleep disorder become more frequent but may be under-recognised.
This is a really important time for women to stop and think about their health and to make taking care of themselves one of their top priorities, so if sleep is bothering you it can really impact on your quality of life.
The following may help you get a good night's sleep, sometimes a change in routine is all it takes.
| Reduce your caffeine intake |
| |
| Avoid heavy meals late at night |
| |
| Limit your alcohol consumption |
| |
| Be physically active | A falling body temperature helps to encourage falling asleep and remaining asleep, so if you exercise you increase your temperature but you need to allow time to cool down. Don't exercise in the 4 hours before going to bed as exercise is also stimulating. | |
| Maintain a regular time to go to bed and wake up | Try to go to bed and to get up at the same time each day as this helps settle your sleep pattern. | |
| Restrict time in bed | Leave bed for sex and sleep, not eating, reading or watching TV, so as to train yourself to sleep when you get there. | |
| If you are not able to fall asleep, get out of bed | Do a quiet, relaxing task in another room, as frustration at your inability to sleep can make the problem worse. | |
| Hide the clock |
| |
| Try relaxation |
|
Sleep medications (e.g. benzodiazepines or stilnox) may be prescribed for short-term use. However, these medications may cause you to become too dependent on them so they should be taken with care. Speak to your doctor for more information.
Our 2017 Women's Health Week campaign covered some great practical tips on how to get a better night's rest. Access the content, Sleep: time to learn your A to Zzz.
This web page is designed to be informative and educational. It is not intended to provide specific medical advice or replace advice from your health practitioner. The information above is based on current medical knowledge, evidence and practice as at February 2014.
