INSOMNIA

INSOMNIA

Several studies show that women have more insomnia cases than men, with many estimates placing the risk at 40%higher. Women may experience more insomnia cases due to differences in circadian rhythms and hormonal production. For example, menstrual cycles lead to fluctuating levels in estrogen and progesterone hormones that affect the sleep-wake cycle, mood, and physical changes. The same happens during perimenopause and menopause in the mid-40s. Sleep disturbances occur from hot flushes and night sweats.

Insomnia in women aged 40 and above is worse than having a few bad nights’ sleep because it may last for several years. It can lead to a high risk of lifestyle diseases, including diabetes and heart conditions. Generally, insomnia has adverse effects on the body, including stress, poor brain performance, such as memory loss and lack of concentration, weight gain due to increased hunger hormones, and weak immunity caused by fewer proteins production, causing inflammation.

How women can get better sleep

  • Consistency in bedtime and wake-up schedule, including weekends and special days.
  • Avoid screen time an hour to bedtime.
  • Practice relaxation techniques before bedtime.
  • Cut or moderate caffeine and alcohol intake towards nighttime.
Elena Ognivtseva
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Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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