Health
How Much Sleep Do You Need?
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Although there’s no difference in the sleep recommendations for men and women, gender can indeed affect sleep needs and patterns.
On the whole, women tend to need more sleep than men, and they are diagnosed with sleep disorders more often than men. For example, women are 40 percent more likely to have insomnia than men, and women are nearly twice as likely to grapple with anxiety and depression — conditions that are both tied to insomnia.
Bear in mind that women also encounter other gender-specific factors that tamper with their sleep, including hormonal changes related to menstruation and menopause, and pregnancy and postpartum health. These life stages can trigger sleep issues — including obstructive sleep apnea and restless legs syndrome — and medical problems like arthritis, back pain, and fibromyalgia.
Research suggests that during pregnancy, restless legs syndrome is one of the most common movement disorders diagnosed in the third trimester, with the symptoms tapering off after delivery. It causes an unpleasant sensation in your legs coupled with an uncontrollable urge to get up and move, with symptoms flaring up during bedtime.
On the other hand, men have higher rates of heart disease and chronic lung problems, which can affect their sleep, too. Statistics show that men are also more likely than women to drink excessively.
Bear in mind that alcohol affects the sleep cycle — while it may help to lull you into slumber, when your body starts to metabolize it, the sedative effect wears off. This, in turn, disrupts your sleep cycle and prevents deep sleep from occurring.
Snoring is another factor that may prevent you from getting the rest you need. It’s a sign your airflow is blocked or restricted; it may disrupt your breathing and stir you awake.
Nearly 90 million of us snore to some degree at night, with men being more likely to snore than women.
Men often have air passages that are narrower than women’s, which results in more night noise as the breath is forced through a smaller opening. (Snoring is a symptom of sleep apnea, a common but serious sleep disorder that can interfere with breathing during sleep. If you snore, it’s a good idea to ask your doctor if you should be screened.)
Both women and men can improve their nighttime rest quality by adopting a few sleep best practices. These include adhering to the same wake and sleep schedule every day, powering down electronics at least an hour before bed, and keeping the room you snooze in on the cool side (between 60 and 67 degrees is ideal).
And do stick to a relaxing routine before bed, such as a warm bath, a light snack, or quiet reading before you snuggle in.
Not sure if you’re getting the right amount of sleep? Sleep is a topic you should discuss with your doctor — whether you’re getting enough of it or not (your doctor should be bringing it up, just as they should ask about exercise and eating patterns).
If you’re having trouble sleeping, keep a sleep diary for about a week so you can share those details with your doctor. It will help them get an accurate picture of what your sleep complaints are and figure out the best next steps to address them.
Additional reporting by Carmen Chai.
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