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Prioritising Sleep this World Sleep Day
It's perhaps the only day of the calendar you can hit 'snooze' with a clear conscience... Friday, March 15th, 2024, is World Sleep Day.
As we commemorate this day (and hopefully accumulate some serious shut-eye), we hope to shine a light on the significance of quality sleep, particularly for women as they transition through midlife.
Sleep is a cornerstone of health, affecting every aspect of our physical, mental, and emotional wellbeing. However, research suggests that us women face unique challenges when it comes to getting adequate rest, particularly during midlife.
Unfortunately women are more prone to sleep disturbances. Hormonal changes, such as fluctuations in estrogen and progesterone levels, can significantly impact sleep patterns. Moreover, factors like stress, caregiving responsibilities, and societal expectations further compound these challenges.
Studies have shown that around 60% of women experience insomnia during perimenopause and menopause, highlighting the critical need to address sleep issues in this demographic.
Here are some eye-opening facts about women's sleep in midlife:
- Hormonal fluctuations: Changes in estrogen and progesterone levels can lead to night sweats, hot flashes, and disrupted sleep patterns.
- Sleep disorders: Women are more likely to experience conditions like insomnia, restless leg syndrome, and sleep apnea during midlife.
- Mental health impact: Poor sleep can exacerbate mood disorders such as depression and anxiety, which are already prevalent among women.
- Increased risk of chronic diseases: Inadequate sleep is linked to a higher risk of cardiovascular diseases, obesity, diabetes, and other chronic health conditions, posing significant concerns for women in midlife.
Given these challenges, it's essential for women to prioritise sleep and take proactive steps to improve their sleep quality. Here are four tips to help you enhance your next sleep:
- Establish a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate the body's internal clock, promoting better sleep quality. Aim for 7-9 hours of sleep each night to support overall health and wellbeing.
- Create a relaxing bedtime routine: Engage in calming activities before bedtime, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Avoid screens and stimulating activities that can interfere with sleep. Or do as our founder does and wear blue-blocking glasses in the hours before bed.
- Optimize sleep environment: Make your bedroom a sanctuary for sleep by keeping it dark, quiet, and cool. Consider using white noise machines or earplugs to block out disruptions
- Prioritise self-care: Manage stress through regular exercise, mindfulness practices or seeking social support. Limit caffeine and alcohol intake, especially close to bedtime, as they can disrupt sleep patterns.
At WelleCo, this World Sleep Day, we’ll be opting for a tea or hot chocolate with added REM-loving properties (like passionflower or magnesium) to secure our eight hours. We’re sure you too will find long term comfort in either our Sleep Welle Calming Tea or the newly released, The Evening Elixir.
The Evening Elixir
