Women's Health Articles

What are your best tips for getting to sleep?

There are loads of things you can do that will help you get to sleep, I would advise trying one strategy at a time in order to know what works for you and what doesn't. Sleep is highly personal, so what works for one person doesn't work for another. You could consider:

• A good sleep routine - try to stick to the same bedtime and wake up time throughout the week.
• Relaxation techniques like breathing exercises, mindfulness, podcasts (try Nodcast), Cognitive Behavioural Therapy (CBT) or writing a journal can help.
• Good nutrition and hydration throughout the day. Try to avoid caffeine after lunchtime and alcohol or a large meal before bedtime.
• Seek daylight throughout the day and try to fit in some exercise if you can, although not too close to bedtime.
• Avoid screens close to bedtime. Leave your phone in another room and switch off the TV. Try to steer clear of anxiety-inducing news.
• If you can't get to sleep for 30 minutes, get up and try some relaxation techniques/read/listen to relaxing music in a dimly lit room. When you feel sleepy, return to bed.

Do women need more sleep than men?

Research suggests women need more sleep than men but generally most healthy adults - whether male or female - need around 7-9 hours of sleep per night. However, some people need slightly less and some need slightly more. Sleep is highly individual and one size doesn't fit all. The best way to determine if you're getting enough sleep is to look at how you feel the next day. If you wake up feeling refreshed and you can function, then chances are you're sleeping just fine.

I wake up throughout the night, what can I do to get back to sleep?

Although sleep routines and patterns do change throughout our lives, waking up in the night can leave you feeling exhausted. I would try a few of the following things to help you get back to sleep:

• Try out some blackout blinds, earplugs or an eye mask, these will all block out external influences that might be waking you. 
• Eat your evening meal no less than 2 hours before bedtime.
• Maintain a cool bedroom, ideally 18 to 20℃.
• Address your sleep system (things like your bed, pillow, mattress, duvet, bed linen, nightwear) and check it's not contributing to making you hot.
• Lie down on a cool floor if waking hot and once cooled return to bed, if being warm is a continuing issue have a cool drink next to the bed for if you wake up.

I get back pain on my period which can stop me from sleeping, what do you advise?

Before making changes to your sleep routine, I would suggest seeking medical advice to rule out any other causes of the pain. This will also be useful for pain management throughout menstruation if it is the cause. Other things I would suggest are: 

• Light exercise e.g. yoga, pilates, stretching.
• Comfortable sleep system (bed, pillow mattress, bed linin, sleepwear). 
• Use multiple pillows to read if you prefer, but only one to fall asleep with in order to ensure your back and neck are in alignment.
• Change your mattress ideally every 10 years and ensure it's comfortable for you personally.
• Take a hot water bottle to bed and apply it to the area.
• Assess your sanitary products in case they are causing undue pain. For example, if tampons cause your pain, could you use period pants, a cup or pads instead?

The menopause is impacting my sleep, what can I do?

Unfortunately, poor sleep is a common symptom of the peri-menopause and menopause however, there are some useful strategies that may help:

• Wear breathable light clothing to bed and consider keeping an extra set near you. Avoid heavy blankets and ensure that your sleep systems work for you. 
• Use a fan or air conditioning to cool the room temperature. Ideally have a room temperature of 18-20°C before sleep.
• Have a cool bag by the bed with ice packs, cold drinks, ice cubes, and cold flannels to help with night sweats. If you do wake up hot, lie on a cool floor then return to bed to sleep.
• Eat healthily. Avoid large meals, especially before bedtime. Some foods that are spicy or acidic may trigger hot flushes. Try foods rich in soy as they can minimize hot flashes.

Lots of women find it useful to come to terms with the symptoms and accept they can’t stop menopause from happening but they can manage the symptoms to a certain extent. That said, you should consider seeking medical guidance for hormone replacement therapy if symptoms are particularly life-affecting.

What’s the difference between insomnia and bad sleep?

Insomnia is a clinical condition where you don't choose (consciously or unconsciously) to sleep poorly. You may have trouble falling asleep or experience persistent night wakening that is ongoing for a significant period of time. The general advice is if you are experiencing consistent sleep issues for three months or more you should seek medical advice.

Poor sleep, or sleep deprivation, is different. This happens when we choose (consciously or unconsciously) to sleep poorly. For example, you may shorten your sleep due to imposed conditions like exam revision or shift work. Sometimes poor sleep is enforced and can't be helped (think, parents of a newborn baby), but other times we can be guilty of falling into bad sleep habits which can make us chronically sleep-deprived.

I struggle to sleep on my period, help! 

You should track your period and figure out when menstruation is affecting your sleep the most, you can then figure out some management techniques. I would imagine you are waking before your period for a number of reasons related to pre-menstrual syndrome (PMS). Typically during this time (usually 7-10 days pre menses) women can experience a whole manner of symptoms like increased core body temperature, bloating, general aches and pains and mood swings. All of these symptoms can potentially affect your sleep. You can try any of the techniques above as these will help your sleep.

If you need extra support for your sleep, our mysleep support programme is great for actionable, weekly advice. You should also check out our talksleep hub where we have loads of articles and expert insights too!