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Why Women Suffer From Insomnia More Often Than Men (And Ways To Help!)

Why Women Suffer From Insomnia More Often Than Men (And Ways To Help!)

Men lose weight faster and easier than women, they don’t ever have to experience pregnancy hormones, the pain of childbirth or the craziness of menopause, and they need less sleep than women do. As if these statements aren’t enough, scientists also know that women are far more likely to suffer from insomnia than men.

In fact, when it comes to sleep disorders and disturbances, women beat men in every category except one – sleep apnea. At least we don’t have to sleep with a loud machine strapped to us, but at this point, there are a lot of women out there who would gladly put up with a sleep apnea machine if it meant they could sleep!

So why are women not sleeping? There can be many causes of insomnia, and some are specific to women. Here are some of the main causes of insomnia in women and what you can do to combat them and get some shut-eye:

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Hormones Are One of the Causes of Insomnia in Women

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    Your monthly cycle, perimenopause and menopause can all cause sleep disturbances and leave you tossing and turning. Not to mention the night sweats! Sometimes the hormones that show up during your period can make you feel more emotional or sensitive than usual and this can keep you awake at night as well.

    What to do: Talk to your doctor about your options for treatment during menopause. It could be a long time before sleep stops evading you and for some, it lasts for many years. If it’s period symptoms that keep you from sleeping well, try taking ibuprofen before bed, sleeping with a fan or applying a hot water bottle if you’re experiencing cramps.

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    Being A Light Sleeper Doesn’t Help Insomnia

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      There’s nothing worse than being woken up in the night and not being able to get back to sleep. Women know this feeling more than anyone because they are typically lighter sleepers than men. Whether its the kids, the dog, the snoring husband or the sounds of traffic outside, women tend to wake up to anything. This does not help when battling insomnia.

      What to do: Unless you have small children, try wearing ear plug at night to block out sounds. If you can’t stand sleeping with ear plugs, you can also try putting a loud fan on or turning on a white noise machine. These types of sounds usually help people to focus in on them instead of other sounds (like your partner’s snoring) and will help you to sleep. If you have reallu good hearing, you may want to get the loudest fan you can find!

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      Pregnancy Can Cause Insomnia

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        The closer you get into your pregnancy, the harder it is to fall asleep and stay asleep. It’s almost like your body is preparing you for the first few months of your baby’s life when sleep will be but a distant memory! Pregant women are tired and need sleep though, and not being able to get comfortable at night is very frustrating. (Especially when you can’t drink a pot of coffee in the morning.)

        What to do: The more pregnant you become, the harder it will be, but you can still try! Get another pillow or two so you can put one under your belly and behind your back for added support if you need it. If you have room, you can also try investing in a larger bed, because you will be grateful for the extra space as the baby continues to grow. You may also benefit from a fan at night when hot flashes start kicking in. These tips may or may not continue to work as you grow, so if you ever have the opporunity to nap, always, always take it, because you never know what the next night will bring with it!

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        Your Lifestyle May be the Culprit

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          “A woman’s job is never done.” This cliche is all too true for so many women. Between your, kids, work, spouse and home, the day always seems to end with a list of things you haven’t been able to get to. While men seem to be able to forget about a to-do list, and drift off easily at night, women have a much harder time going to sleep with things left undone. When you are this busy, it is extra hard for your brain to relax at night and allow sleep to take over. When you lay your head on your pillow at night, your mind should not be going a hundred miles an hour!

          What to do: Keep bedtime sacred and start winding down for the night at least an hour before you’d like to be asleep. If there are things on your mind, write them down before you get in bed. This signals your brain that it will be taken care of and it might actually let you sleep for a change!

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          Last Updated on February 21, 2019

          The Secret to Effective Conflict Resolution: The IBR Approach

          The Secret to Effective Conflict Resolution: The IBR Approach

          In business, in social relationships, in family… In whatever context conflict is always inevitable, especially when you are in the leader role. This role equals “make decisions for the best of majority” and the remaining are not amused. Conflicts arise.

          Conflicts arise when we want to push for a better quality work but some members want to take a break from work.

          Conflicts arise when we as citizens want more recreational facilities but the Government has to balance the needs to maintain tourism growth.

          Conflicts are literally everywhere.

          Avoiding Conflicts a No-No and Resolving Conflicts a Win-Win

          Avoiding conflicts seem to be a viable option for us. The cruel fact is, it isn’t. Conflicts won’t walk away by themselves. They will, instead, escalate and haunt you back even more when we finally realize that’s no way we can let it be.

          Moreover, avoiding conflicts will eventually intensify the misunderstanding among the involved parties. And the misunderstanding severely hinders open communication which later on the parties tend to keep things secret. This is obviously detrimental to teamwork.

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          Some may view conflicts as the last step before arguments. And they thus leave it aside as if they never happen. This is not true.

          Conflicts are the intersect point between different individuals with different opinions. And this does not necessarily lead to argument.

          Instead, proper handling of conflicts can actually result in a win-win situation – both parties are pleased and allies are gained. A better understanding between each other and future conflicts are less likely to happen.

          The IBR Approach to Resolve Conflicts

          Here, we introduce to you an effective approach to resolve conflicts – the Interest-Based Relational (IBR) approach. The IBR approach was developed by Roger Fisher and William Ury in their 1981 book Getting to Yes. It stresses the importance of the separation between people and their emotions from the problem. Another focus of the approach is to build mutual understanding and respect as they strengthen bonds among parties and can ultimately help resolve conflicts in a harmonious way. The approach suggests a 6-step procedure for conflict resolution:

          Step 1: Prioritize Good Relationships

          How? Before addressing the problem or even starting the discussion, make it clear the conflict can result in a mutual trouble and through subsequent respectful negotiation the conflict can be resolved peacefully. And that brings the best outcome to the whole team by working together.

          Why? It is easy to overlook own cause of the conflict and point the finger to the members with different opinions. With such a mindset, it is likely to blame rather than to listen to the others and fail to acknowledge the problem completely. Such a discussion manner will undermine the good relationships among the members and aggravate the problem.

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          Example: Before discussion, stress that the problem is never one’s complete fault. Everyone is responsible for it. Then, it is important to point out our own involvement in the problem and state clearly we are here to listen to everyone’s opinions rather than accusing others.

          Step 2: People Are NOT the Cause of Problem

          How? State clearly the problem is never one-sided. Collaborative effort is needed. More importantly, note the problem should not be taken personally. We are not making accusations on persons but addressing the problem itself.

          Why? Once things taken personally, everything will go out of control. People will become irrational and neglect others’ opinions. We are then unable to address the problem properly because we cannot grasp a fuller and clearer picture of the problem due to presumption.

          Example: In spite of the confronting opinions, we have to emphasize that the problem is not a result of the persons but probably the different perspectives to view it. So, if we try to look at the problem from the other’s perspective, we may understand why there are varied opinions.

          Step 3: Listen From ALL Stances

          How? Do NOT blame others. It is of utmost importance. Ask for everyone’s opinions. It is important to let everyone feel that they contribute to the discussion. Tell them their involvement is essential to solve the problem and their effort is very much appreciated.

          Why? None wants to be ignored. If one feels neglected, it is very likely for he/she to be aggressive. It is definitely not what we hope to see in a discussion. Acknowledging and being acknowledged are equally important. So, make sure everyone has equal opportunity to express their views. Also, realizing their opinions are not neglected, they will be more receptive to other opinions.

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          Example: A little trick can played here: Invite others to talk first. It is an easy way to let others feel involved and ,more importantly, know their voices are heard. Also, we can show that we are actively listening to them by giving direct eye-contact and nodding. One important to note is that never interrupt anyone. Always let them finish first beforeanother one begins.

          Step 4: Listen Comes First, Talk Follows

          How? Ensure everyone has listened to one another points of view. It can be done by taking turn to speak and leaving the discussion part at last. State once again the problem is nothing personal and no accusation should be made.

          Why? By turn-taking, everyone can finish talking and voices of all sides can be heard indiscriminantly. This can promote willingness to listen to opposing opinions.

          Example: We can prepare pieces of paper with different numbers written on them. Then, ask different members to pick one and talk according to the sequence of the number. After everyone’s finished, advise everyone to use “I” more than “You” in the discussion period to avoid others thinking that it is an accusation.

          Step 5: Understand the Facts, Then Address the Problem

          How? List out ALL the facts first. Ask everyone to tell what they know about the problems.

          Why? Sometimes your facts are unknown to the others while they may know something we don’t. Missing out on these facts could possibly lead to inaccurate capture of the problem. Also, different known facts can lead to different perception of the matter. It also helps everyone better understand the problem and can eventually help reach a solution.

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          Example: While everyone is expressing their own views, ask them to write down everything they know that is true to the problem. As soon as everyone has finished, all facts can be noted and everyone’s understanding of the problem is raised.

          Step 6: Solve the Problem Together

          How? Knowing what everyone’s thinking, it is now time to resolve the conflict. Up to this point, everyone should have understood the problem better. So, it is everyone’s time to suggest some solutions. It is important not to have one giving all the solutions.

          Why? Having everyone suggesting their solutions is important as they will not feel excluded and their opinions are considered. Besides, it may also generate more solutions that can better resolve the conflicts. Everyone will more likely be satisfied with the result.

          Example: After discussion, ask all members to suggest any possible solutions and stress that all solutions are welcomed. State clearly that we are looking for the best outcomes for everyone’s sake rather than battling to win over one another. Then, evaluate all the solutions and pick the one that is in favor of everyone.

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