Neuroscientists’ sleep recommendations for women
Sleeping is one of the most important things you can do for your overall health and well being. The amount of sleep you get is particularly crucial if you are a woman - new studies indicate the
traditional recommendation of eight hours is not enough. If you are a woman aged 50 or older, you will likely live longer than the men in that same age group. A longer lifespan presents additional challenges to staying healthy, and as a woman, if you do not get enough quality sleep, it will negatively impact your health.
Biological differences between the genders play a role in sleep needs. Neuroscientist research has concluded that women need more than eight hours of sleep each night or they are not well rested. The general reason for this is that the female brain is more active than the male counterpart and requires more rest to recover and repair itself from the damage that was done throughout the day.
While you sleep many things are taking place; the body can recover and repair itself from the happenings of the day. Compounds are being synthesized for energy while cells and organs get replenished. The Mayo Clinic reports that lack of sleep increases the risk of daytime sleepiness, weight gain, heart disease, and reportedly forms of dementia like Alzheimer’s. Alzheimer’s disease is thought to be caused by an excess of amyloids (aggregates of proteins) in the brain. As women go into a deep state of sleep, these proteins get cleared from the brain. There is a connection between the quality and quantity of women’s sleep and a healthy brain. Nearly 66% of people living with Alzheimer's are women, and surveys show that 40% of adult Americans get less than 7 hours of sleep per night - the overall average amount of time spent sleeping for all adult Americans is 6.9 hours. Lack of sleep for women has disastrous consequences for their health.
Proper hours and quality sleep decrease stress levels, which is beneficial to cardiovascular health. Good sleep affords women better attention capabilities, better memory function and may increase creativity. Sleep also helps the body to maintain a healthy weight as women with proper rest lose more fat, provided they are eating healthy foods. Plenty of sleep also supports a woman's skin and overall appearance. The adage "beauty rest" is a real thing.
There are some things that women can do to help improve the quality of their sleep. Exercising on a daily basis is key to proper rest. Turning off the television and putting away the cellular phones at least one hour before bedtime allows your brain to wind down to a more restful state and gets you away from the blue light emissions that can affect the quality of your sleep. Avoid alcohol and coffee before sleeping and develop a healthy bedtime routine. Have a set time for lights out and stick with it. Make sure your mattress and pillow suit your sleep needs.
Women require more sleep than their male counterparts. Sadly, many women may not know this or have a feeling of guilt if they take the time to sleep more. However, a well-rested woman is capable of being more productive during her day than a tired one. A well-rested woman has a much better chance of being healthy and disease free. It is essential to take the proper steps to ensure you or the women in your life are getting enough sleep. Taking care of your physical self through adequate sleep is one of the most important things a woman can do - it can help you remain healthier as you age. To have a successful and enjoyable life in your later years, plan for sleep and make it a priority to get enough of it. Planning for your later years and striving to be fit both physically and mentally are a necessity for successful aging. Women have unique needs that must be addressed. Contact our office today and schedule an appointment to discuss how we can help you with your planning and care.