National Women’s Health and Fitness Day is an ideal moment to highlight one of the most crucial yet often overlooked aspects of women’s health: sleep. Women’s sleep, influenced by hormonal shifts, caregiving responsibilities, and physical activity, plays a critical role in overall health and fitness. Let’s delve deeper into how sleep, specifically in women, impacts physical fitness, mental well-being, and overall health.
Hormonal Shifts and Sleep Challenges
Throughout a woman’s life, hormonal changes—from puberty to menopause—significantly affect sleep patterns. The menstrual cycle, pregnancy, and menopause each bring unique sleep disruptions, making it harder for women to achieve restorative sleep.
For example, during the luteal phase of the menstrual cycle, elevated levels of progesterone raise body temperature, which can disrupt sleep. Women with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) often experience insomnia and excessive sleepiness during this time (Mehta et al., 2015). Similarly, hormonal fluctuations during pregnancy cause sleep issues such as restless leg syndrome, increased bladder activity, and sleep-disordered breathing (Mehta et al., 2015). Moreover, menopause brings about night sweats and hot flashes, leading to frequent awakenings. Up to 75% of post-menopausal women report experiencing hot flashes, which can last for years and severely impact sleep quality (Mehta et al., 2015).
The Importance of Sleep for Fitness and Health
Good sleep is not just restorative for the mind; it is crucial for maintaining physical fitness and performance. Sleep influences everything from muscle recovery to endurance and energy levels. Research shows that women who get regular, high-quality sleep are better able to perform physically and experience fewer issues with muscle fatigue, daytime sleepiness, and cognitive function (Mehta et al., 2015).
Conversely, poor sleep can hinder physical fitness. Studies show that sleep deprivation negatively impacts exercise performance, muscle recovery, and even motivation to engage in physical activity. Women, in particular, who experience sleep disturbances are at a higher risk of developing chronic health conditions such as obesity, heart disease, and diabetes. Sleep deprivation also leads to heightened levels of the stress hormone cortisol, which can cause weight gain and impede muscle recovery after exercise (Alnawwar et al., 2023) (Pengo, Won, & Bourjeily, 2018).
Physical Activity as a Remedy for Sleep Disorders
Exercise plays a dual role in women’s health: it not only promotes physical fitness but also improves sleep quality. Regular physical activity has been shown to help alleviate sleep issues, particularly insomnia. Moderate-intensity aerobic exercises, such as walking or cycling, have been proven to improve both sleep quality and overall fitness (Alnawwar et al., 2023). In one study, women who participated in consistent physical activity experienced fewer instances of insomnia and had higher sleep efficiency (Alnawwar et al., 2023).
Women who engage in frequent aerobic exercise report better sleep, with improvements in both total sleep time and sleep onset latency. Furthermore, physical activity reduces the likelihood of developing sleep-disordered breathing, a condition more common among postmenopausal women (Mehta et al., 2015). However, it’s important to note that vigorous exercise close to bedtime can sometimes interfere with sleep, so it’s best to complete workouts earlier in the day (Alnawwar et al., 2023).
Mental Health and Sleep
Sleep and mental health are closely connected. Women are more likely to suffer from insomnia related to anxiety and depression, especially during hormonal changes like menopause and pregnancy. Chronic sleep deprivation exacerbates these mental health conditions, creating a vicious cycle where poor sleep leads to worsened mental health, which in turn further disrupts sleep (Chaput, Dutil, & Sampasa-Kanyinga, 2018). This cycle can negatively impact women’s fitness levels, as low energy and mood make it difficult to engage in regular exercise. For women suffering from stress and mental health-related sleep disturbances, incorporating relaxation techniques like meditation, deep breathing, and yoga into their routine can significantly improve both sleep and overall well-being.
Caregiving and Sleep
Women are more likely to take on caregiving roles within the household, whether it’s waking up at night to care for children or elderly relatives. This “second shift” not only interrupts sleep but can also diminish overall sleep quality by contributing to higher stress levels and less time for physical self-care, including exercise. Studies show that women with caregiving responsibilities report shorter sleep durations and poorer sleep quality compared to men (Burgard & Ailshire, 2013).
Actionable Tips for Better Sleep and Fitness
For women looking to improve both their sleep and fitness, the following strategies can help:
- Prioritize Sleep Hygiene: Creating a calm, quiet, and cool sleep environment is essential. Limit exposure to blue light from screens before bed, and establish a consistent bedtime routine.
- Exercise Regularly: Engage in moderate aerobic exercise at least three times a week to improve sleep quality. Avoid vigorous exercise late in the evening to prevent sleep disruptions.
- Practice Relaxation Techniques: Yoga, meditation, and breathing exercises can help reduce stress, which in turn leads to better sleep.
- Limit Caffeine and Alcohol: Both caffeine and alcohol can disrupt sleep, especially when consumed later in the day. Limiting these substances can contribute to better rest at night.
- Set Boundaries for Caregiving: Sharing nighttime caregiving duties with a partner can help women protect their sleep and maintain their physical and mental health.
Learn More
Women’s sleep is crucial for maintaining optimal health and fitness. Hormonal shifts, caregiving responsibilities, and sleep disorders all contribute to sleep challenges that can affect mental well-being, physical performance, and overall quality of life. By prioritizing sleep hygiene, regular physical activity, and stress management, women can take charge of their health and fitness—starting with a good night’s sleep. For more information on improving your sleep and overall health, visit our website.
Sources:
- Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus, 15(8), e43595. https://doi.org/10.7759/cureus.43595
- Burgard, S. A., & Ailshire, J. A. (2013). Gender and Time for Sleep among U.S. Adults. American sociological review, 78(1), 51–69. https://doi.org/10.1177/0003122412472048
- Chaput, J. P., Dutil, C., & Sampasa-Kanyinga, H. (2018). Sleeping hours: what is the ideal number and how does age impact this?. Nature and science of sleep, 10, 421–430. https://doi.org/10.2147/NSS.S163071
- Mehta, N., Shafi, F., & Bhat, A. (2015). Unique Aspects of Sleep in Women. Missouri medicine, 112(6), 430–434.
- Pengo, M. F., Won, C. H., & Bourjeily, G. (2018). Sleep in Women Across the Life Span. Chest, 154(1), 196–206. https://doi.org/10.1016/j.chest.2018.04.005