{"id":20837,"date":"2022-02-07T16:49:58","date_gmt":"2022-02-07T15:49:58","guid":{"rendered":"https:\/\/www.intimina.com\/blog\/?p=20837"},"modified":"2022-02-07T16:50:18","modified_gmt":"2022-02-07T15:50:18","slug":"why-what-and-how-to-deal-insomnia-in-females","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/","title":{"rendered":"Why, What, and How to Deal: Insomnia in Females"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Sleep is a precious thing. <\/span><span style=\"font-weight: 400;\">Quality sleep is essential to our well-being. Just a few of the endless <\/span><a href=\"https:\/\/health.gov\/myhealthfinder\/topics\/everyday-healthy-living\/mental-health-and-relationships\/get-enough-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">benefits<\/span><\/a><span style=\"font-weight: 400;\"> of catching your zzzs are immune system support, improved mood and reduced stress, weight management, clearer cognition and thought processes, and improved decision making.\u00a0 <\/span><span style=\"font-weight: 400;\">When your sleep is interrupted it can wreak havoc on your mental and physical health, and just make everything in your life that much more difficult. <\/span><span style=\"font-weight: 400;\">Let\u2019s take a look at what insomnia is exactly, what might cause it, and how to treat it.\u00a0<\/span><\/p>\n<p><b>What is Insomnia?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re reading this, you most likely know what insomnia is. And if you\u2019ve experienced it first hand, we are sorry, that is no fun. <\/span><span style=\"font-weight: 400;\">Still, we\u2019re here to cover all the basics, so let\u2019s first discuss what exactly insomnia is.\u00a0 <\/span><a href=\"https:\/\/www.webmd.com\/sleep-disorders\/insomnia-symptoms-and-causes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Insomnia<\/span><\/a><span style=\"font-weight: 400;\"> is a sleep disorder that makes it difficult to fall and\/or stay asleep. There are two main types of insomnia, primary and secondary. Primary insomnia is not linked to another health condition, whereas secondary insomnia is linked to a health condition like cancer, asthma, chronic pain, or medications.\u00a0 <\/span><span style=\"font-weight: 400;\">To break down insomnia further, it can be either acute (short term) or chronic (long term). Acute insomnia lasts one night to a few weeks, while chronic insomnia is defined as having sleep problems for at least three nights a week, for at least three months. <\/span><span style=\"font-weight: 400;\">Here\u2019s the kicker \u2013 insomnia is estimated to be about <\/span><span style=\"font-weight: 400;\">twice as high in women<\/span><span style=\"font-weight: 400;\"> as in men. Unfortunately, there isn\u2019t data yet to paint a more gender-inclusive picture for people who are trans and non-binary.<\/span><\/p>\n<p><b>What Causes Insomnia?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It can be difficult to get to the bottom of what causes a person\u2019s insomnia, and it may be from a combination of factors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some common causes of insomnia:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Big stressful events, job loss, death of a loved one, moving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sensitivity to your surroundings including light, noise, and temperature<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Food sensitivities or allergies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Genetics. Having a family history of insomnia may make you more likely to develop it<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mental health issues, depression, and <\/span><a href=\"https:\/\/www.intimina.com\/blog\/how-to-heal-from-social-anxiety\/\"><span style=\"font-weight: 400;\">anxiety<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain medications, especially ones for high blood pressure, depression, and asthma<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/whats-a-thyroid-disorder\/\"><span style=\"font-weight: 400;\">Hyperthyroidism<\/span><\/a><span style=\"font-weight: 400;\">, or other issues with the <\/span><a href=\"https:\/\/www.intimina.com\/blog\/hormones-understanding\/\"><span style=\"font-weight: 400;\">endocrine<\/span><\/a><span style=\"font-weight: 400;\">\/hormonal system\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/adhd-in-women\/\"><span style=\"font-weight: 400;\">ADHD<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">PMS and <\/span><a href=\"https:\/\/www.intimina.com\/blog\/10-tips-for-menopause\/\"><span style=\"font-weight: 400;\">menopause<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotating shifts at work or other weird schedule changes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lifestyle changes tend to create more acute cases of insomnia, while chronic cases are more likely to be caused by a health condition or genetic predisposition.\u00a0<\/span><\/p>\n<p><b>What Are The Risks of Insomnia?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Besides not feeling great all around, insomnia can cause long and short-term health issues that can interfere with your daily life. <\/span><span style=\"font-weight: 400;\">Some of the most noticeable issues tend to be fatigue, grumpiness and irritability, and difficulties with memory and concentration. <\/span><span style=\"font-weight: 400;\">That\u2019s just the start of it. Long term insomnia can cause all sorts of problems, here are a few of them:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mental health issues like depression and anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Higher risk of high blood pressure, diabetes, and obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor immune system function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Memory loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulties with fertility<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unfortunately, because insomnia is more common in women, they\u2019re also more likely to experience the long-term effects of it.<\/span><\/p>\n<p><b>Why are Rates of Insomnia Higher in Women?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sleep differences between males and females start to show during puberty. <\/span><span style=\"font-weight: 400;\">Females\u2019 sleep cycles tend to change and shift throughout their menstrual cycle, which can set the stage for sleep issues later on in life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Outside of the menstrual cycle, other big changes in the female body like menopause and <\/span><a href=\"https:\/\/www.intimina.com\/blog\/insomnia-during-pregnancy\/\"><span style=\"font-weight: 400;\">pregnancy<\/span><\/a><span style=\"font-weight: 400;\"> can also lead to difficulties sleeping. Mood disorders, which tend to be more common in females, can also cause them to have an increased risk of developing insomnia.\u00a0 <\/span><span style=\"font-weight: 400;\">Besides physiological factors, there are also societal influences that can make women more likely to develop insomnia. Like the societal standard of responsibilities like being a caretaker for children or elderly parents, working, and balancing their own life. Although these are generalizations, there\u2019s no doubt that there\u2019s a lot of pressure on you!<\/span><\/p>\n<p><b>How Do You Treat Insomnia?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your insomnia treatment depends on what it\u2019s caused by. It can help to break down treatment into lifestyle changes and medical support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some lifestyle changes you can integrate to help ease insomnia:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a regular sleep and wake routine. Try to wake up and go to bed at the same time every day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make your bedroom comfortable and cozy. Try using black-out curtains or a sleep mask, get a new mattress, make your bed as comfortable as possible, control temperature to your comfort level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid caffeine and alcohol late in the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get regular exercise or movement, but avoid exercising for three to four hours before bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try a calming activity before bed like reading or gentle <\/span><a href=\"https:\/\/www.intimina.com\/blog\/working-from-home-simple-yoga-tips-for-your-body-and-mind\/\"><span style=\"font-weight: 400;\">yoga<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce your screen time, especially in the hour or two before bed. You may even want to try using blue light glasses to filter the light from screens which can affect your melatonin levels (the hormone that helps you sleep).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If these tips don\u2019t do it, you may need further support from a healthcare professional. That may include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping a sleep diary to give to your doctor where you track symptoms and the quality of your sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting special tests at a sleep center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking a food allergy and sensitivities test.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeking mental health support from a therapist or counselor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking sleeping pills. While these don\u2019t get to the root of the problem, they may help you get the precious sleep you need while you work on fixing what the root cause is.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Insomnia can be so incredibly frustrating. If this is something that you\u2019re dealing with, there\u2019s a way to get through this. Talk to your healthcare provider and start making what changes you can, one step at a time. You deserve all the sleep your sweet heart desires.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleep is a precious thing. Quality sleep is essential to our well-being. Just a few of the endless benefits of catching your zzzs are immune system support, improved mood and&hellip;<\/p>\n","protected":false},"author":24,"featured_media":20840,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[1],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Do You Treat Insomnia?<\/title>\n<meta name=\"description\" content=\"Insomnia can be so incredibly frustrating. If this is something that you\u2019re dealing with, there\u2019s a way to get through this.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Natasha Weiss\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/\"},\"author\":{\"name\":\"Natasha Weiss\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#\/schema\/person\/b6c60ecf47ec06a36c4b2f175253c5ff\"},\"headline\":\"Why, What, and How to Deal: Insomnia in Females\",\"datePublished\":\"2022-02-07T15:49:58+00:00\",\"dateModified\":\"2022-02-07T15:50:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/\"},\"wordCount\":983,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#organization\"},\"articleSection\":[\"Women's Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/\",\"url\":\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/\",\"name\":\"How Do You Treat Insomnia?\",\"isPartOf\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#website\"},\"datePublished\":\"2022-02-07T15:49:58+00:00\",\"dateModified\":\"2022-02-07T15:50:18+00:00\",\"description\":\"Insomnia can be so incredibly frustrating. 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