In a 2006 Sleep meta-analysis, women’s risk of insomnia was about 41% higher than men’s. The gap was seen in all age groups and grew with age, which coincides with perimenopause and menopause, when hot flushes often disturb sleep too. Poor sleep can worsen mood swings, “brain fog” or migraine, because during sleep the brain consolidates memories and regulates emotions.
The most effective help comes without pills
Cognitive behavioural therapy for insomnia (CBT-I) changes sleep-related habits and thoughts. In a 2015 Annals of Internal Medicine meta-analysis of 20 studies with 1,162 adults, after treatment people fell asleep about 19 minutes faster and spent about 26 minutes less awake during the night.
What this means for you
- Keep a regular bedtime and wake-up time, even at weekends.
- If you can’t fall asleep for a long time, get up briefly and return when you feel sleepy.
- If insomnia lasts several months, ask your doctor about cognitive behavioural therapy for insomnia.
Sources
- Zhang B., Wing Y.-K. (2006). Sex differences in insomnia: a meta-analysis. Sleep, 29(1), 85–93. PubMed
- Trauer J. M., Qian M. Y., Doyle J. S., Rajaratnam S. M. W., Cunnington D. (2015). Cognitive behavioral therapy for chronic insomnia: a systematic review and meta-analysis. Annals of Internal Medicine, 163(3), 191–204. doi:10.7326/M14-2841