Study: Women need more sleep than men

New study from Loughborough University’s Sleep Research Centre Located in Leicestershire, England says that women need more sleep than men because their brains are more complex.

o   This is because women tend to multi-task, or try to do more things at once compared to men

§  This causes them to use their brain more than men do, therefore requiring greater amount of sleep

o   The study lead also said that poor sleep affects also affects women more than it does men

·      For women, there is a strong association between poor sleep and high levels of psychological distress

o   Also associated with feelings of hostility, depression, and anger

o   These negative feelings do not affect sleep deprived men to the same extent

·      This study’s findings support research from Duke University that was completed in 2013,

o   Scientists found that women suffer more than men, both mentally and physically, if they are forced to get less sleep

·      Aside from these findings, sleep deprivation in women also puts them at higher risk for:

o    heart disease

o   Depression

o   psychological problems

o   Extra clotting factors in their blood, which can lead to a stroke

o   Higher inflammation markers, which indicate developing health problems

o   Pain related to sleep deprivation

·      In men, state of health does not seem to be as closely linked to sleep

o   In the study, men showed no increased risk of developing the ailments that affect women when they are sleep-deprived

 Ways to get better sleep:

·      Get more exercise

o   helps you fall asleep faster and puts your body into a deeper sleep

o   People who are physically fit are much less likely to experience problems sleeping

o   Avoid exercising right before bedtime as it takes your body a few hours to return to a resting state

·      Avoid stress

o   Too much stress keeps minds active through the night causing loss of sleep because the brain is unable to settle down

o   Try to take steps to avoid stress like practice good time management, have a daily schedule, establish priorities and make time for personal activities.

·      Maintain a sleep schedule

o   Try to go to bed and wake up at the same time every day

o   This helps your body recognize when it is time for sleep

·      Keep your room dark

o   Turn off the lights, make sure you have curtains to block out excessive sunlight at peak hours of the morning, or invest in a sleeping mask

o   Sleeping in dark environments allows our bodies to produce more melatonin, a hormone important for sleep

·      Check your room temperature

o   Being too hot or too cold can disrupt a good night's sleep

o   The best temperature for a good night’s sleep is around 65 degrees Fahrenheit

·      Try not to nap midday

o   Taking naps after work or later in the day can cause you to stay up later at night, when it’s actually time for bed. Try to avoid naps eight hours before bedtime. If a nap is imperative, aim for twenty minutes or less, and do as early as possible. If you feel like napping later in the day, do an activity to wake yourself up like going for a run or even drinking some ice cold water.

·      Have a relaxing bedtime routine

o   During the hour before bedtime, do relaxing activities each night to ease your mind and prepare it for sleep

o   Avoid watching television or staring at your computer or iPhone before bedtime