To tackle centuries-old guilt associated with sleep, we must redefine it as a necessity for self-care and well-being, rather than neglecting responsibilities.
The Lancet, an international medical journal, has highlighted sleep disorders as an under-addressed public health concern, with rates of insufficient sleep and sleep disorders expected to rise in the future.
One article pointed out that women are about 1.3 to 1.7 times more likely to experience insomnia than men. With fluctuations in hormone levels (such as during menstruation, pregnancy, postpartum, and menopause), the likelihood of insomnia increases for women, with symptoms potentially worsening.
A commentary published by Fortune magazine on March 6, 2024, noted the pervasive notion in society that "rest is a luxury, not a necessity," leading individuals to feel guilty about taking time to rest and voluntarily reducing their sleep. Disregarding this guilt, women often face sleep issues during puberty, pregnancy, postpartum, and menopause.
The author of the article, Barbara Rhoden, who works at the clinical sleep care platform Primasun, emphasized that improving women's sleep quality requires not only individual effort but also a shift in societal attitudes and policies.
Why are women more prone to sleep disturbances?
Barbara Rhoden explained that women may encounter sleep problems at every stage of life due to biological mechanisms.
During puberty, fluctuations in progesterone and estrogen levels can disrupt women's circadian rhythms, affecting sleep cycles. Cramping, headaches, and bloating commonly affect sleep quality. Research indicates that women experience changes in sleep architecture during each phase of the menstrual cycle, with the most significant alterations occurring during the luteal phase. In the late phase of the menstrual cycle, women often experience increased sleep latency, more awakenings during the night, and poorer sleep quality.
During pregnancy, women are at a higher risk of obstructive sleep apnea, and hormonal changes lead to increased nighttime urination, both significantly impacting sleep quality and duration.
Postpartum, sudden hormonal changes coupled with psychological challenges like anxiety and depression result in daytime sleepiness for women. A study from 2023 showed that 67.8% of women struggle with poor sleep quality in the six months after giving birth.
Barbara Rhoden described her sleep experience as a new mother: "You close your eyes for just a moment, only to be awakened by a slight whimper or cry, leaving you frantic and filled with guilt."
In menopause, over 80% of women experience hot flashes and night sweats, causing sleepless nights.
Social factors hindering women's sleep should not be overlooked. Barbara Rhoden felt guilty not only about sleep when becoming a mother but also about staying up late in the chemistry lab and failing to wake up to the alarm clock.
"This guilt seems to echo the societal consensus that rest is a luxury, not a necessity," she wrote.
Women bear specific societal expectations. Research suggests that girls start absorbing gender stereotypes by the age of six, shaping how they understand their roles in the world. By age ten, girls have internalized most stereotypes, including the idea of "starting to see caring for others as women's work."
"Throughout their growth, women constantly remind themselves to prioritize others' needs over their own, affecting their career and quality of life," wrote Barbara Rhoden, noting that 81% of married women consider themselves selfish for making time for self-care, whether it's a spa day or a 15-minute nap.
"In a world where women constantly feel short of time, rest and sleep are often the first to be sacrificed. These societal expectations not only challenge women's self-awareness but also lay the groundwork for their lifelong health damage," she said.
Redefining Sleep as a Necessity
Decades of clinical research have proven that sleep is the foundation of health. Sleep deprivation can lead to or exacerbate various chronic diseases, including obesity, diabetes, depression, and cardiovascular diseases. Additionally, individuals with sleep problems have a higher risk of premature death.
Barbara Rhoden proposed, "Ensuring good sleep for women requires not only individual effort but also a shift in societal attitudes and policies."
She suggested several measures: first, eliminating centuries-old guilt associated with sleep requires redefining sleep as a necessary component of self-care and well-being, rather than neglecting responsibilities. Secondly, elevating sleep to a public health issue. Every institution must recognize sleep as the cornerstone of health and identify new policies and measures to improve women's sleep. Finally, expanding sleep support to ensure that women from various backgrounds have access to the resources needed to improve sleep, including sleep education and clinical care.
