Why Sleep is so Important and How Gender Affects Sleep
By the Acuworx Team
Sleep is essential for an individual’s overall survival and health, and sleep as a singular activity consumes more time than any other single activity in a given day. Although sleep difficulties widely exist in the general population, deprivation and insomnia tend to occur more frequently in women, especially during periods of hormonal fluctuation, as confirmed by studies from the National Institutes of Health.
Let’s start with quantity. Circadian rhythm is recognized in both Traditional Chinese Medicine and Western medicine; the most well-known being the sleep-wake cycle. Though we’ve all been told that we should aim for 8 hours of sleep, Dr. Patrick Flynn of Deseret News referenced more recent studies that demonstrate how women have longer circadian rhythms that require 8-10 hours of sleep as opposed to the 7-8 hours that men require. Though the sleep cycles are similar, the cortisol levels drop and melatonin rises sooner, around 9 PM, then peaks overnight before dropping to low levels at dawn. Male adrenals comprise 3% of testosterone while female adrenals comprise 30% of cyclical hormones. Lack of sleep increases cortisol levels in the body, which disrupts the production of other female hormones and influences her stress levels.
What influences quality: In Chinese medicine, a truly “good sleep” can only occur when the Shen is calm and settled. Consider the Shen as one’s mind, where all thinking, consciousness, and emotion connect through the heart while housed in the mind. But what if our minds are biologically different, as well? According to Stanford Medicine Magazine, the human brain is a biologically-sex-based organ with distinct anatomical differences in neural structure and respective physiological functions. Though the total brain size of a man is measurably larger, a woman’s hippocampus is considerably larger and works differently in relation to memorization and learning. Additionally, the amygdala that retains memory and emotional experience is larger in women, and the two hemispheres of a woman’s brain communicate and coordinate more often than those of men. When these anatomical and physiological differences enhance the vividness of emotional experiences and memories within women, imagine the sleep difficulties when faced with the severity of depression or anxiety.
Friendly reminder on environment: One of the greatest interferences to a healthy sleep schedule is the capitalistic nature of today’s work policies. Studies show that women allocate considerable time to paid work while still fulfilling the traditional unpaid household and familial obligations, which often lead to limited sleep availability, disruptions in sleep, and a lack of restful sleep.
Long story short: Understanding the significance of different sleep requirements drastically improves your mental health, physical health, and immuno-protection.
Here’s how to enhance your sleep:
Eat your last meal two-three hours before bed
Ease your eyes and balance the intensity of lighting when the sun sets
Adjust screen brightness and consider blue light glasses for the evening hours
Limit alcohol intake as alcohol alters the normal sleep cycle, reduces the amount of REM sleep, and may cause frequent awakenings
Keep a fairly consistent sleep schedule
Limit screen time up to an hour before bed
Place your phone further away from your head and body as you sleep
Be kind to your mind and adopt a sleep routine that prioritizes your health. If you struggle with insomnia, difficulties falling or staying asleep, or feeling unrested after a full night of sleep, we’re here for you. Book an appointment with one of our team members.