Tag Archives: Women's sleep

Sleep Health for Powerful Women – Class May 15

Women have unique sleep challenges – keeping a balanced life between work and family, hormonal changes, aging and stress.

If you are one of the many women struggling to sleep well and enjoy all the benefits of healthy sleep, this class is for you.

In this interactive class you will learn:
– how changing hormones impact women’s sleep
– the most common sleep problems, and how to identify the red flags
– how poor sleep interferes with optimal performance in all arenas – mental, physical, emotional, and decision-making
– how to use sleep skills to improve your own sleep, insulate your sleep from the stresses of daily life, and how to address sleeping too much

Most importantly, each woman will develop her own custom sleep plan over the course of the class, a plan she will benefit from immediately.

Here are the details:
Instructor: Dr. Catherine Darley, naturopathic sleep specialist
Date: Sunday, May 15th, noon to 3pm
Location: 1904 3rd Ave, Seattle WA, 98101, 3rd floor
(next to Bed, Bath & Beyond in downtown Seattle)
Cost: $45
Register: www.naturalsleepmedicine.net

Register Today!

Women’s Sleep Health

It’s when reproductive years begin that women begin having more sleep problems. Here are some common sleep disturbances by hormonal status.

During the premenstrual week, women report having more difficulty falling asleep, sleeping through the night and waking in the morning. It’s common in the office for women to say “The week before my period I need more sleep.”

During pregnancy sleep changes each trimester. During the first trimester women typically need more sleep, and find themselves sleepier during the day. Sleep improves during the second trimester, generally speaking. Symptoms of reflux, leg cramps, frequent urination, and simply being uncomfortable lying down disturb sleep in the third trimester.

During menopause, women’s sleep can be disturbed by hot flashes and night sweats. Also, as part of the aging process, sleep is lighter with more awakenings. It is also important to know that sleep disordered breathing (such as snoring and apnea) becomes more common in women after menopause.

What can I do to improve my sleep?
If you are experiencing sleep problems common to women, here are some tips to help yourself sleep well all month:
– If you need to, allow yourself extra sleep time during the week before your period, so you can feel more energetic and less sleepy.
– If you are having night sweats and getting too hot at night, take steps to keep cool. (Remember, people tend to sleep better when they are cool). So turn the thermostat down, layer blankets so you can easily adjust them, and wear fabrics that wick heat and moisture away from your body. Be creative with your bedpartner in finding a solution to keep both of you at a comfortable temperature. Several patients have recommended specialty products, including those from Wild Bleu and Opposheets.
– If you are having hormonal problems, see a naturopathic physician who can develop a treatment plan for you to better moderate your hormone levels.
– If your sleep continues to be disturbed, you may have another sleep disorder, or need specialized treatment from a sleep center.

Hotflashes Disrupting Your Sleep?

As women get older and go through the menopausal transition they might experience hotflashes during the day, and nightsweats during sleep.  It is not unusual for me to hear from women that they wake up burning hot, and dripping with sweat.  They report being so damp they even need to change their clothes and the sheets. 

These sleep interuptions can lead to overall insufficient sleep, which contributes to excessive daytime sleepiness, irritability and mood problems.  Here are a few tips to reduce the nightsweats:

–  Consider bio-identical hormone replacement therapy.  You can find a naturopathic physician who specializes in this at www.naturopathic.org.

–  Hesperidin is a bioflavinoid from citrus which stablizes the capillary walls and reduces hotflashes and nightsweats.  My patients have had good success with this.  Be sure to find out from a licensed physician if this is right for you and the correct dosage.

–  One company has been highly recommended to me that makes nightclothes that wick away the sweat, so you can feel comfortably dry.  Check it out at www.wildbleu.com

–  Another company OppoSheets makes sheet sets with half flannel, and half cotton.  This is perfect for those couples where one person tends to be hot and the other cold.  www.OppoSheets.com.

(The Institute of Naturopathic Sleep Medicine and Dr. Darley have no affiliation with the above mentioned corporations).