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Waking up at Night Frequently: Sleep crisis in women is a condition when the problem of continuous sleeplessness and frequent sleep disturbances increases. Its effect is clearly visible on mood, health and everyday energy.
If understood and handled in time, both sleep and health can be improved.

In today’s fast-paced life, the problem of sleep crisis i.e. lack of proper sleep, incomplete sleep or frequent sleep interruptions is increasing rapidly among women. It is not just fatigue or irritability, but has become a condition that deeply affects physical, mental and emotional health. Work pressure, family and relationship responsibilities, challenges of motherhood,
Hormonal fluctuations, prolonged screen use and society’s expectations, all together are completely ruining the quality of women’s sleep. The body gets tired due to the hustle and bustle of the day, but the mind does not remain calm, due to which sleep comes late or is not deep.

Reason for lack of sleep

Multitasking: Women who are responsible for home, office, taking care of children, relationships, playing multiple roles at the same time are never able to go into ‘off-mode’ mentally. The quality of sleep also deteriorates due to the mind always being active.

Stress and Overthinking: Women, being more emotionally sensitive, think deeply about everything. Before sleeping at night, such questions keep running in their mind, what to do, what to do, what to say to whom. This overthinking is the biggest enemy of sleep.
Irregular routines and screen time increase: Waking up early in the morning, working till late night, children’s homework and household chores, women’s sleep schedule does not remain the same. social
The ‘blue light’ emitted from media, reels, serials, digital screens during online work reduces melatonin.

Women sleep disorders insomnia: In this condition it takes a long time to fall asleep, or you often wake up repeatedly during the night. Many times, even if sleep occurs, it is not deep, due to which one feels tired, irritable and finds it difficult to concentrate after waking up in the morning. Stress, anxiety, hormonal changes and excess screen time are the main reasons for this.
Restless Leg Syndrome: In this, while sleeping or lying down, one feels a strange stretching, restlessness, burning sensation in the legs or an uncontrolled desire to move the legs, due to which sleep is disrupted. This problem can increase due to pregnancy, iron deficiency and fatigue.

Sleep ehrishvannaya: In this problem, breathing stops for a few moments while sleeping. This is seen more in obesity, thyroid, PCOS or pregnant women. Due to this, the body does not get enough oxygen and sleep keeps getting interrupted.

Circadian Rhythm Disorder: Irregular routine, staying up late at night or working in shifts disturbs the internal clock of the body. Due to this, one does not sleep at the right time or finds it difficult to wake up in the morning.

Night Eating Syndrome: In this, one feels hungry again and again at night and sleep is disrupted. Emotional stress, hormonal imbalance and irregular eating habits are its main reasons.

other reason: Similarly, in menopausal women, sleep is badly affected due to hot flashes and mood swings. Women suffering from health problems like thyroid, PCOS, anxiety, depression and iron deficiency also suffer from insomnia.

health effects

Menstrual Problems and Hormonal
Imbalance: Due to lack of sleep, hormones like estrogen, progesterone and cortisol start becoming unbalanced. Its direct effect is visible on the menstrual cycle, periods become irregular, more pain occurs.
Problems like menstruation or missed periods become common.

Mental Health: Women quickly start feeling stress, irritability and emotional instability due to lack of sleep. Persistent sleep crises increase the risk of anxiety, depression, and panic episodes. The brain’s ability to think and understand is affected, which makes it difficult to take decisions.

Energy reduction: Due to lack of sleep, the body does not get adequate recovery. One feels tired, weak and heavy throughout the day. A woman’s ability to work and focus reduces significantly, which has a negative impact on her domestic and professional life.

Slowing down metabolism: Sleep crisis slows down the metabolism, due to which weight starts increasing rapidly. Apart from this, the hormones that control appetite also get disturbed, due to which unhealthy cravings increase.

Heart and immunity risks: Continuous lack of sleep can increase blood pressure and also increases the risk of heart diseases and diabetes. Due to weakening of the immune system, the woman quickly becomes victim of infection.

Home remedies for restful sleep

Hot milk or herbal tea: Tryptophan present in warm milk helps in inducing sleep. Whereas chamomile or lavender tea relaxes the body and calms the mind.

Mustard or coconut oil massage in feet: Massaging the feet with light hands at night increases blood circulation and provides relaxation to the body. It helps in falling asleep quickly.

Keep the room environment conducive to sleep: Keep the room cool and maintain the correct temperature according to the season. Bright light or noise disrupts sleep. Lavender oil diffuser is also a good option. One gets peaceful sleep just like in a calm environment.

Turn off Screen Time: Blue light from mobile, TV and laptop keeps the brain active, which causes delayed sleep. To avoid this, do digital detox one hour before sleeping.
Adopt.

Take sunshine: Morning sunlight corrects the body’s biological clock, which naturally induces sleep at night. Maintaining the level of Vitamin D in the body helps in maintaining alertness.

Health expert Dr. Harshta said that women should sleep around 9:30 every night so that they can feel fresh when they wake up in the morning. He says that if you do not get enough sleep, you will soon start struggling with the problem of brain fog. Lack of sleep has a negative impact on our brain’s functioning and power of thinking.

Daily routine for good sleep

1. Sleep and wake up at the same time every day. This habit keeps the sleep cycle balanced.
2. Adopt the habit of light evening walk or yoga. It reduces stress and relaxes the body.
3. Keep dinner light, heavy food slows down digestion, which affects sleep.