As we prepare to spring forward and lose an hour of sleep due to daylight saving time, it's important to consider the potential effects on our sleep, especially for women who are more likely to experience sleep disorders such as insomnia. Since March is also women's history month, this is as great a time as any to dive into this topic.
According to the National Sleep Foundation, insomnia affects around 30% of adults, with women being twice as likely as men to suffer from this sleep disorder . In fact, an estimated 40% of women will experience insomnia at some point in their lives . This gender disparity is complex and multifactorial, but hormonal differences between men and women are thought to play a significant role.
During a woman's menstrual cycle, levels of the hormones estrogen and progesterone fluctuate, which can affect sleep patterns. Estrogen has been shown to increase REM sleep, the stage of sleep when we dream, while progesterone has a sedative effect that can promote deeper sleep . However, fluctuations in these hormones can also lead to disrupted sleep, particularly during perimenopause and menopause.
In addition to hormonal differences, women are more likely to experience stress and anxiety, which are both risk factors for insomnia. The demands of work and family life, as well as societal expectations and cultural norms, can also contribute to sleep disturbances in women.
Daylight saving time can exacerbate these factors, as the disruption to our sleep-wake cycle can cause stress and anxiety and further exacerbate hormonal imbalances. So, what can women (and men) do to mitigate the effects of daylight saving time on their sleep?
One important strategy is to practice good sleep hygiene. This includes sticking to a regular sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment that is cool, dark, and quiet. Studies have shown that practicing good sleep hygiene can help improve sleep quality and reduce the symptoms of insomnia .
Another strategy that may be helpful for improving sleep is the use of CBD products from DrDamas. CBD, or cannabidiol, is a natural compound found in the cannabis plant that has been shown to have calming and sleep-promoting effects . CBD interacts with the body's endocannabinoid system, which plays a role in regulating sleep and wake cycles, and has been found to improve sleep quality and reduce anxiety in people with insomnia . One of the most effective techniques is to gradually adjust your sleep schedule in the days leading up to the time change, by going to bed and waking up 15-30 minutes earlier each day. Another effective approach is to expose yourself to bright light in the morning and avoid exposure to bright light in the evening, as this can help regulate your body's internal clock.
Incorporating CBD products from DrDamas into your sleep routine may be particularly helpful during times of stress or hormonal fluctuations, such as during daylight saving time or menopause. DrDamas offers a range of CBD products, including tinctures, gummies, and topicals, all of which are third-party tested for purity and potency.
Of course, it's important to talk to your healthcare provider before incorporating CBD into your sleep routine, particularly if you are taking any medications or have any medical conditions.
In addition to practicing good sleep hygiene and using CBD products from DrDamas, there are other steps you can take to promote better sleep, such as engaging in regular exercise (but not too close to bedtime), avoiding large meals before bedtime, and limiting screen time before bed.
It's also important to recognize when a sleep disorder may require professional help. If you are consistently having trouble falling or staying asleep, or if you are experiencing other symptoms such as daytime fatigue or irritability, it may be time to talk to your healthcare provider about further evaluation and treatment options.
While daylight saving time can disrupt our sleep and exacerbate existing sleep disorders, there are strategies we can use to mitigate these effects. Practicing good sleep hygiene, incorporating CBD products from DrDamas, and making other lifestyle changes can all help improve sleep quality and promote overall health and wellbeing.
Remember, the information provided in this article is applicable to both men and women, so don't hesitate to try these because a good night's sleep is essential to the physical and mental well being of all genders.
1National Sleep Foundation. "Women and Sleep." 2022, https://www.sleepfoundation.org/women-and-sleep.
2Roth, T., et al. "Prevalence and perceived health associated with insomnia based on DSM-IV-TR; International Statistical Classification of Diseases and Related Health Problems, Tenth Revision; and Research Diagnostic Criteria/International Classification of Sleep Disorders, Second Edition criteria: results from the America Insomnia Survey." Biological Psychiatry, vol. 69, no. 6, 2011, pp. 592-600.
3Baker, F. C., et al. "Estrogen effects on the sleep/wake cycle." Sleep Medicine Clinics, vol. 1, no. 3, 2006, pp. 523-539.
4Morin, C. M., et al. "Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004)." Sleep, vol. 29, no. 11, 2006, pp. 1398-1414.
4Babson, K. A., et al. "Cannabis, Cannabinoids, and Sleep: a Review of the Literature." Current Psychiatry Reports, vol. 19, no. 4, 2017, p. 23.
5Shannon, S., et al. "Cannabidiol in anxiety and sleep: a large case series." The Permanente Journal, vol. 23, 2019, pp. 18-041.