‘I can’t quite shut it off’: Prevalence of insomnia a growing concern for women
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Tasha Werner, 43, gets up at 3:30 a.m. twice a week for her part-time job at a fitness centre in Calgary. After a five-hour shift, she is back home by 9 a.m. to homeschool her two children, aged 9 and 12. The hardest part of her position – stay-at-home mom, homeschool teacher and part-time worker – is the downtime “lost from my life,” says Werner.
A study by Howard M. Kravitz, a psychiatrist in Chicago, showed that up to 60 per cent of women experience sleep disorders due to hormonal changes linked to menopause. But there is an increasing prevalence of insomnia symptoms in women that may be attributed, in part, to societal changes.
“We live in a world that didn’t exist a generation ago. Now everyone is trying to figure it out,” says Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona.
While women are no longer expected to stay at home, many who are employed outside the home also have the primary responsibility for family matters. And women aged 40 to 60 commonly fall within the “sandwich generation,” caring for both children and parents.
As women juggle their responsibilities, these duties can take a toll, both emotionally and practically.
Both Werner and her husband were raised in traditional homes; their mothers stayed at home to oversee childcare, cooking, grocery shopping and household duties. Initially, Werner and her husband followed a similar path, mirroring their parents’ lives as homemakers. “I think we just fell into what we were used to,” says Werner.
However, a notable shift in their family dynamics occurred once she started working outside the home.
Her children’s physical needs and illnesses have had major consequences on her sleep. If one of the children is sick with the flu, that’s “a week of not a lot of sleep during the night,” she says, “because that’s my job.” Many nights, she finds herself waking up between 1 a.m. and 3 a.m., worrying about how the kids are doing academically or behaviourally.
“We face a specific set of anxieties and a different set of pressures than men,” says Emma Kobil, who has been a therapist in Denver, Colo., for 15 years and is now an insomnia coach. There is so much pressure to be everything as a woman – to be an amazing homemaker and worker while maintaining a hot-rocking body and having a cool personality, to “be the cool mom but also the CEO, to follow your dreams and be the boss b****,” says Kobil.
And there’s an appeal to that concept. Daughters grow up viewing their moms as superwomen juggling responsibilities. But what isn’t always obvious are the challenges women face while managing their lives and the health issues they may encounter.
A study revealed that women are 41 per cent more at risk of insomnia than men.
A thorough study revealed that women are 41 per cent more at risk of insomnia than men. Beyond menopausal hormonal shifts, societal pressures, maternal concerns and the challenge of balancing multiple roles contribute to women’s increased susceptibility to insomnia.
Cyndi Aarrestad, 57, lives on a farm in Saskatchewan with her husband, Denis. Now an empty nester, Aarrestad fills her time working on the farm, keeping house, volunteering at her church and managing her small woodworking business. And she struggles with sleep.
Despite implementing some remedies, including stretching, drinking calming teas and rubbing her feet before bed, Aarrestad says achieving restful sleep has remained elusive for the past decade.
Two primary factors contribute to her sleep challenges — her inability to quiet her mind and hormonal hot flashes due to menopause. Faced with family and outside commitments, Aarrestad finds it challenging to escape night time’s mental chatter. “It’s a mom thing for me … I can’t quite shut it off.” Even as her children transitioned to young adulthood and moved out, the worries persisted, highlighting the lasting concerns moms have about their kids’ jobs, relationships and overall well-being.
Therapist Kobil says that every woman she’s ever worked with experiences this pressure to do everything, to be perfect. These women feel like they’re not measuring up. They’re encouraged to take on other people’s burdens; to be the confidante and the saviour in many ways; to sacrifice themselves. Sleep disruptions simply reflect the consequences of this pressure.
“They’re trying to fit 20 hours in a 24-hour day, and it doesn’t work,” says Grandner, the sleep specialist.
Grandner says that consistently sleeping six hours or less as an adult makes one 55 per cent more likely to become obese, 20 per cent more likely to develop high blood pressure, and 30 per cent more likely to develop Type 2 diabetes if you didn’t have it already. This lack of sleep makes you more likely to catch the flu. It makes vaccines less effective, and it increases your likelihood of developing depression and anxiety.
When is the time to change? Yesterday. Grandner warns that the sleep sacrifices made at a young age impact health later. But it’s never too late to make changes, he says, and “you do the best with what you’ve got.”
Kobil suggests a practical approach for women struggling with sleep. She emphasizes understanding that sleeplessness isn’t a threat and encourages a shift in mindset about being awake. Instead of fighting sleeplessness, she advises treating oneself kindly, recognizing the difficulty.
Kobil recommends creating a simple playbook with comforting activities for awake moments during the night. Just as you would comfort a child who’s afraid, she suggests being gentle with yourself, gradually changing the perception of wakefulness into a positive experience.
This article is republished from HealthyDebate under a Creative Commons license. Read the original article.
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Head Over Hips
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We’ve written before about managing osteoarthritis (or ideally: avoiding it, but that’s not always an option on the table, of course), so here’s a primer/refresher before we get into the meat of today’s article:
Avoiding/Managing Osteoarthritis
When the head gets in the way
Research shows that the problem with recovery in cases of osteoarthritis of the hip is in fact often not the hip itself, but rather, the head:
❝In fact, the stronger your muscles are, the more protected your joint is, and the less pain you will experience.
Our research has shown that people with hip osteoarthritis were unable to activate their muscles as efficiently, irrespective of strength.
Basically, people with hip arthritis are unable to activate their muscles properly because the brain is actively putting on the brake to stop them from using the muscle.❞
This is a case of a short-term protective response being unhelpful in the long-term. If you injure yourself, your brain will try to inhibit you from exacerbating that injury, such as by (for example) disobliging you from putting weight on an injured joint.
This is great if you merely twisted an ankle and just need to sit back and relax while your body works its healing magic, but it’s counterproductive if it’s a chronic issue like osteoarthritis. In such (i.e. chronic) cases, avoidance of use of the joint will simply cause atrophy of the surrounding muscle and other tissues, leading to more of the very wear-and-tear that led to the osteoarthritis in the first place.
So… How to deal with that?
You probably can exercise
It’s easy to get caught between the dichotomy of “exercise and inflame your joints” vs “rest and your joints seize up”, which is not pleasant.
However, the trick lies in how you exercise, per joint type:
When Bad Joints Stop You From Exercising (5 Things To Change)
…which to be clear, isn’t a case of “avoid using the joint that’s bad”, but is rather “use it in this specific way, so that it gets stronger without doing it more damage in the process”.
Which is exactly what is needed!
Further resources
For those who like learning from short videos, here’s a trio of helpers (along with our own text-based overview for each):
- The Most Underrated Hip Mobility Exercise (Not Stretching)
- Overcome Front-Of-Hip Pain
- 10 Tips To Reduce Morning Pain & Stiffness With Arthritis
And for those who prefer just reading, here’s a book we reviewed on the topic:
11 Minutes to Pain-Free Hips – by Melinda Wright
Take care!
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Why We’re Called “10almonds”, And Other Questions
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Avid coffee drinker so very interested in the results Also question Is there something that you could take or eat that would prevent the caffeine from stimulating the kidneys? I tried to drink decaf from morning to night not a good result! Thanks❞
That is a good question! The simple answer is “no” (but keep reading, because all is not lost)
There’s no way (that we yet know of) to proof the kidneys against the stimulating effect of caffeine. This is especially relevant because part of caffeine’s stimulating effect is noradrenergic, and that “ren” in the middle there? It’s about the kidneys. This is just because the adrenal gland is situated next to them (actually, it’s pretty much sitting on top of them), hence the name, but it does mean that the kidneys are about the hardest thing in the body to have not affected by caffeine.
However! The effects of caffeine in general can be softened a little with l-theanine (found in tea, or it can be taken as a supplement). It doesn’t stop it from working, but it makes the curve of the effect a little gentler, and so it can reduce some unwanted side effects.
You can read more about l-theanine here:
❝How to jump start a inactive metabolism and keep it going? THANKYOU❞
The good news is, if you’re alive, your metabolism is active (it never stops!). So, it may just need perking up a little.
As for keeping it going, well, that’s what we’re here for! We’re all in favor of healthy longevity.
We’ll do a main feature soon on what we can do to influence our metabolism in either direction, but to give some quick notes here:
- A lot of our metabolism is influenced by genes and is unalterable (without modifying our genes, anyway)
- Metabolism isn’t just one thing—it’s many. And sometimes, parts of our metabolism can be much quicker or slower than others.
- When people talk about wanting a “faster metabolism”, they’re usually referring to fat-burning, and that’s just a small part of the picture, but we understand that it’s a focal point for many.
There really is enough material for a whole main feature on metabolic tweaks, though, so watch this space!
❝Why the name “10 Almonds?” Is this recommended by the Doctor? A daily dosage? And, if so, why? Thanks! Please answer me…I truly want to know!❞
Almonds are very nutritionally dense, and for example 20g of almonds (so, about 20 almonds) would give a 100% daily dose of zinc, amongst other nutrients.
We also do like to think that we give our readers an easily digestible dose of condensed “nutrition” in the form of health information.
However! That’s not actually the reason at all. It’s a reference to a viral Facebook hoax! There was a post going around that claimed:
❝HEADACHE REMEDY. Eat 10–12 almonds, the equivalent of two aspirins, next time you have a headache❞ ← not true!
It made us think about how much health-related disinformation there was circulating online! So, calling ourselves 10almonds was a bit of a nod to that story, but also a reminder to ourselves:
We must always publish information with good scientific evidence behind it!
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How To Rebuild Your Neurons’ Myelin Sheaths
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PS: We Love You
Phosphatidylserine, or “PS” for short, is a phospholipid found in the brain. In other words, a kind of fatty compound that is such stuff as our brains are made of.
In particular, it’s required for healthy nerve cell membranes and myelin (the protective sheath that neurons live in—basically, myelin sheaths do for neurons what telomere caps do for DNA).
For an overview that’s more comprehensive than we have room for here, check out:
Phosphatidylserine and the human brain
Many people take it as a supplement.
Does taking it as a supplement work?
This is a valid question, as a lot of supplements can’t be absorbed well, and/or can’t pass the blood-brain barrier. But, as the above-linked study notes:
❝Exogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells. It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.❞
(“Exogenous” means “coming from outside of the body”, as opposed to “endogenous”, meaning “made inside the body”. Effectively, in this context “exogenous” means “taken as a supplement”.)
Why do people take it?
The health claims for phosphatidylserine fall into two main categories:
- Neuroprotection (helping your brain to avoid age-related decline in the long term)
- Cognitive enhancement (helping your brain work better in the short term)
What does the science say?
There’s a lot of science that’s been done on the neuroprotective properties of PS, and there are thousands of studies we could draw from here. The upshot is that regular phosphatidylserine supplementation (most often 300mg/day, but studies are also found for 100–500mg/day) is strongly associated with a reduction in cognitive decline over the course of 12 weeks (a common study duration). Here are a some spotlight studies showing this:
- Effects of phosphatidylserine in Alzheimer’s disease
- Double-blind cross-over study of phosphatidylserine vs. placebo in patients with early dementia of the Alzheimer type
- Effect of Phosphatidylserine on Cerebral Glucose Metabolism in Alzheimer’s Disease
- The effect of soybean-derived phosphatidylserine on cognitive performance in elderly with subjective memory complaints
Note: PS can be derived from various sources, with the two most common forms being bovine (i.e., from cow brains) or soy-derived.
There is no established difference in the efficacy of these.
There have been some concerns raised about the risk of CJD (the human form of BSE, as in “mad cow disease”) from consuming brain matter from cows, but studies have not found any evidence of this actually happening.
There is also some evidence that phosphatidyserine significantly boosts cognitive performance, even in young people with no extant cognitive decline, for example:
(as the title suggests, they did also test for its effect on mood and endocrine response, but found it made no difference to those, just the cognitive function—which enjoyed a boost before exercise, as well as after it, meaning that the boost wasn’t dependent on the exercise)
PS for cognitive enhancement in the young and healthy is not nearly so well-explored as its use as a later-life guard against age-related cognitive decline. However, just because the studies in younger people are dwarfed in number by the studies in older people, doesn’t detract from the validity of the studies in younger people.
Basically: its use in older people has been studied the most, but all available evidence points to it being beneficial to brain health at all ages.
Where can we get it?
We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.
Enjoy!
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Biohack Your Brain – by Dr. Kristen Willeumier
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The title of this book is a little misleading, as it’s not really about biohacking; it’s more like a care and maintenance manual for the brain.
This distinction is relevant, because to hack a thing is to use it in a way it’s not supposed to be used, and/or get it to do something it’s not supposed to do.
Intead, what neurobiologist Dr. Kristen Willeumier offers us is much more important: how to keep our brain in good condition.
She takes us through the various things that our brain needs, and what will happen if it doesn’t get them. Some are dietary, some are behavioral, some are even cognitive.
A strength of this book is not just explaining what things are good for the brain, but also: why. Understanding the “why” can be the motivational factor that makes a difference between us doing the thing or not!
For example, if we know that exercise is good for the brain, we think “sounds reasonable” and carry on with what we were doing. If, however, we also understand how increased bloodflow helps with the timely removal of beta-amyloids that are associated with Alzheimer’s, we’re more likely to make time for getting that movement going.
Bottom line: there are key things we can do to keep our brain healthy, and you probably wouldn’t want to miss any. This book is a great care manual for such!
Click here to check out Biohack Your Brain and keep your brain young and fit!
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Curing Hiccups And Headaches At Home With Actual Science
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Quick fixes for bodily annoyances
Do you ever find yourself desperately trying to cure hiccups, and advice on the Internet is like “breathe in through your ears while drinking vinegar upside-down through your nose”?
If so, you’re not alone. So, today we’re going to look at some science-based approaches to dealing with common bodily annoyances.
Hiccups
Unfortunately, most popular advices simply don’t work, and the only near-guaranteed way to cure these is with anti-convulsive medications whose side-effects may be worse than the hiccups.
However, before you head to the pharmacy, there is one breathing exercise that has a very simple scientific underpinning: 4:4 breathing. If you’re unfamiliar, it’s just:
- Breathe slowly in through your nose to a count of four
- Hold your breath for a count of four
- Breathe slowly out through your nose to a count of four
- Hold your breath for a count of four
…and repeat. The slower the better. At first, your hiccups will interrupt this, but just “keep calm and carry on”.
The reason this can work is that breathing is an autonomic function (e.g., it happens without us thinking about it) that, unlike most other autonomic functions, we can all control directly. By taking control of one, others will tend to fall into line with it.
For example, it is normal that your heart rate will tend to slow or quicken as your breathing slows or quickens, respectively.
Your hiccups? Autonomic function. Actually a very, very old evolutionary left-over trait, that’s only useful for protecting lungs while breathing underwater. In other words, it’s the bodily function thinks you’re a fish (or a tadpole-like amphibious creature) in the process of developing lungs. Unfortunately, because hiccuping doesn’t harm our chances of passing on our genes, it never got naturally de-selected so we still have it.
Anyway, the bottom line is: take control of your breathing in the aspects you can directly control, and the aspects you can’t directly control will fall into line. You may need to give it some minutes, don’t give up too quickly.
Headaches
If you ever get a headache and you don’t have painkillers or perhaps they’re not helping or you have another reason for not wanting to take them, there’s “one quick trick” that can cure most headaches in seconds.
First, the limitation: this will only cure headaches that have been caused by increased localized blood pressure in the forehead. However, that’s more than half of most common headaches.
Next, how it works…
We’re mentioning this first, because understanding how it works will give you more confidence in using it.
Your body has a wonderful homeostatic system, which is the system by which your body maintains its “Goldilocks zones” of not too hot or cold, not to acidine or alkaline, not too hydrated or dehydrated, blood pressure not too high or too low, etc. Sometimes, however, it can get confused, and needs a nudge back to where it should be.
One of the ways it maintains blood pressure is biofeedback from receptors in blood vessel walls, called baroreceptors. They are what it sounds like; they measure blood pressure internally.
In certain places, there are clusters of baroreceptors in one place. And if we press on that one place, the body will think “Oh no! Super high blood pressure in this bit!” and reduce the blood pressure immediately.
This is called the baroreflex, and that’s what you need to cure a hypertensive headache.
So, what to do:
With your thumb, carefully feel the upper inside corner of your eye socket. So, at the top, and about ¼ of the way out from the bridge of your nose. You should feel a groove. No, not like the Emperor’s New, but, an actual groove in your eye socket. That’s the supraorbital notch (or foramen), and it allows the supraorbital artery, veins, and nerve to run through.
Press it firmly (you can do both sides at once, assuming you have two thumbs) for about three seconds, and then massage it gently. Repeat as necessary, but it shouldn’t take more than about three goes to have cured the headache.
As a bonus, this is a great party trick for curing other people’s headaches, when the need arises!
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Cancer is increasingly survivable – but it shouldn’t depend on your ability to ‘wrangle’ the health system
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One in three of us will develop cancer at some point in our lives. But survival rates have improved to the point that two-thirds of those diagnosed live more than five years.
This extraordinary shift over the past few decades introduces new challenges. A large and growing proportion of people diagnosed with cancer are living with it, rather than dying of it.
In our recently published research we examined the cancer experiences of 81 New Zealanders (23 Māori and 58 non-Māori).
We found survivorship not only entailed managing the disease, but also “wrangling” a complex health system.
Surviving disease or surviving the system
Our research focused on those who had lived longer than expected (four to 32 years since first diagnosis) with a life-limiting or terminal diagnosis of cancer.
Common to many survivors’ stories was the effort it took to wrangle the system or find others to advocate on their behalf, even to get a formal diagnosis and treatment.
By wrangling we refer to the practices required to traverse complex and sometimes unwelcoming systems. This is an often unnoticed but very real struggle that comes on top of managing the disease itself.
The common focus of the healthcare system is on symptoms, side effects of treatment and other biological aspects of cancer. But formal and informal care often falls by the wayside, despite being key to people’s everyday experiences.
The inequities of cancer survivorship are well known. Analyses show postcodes and socioeconomic status play a strong role in the prevalence of cancer and survival.
Less well known, but illustrated in our research, is that survival is also linked to people’s capacity to manage the entire healthcare system. That includes accessing a diagnosis or treatment, or identifying and accessing alternative treatments.
Survivorship is strongly related to material resources, social connections, and understandings of how the health system works and what is available. For instance, one participant who was contemplating travelling overseas to get surgery not available in New Zealand said:
We don’t trust the public system. So thankfully we had private health insurance […] But if we went overseas, health insurance only paid out to $30,000 and I think the surgery was going to be a couple of hundred thousand. I remember Dad saying and crying and just being like, I’ll sell my business […] we’ll all put in money. It was really amazing.
Assets of survivorship
In New Zealand, the government agency Pharmac determines which medications are subsidised. Yet many participants were advised by oncologists or others to “find ways” of taking costly, unsubsidised medicines.
This often meant finding tens of thousands of dollars with no guarantees. Some had the means, but for others it meant drawing on family savings, retirement funds or extending mortgages. This disproportionately favours those with access to assets and influences who survives.
But access to economic capital is only one advantage. People also have cultural resources – often described as cultural capital.
In one case, a participant realised a drug company was likely to apply to have a medicine approved. They asked their private oncologist to lobby on their behalf to obtain the drug through a compassionate access scheme, without having to pay for it.
Others gained community support through fundraising from clubs they belonged to. But some worried about where they would find the money, or did not want to burden their community.
I had my doctor friend and some others that wanted to do some public fundraising. But at the time I said, “Look, most of the people that will be contributing are people from my community who are poor already, so I’m not going to do that option”.
Accessing alternative therapies, almost exclusively self-funded, was another layer of inequity. Some felt forced to negotiate the black market to access substances such as marijuana to treat their cancer or alleviate the side effects of orthodox cancer treatment.
Cultural capital is not a replacement for access to assets, however. Māori survivorship was greatly assisted by accessing cultural resources, but often limited by lack of material assets.
Persistence pays
The last thing we need when faced with the possibility of cancer is to have to push for formal diagnosis and care. Yet this was a common experience.
One participant was told nothing could be found to explain their abdominal pain – only to find later they had pancreatic cancer. Another was told their concerns about breathing problems were a result of anxiety related to a prior mental health history, only to learn later their earlier breast cancer had spread to their lungs.
Persistence is another layer of wrangling and it often causes distress.
Once a diagnosis was given, for many people the public health system kicked in and delivered appropriate treatment. However, experiences were patchy and variable across New Zealand.
Issues included proximity to hospitals, varying degrees of specialisation available, and the requirement of extensive periods away from home and whānau. This reflects an ongoing unevenness and lack of fairness in the current system.
When facing a terminal or life-limiting diagnosis, the capacity to wrangle the system makes a difference. We shouldn’t have to wrangle, but facing this reality is an important first step.
We must ensure it doesn’t become a continuing form of inequity, whereby people with access to material resources and social and cultural connections can survive longer.
Kevin Dew, Professor of Sociology, Te Herenga Waka — Victoria University of Wellington; Alex Broom, Professor of Sociology & Director, Sydney Centre for Healthy Societies, University of Sydney; Chris Cunningham, Professor of Maori & Public Health, Massey University; Elizabeth Dennett, Associate Professor in Surgery, University of Otago; Kerry Chamberlain, Professor of Social and Health Psychology, Massey University, and Richard Egan, Associate Professor in Health Promotion, University of Otago
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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