Sikh Women's Health Initiative

Let’s dive into a topic that’s close to my heart and crucial for your well-being: sleep health. Whether you’re juggling a busy career, caring for little ones, or navigating the changes of menopause, getting good sleep is key to feeling your best. Let’s explore why sleep matters and how you can improve your nightly rest.

Why is Sleep So Important?

Think of sleep as your body’s nightly spa treatment. It’s when your body and mind get to relax, heal, and prepare for the next day. Here’s what good sleep does for you:

1. Boosts your mood: Ever notice how cranky you feel after a bad night’s sleep? Good sleep helps keep you feeling positive and balanced, stabilizes your mood, reduces irritability, and combats stress, anxiety, and depression. Poor sleep, on the other hand, can leave you feeling foggy, overwhelmed, and anxious.
2. Keeps you healthy: While you’re sleeping, your body is hard at work repairing tissues in your organs, building muscle, strengthening your immune system to fight off illnesses, and keeping your heart healthy. Poor sleep can lead to problems like high blood pressure, weight gain, or increased risk of chronic conditions such as diabetes or heart disease.
3. Sharpens your mind: A good night’s sleep helps you think clearly, make decisions, concentrate better, and improves your memory. It’s like a brain tune-up! This is especially important for women juggling multiple roles, whether it’s managing a household or performing at work.

Common Sleep Troubles

Many of us struggle with sleep from time to time. Here are some issues you might recognize:

Insomnia

This is when you have trouble falling asleep or staying asleep. You might lie in bed for hours, tossing and turning, or wake up in the middle of the night and can’t get back to sleep, even though you’re tired. It can be caused by many things, including stress, anxiety, hormonal changes, or health conditions. There are treatments for this – both behavioral and medical.

Sleep Apnea

If you snore loudly or sometimes wake up gasping for air, you might have sleep apnea. This condition, where your breathing repeatedly stops and starts during sleep, can leave you feeling exhausted during the day even after a full night’s rest.

Sleep apnea can be more common after menopause or with weight gain. There are complications of uncontrolled sleep apnea, including irregular heart rhythms, stroke, heart attacks, or even shortened lifespan. There are treatments to address this, so it’s extremely important to talk to a doctor if you suspect sleep apnea!

Restless Leg Syndrome

This condition causes an uncomfortable, uncontrollable urge to move your legs, especially at night. It can make it hard to fall asleep or stay asleep. There are treatments for this.

Sleep and Life Changes

Menopause

For those of you going through menopause, sleep can become a bit tricky. Fluctuating hormone levels, particularly decreasing estrogen, and the associated symptoms like hot flashes and night sweats, might make it more difficult to say asleep or have good quality sleep. Don’t worry, though – there are ways to manage this! It is important to know that these sleep disruptions are common but treatable, with lifestyle changes, sleep hygiene, and medical support if needed.

Life with young children

For many Punjabi and Sikh women with young children, sleep disruptions can become the norm. Babies and toddlers often wake up frequently, and the demands of motherhood can leave little time for rest. It’s also common in our culture to sleep with your children till they’re grown, rather than sleep with your partner/spouse.

Getting enough sleep with a baby or young children can feel impossible. But remember, your sleep matters too. We’ll share some tips to help you get better sleep.

Here are a few strategies to manage this:

• Sleep when the baby sleeps: Try to take naps when your baby does, even if it’s just for a short time. Don’t feel guilty about leaving household chores for later – sleep should be a priority because it directly impacts your physical health, mental well-being, and direct ability to care for your child!
• Share nighttime duties: If possible, share nighttime responsibilities with a partner or family member. This can help ensure that you get at least one or two longer stretches of sleep during the night.
• Prioritize self-care: Sleep deprivation is exhausting. Make time for self-care and don’t hesitate to ask for help from family or community members to get a break when needed.

Overall Tips for Better Sleep

Now, let’s talk about how to improve your sleep. Here are some simple things you can try:

1. Stick to a schedule: Try to go to bed and wake up at the same time every day, even on weekends. Your body loves routine! This regulates your internal clock, making it easier to fall asleep and wake up naturally.
2. Create a relaxing bedtime routine: Wind down before bed with some calm activities. Maybe read a book, listen to soft music, or do some gentle stretches.
3. Limit screen time: Stay away from using electronic devices (phone, TV, computer, etc) for an hour before bed – the light may interfere with your body’s ability to make melatonin, the hormone that helps you sleep.
4. Make your bedroom sleep-friendly: Keep your room dark, quiet, and cool. Invest in a comfortable mattress and pillows if you can.
5. Watch what you eat and drink before bed: Avoid caffeine (tea/cha, coffee, chocolate), heavy or spicy meals, and alcohol close to bedtime. They can interfere with your sleep and lead to discomfort and indigestion.
6. Get moving: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Just try to finish your workout a few hours before bedtime to avoid being too energized at night and delaying sleep.
7. Manage stress: For Punjabi women, balancing cultural expectations, family responsibilities, work, and personal needs can be overwhelming. Practice relaxation techniques like deep breathing, meditation mindfulness, or yoga to calm your mind before bed, reduce stress, and improve sleep quality.

When to Seek Help

If you’ve tried these tips and still struggle with sleep, or if you suspect a sleep disorder, like sleep apnea, it may be time to talk to a doctor. They can help identify any underlying issues and suggest treatments to help you get the rest you need. Addressing underlying issues can significantly improve your sleep and overall well-being. Treatment of any sleep disorders can also greatly improve your physical health and reduce health risks.

There are a range of behavioral and medical treatment options if you suspect a type of sleep disorder. You are not alone, and this does not have to be a lifelong struggle!

Concluding Thoughts

Remember, taking care of your sleep is taking care of yourself. Proper sleep is an important part of your health, particularly for women managing the demands of menopause, motherhood, or stressful personal or work lives. By being aware of common sleep disorders and having healthy sleep habits, you can really improve your quality of life. Prioritizing sleep is not a luxury; it’s a necessity for your physical, mental, and emotional well-being.

Remember, if sleep issues persist or significantly affect your daily life, reaching out to a healthcare provider for further guidance is always a good idea. You deserve to wake up feeling refreshed and ready to tackle each day!