How Becoming a Mum Changes Your Sleep Patterns

Getting enough sleep is crucial for overall well-being and optimal functioning of the human body and mind. Sleep plays a pivotal role in various physiological processes, such as the consolidation of memories, regulation of mood, and maintenance of cognitive function. Adequate and quality sleep is essential for the proper functioning of the immune system, metabolism, and cardiovascular health. In a world characterized by hectic lifestyles and constant connectivity, the significance of prioritizing sufficient sleep cannot be overstated. Ignoring the importance of sleep can lead to a range of detrimental effects, including impaired concentration, decreased productivity, and heightened vulnerability to various health issues. Recognizing and prioritizing the value of a good night’s sleep is fundamental to fostering physical and mental well-being.

During this season, it might feel like no matter how much you sleep, it’s never enough. But does your gender play a role in determining your actual sleep requirements? According to the Sleep Foundation, on average, women need an additional 11 minutes of sleep per night. Women are also more prone to experiencing insomnia, anxiety, and depression, all of which contribute to sleep disturbances. Furthermore, hormonal changes can disrupt circadian rhythms, also influencing sleep, especially when becoming a new mum.

One of the internet’s most frequently asked questions, ‘How much sleep do I need’ has had a boom in  searches since the start of winter, with a 51% increase globally. Interested in delving deeper to the world of slumber, experts at Mattress Online surveyed 3,000 adults, uncovering insights into the nation’s sleeping patterns and expert tips for new parents on getting them ZZZ’s in.

Key findings:

• Women experience a greater shortfall in sleep than men, with almost a third (29%) of women getting between 5-6 hours of sleep a night
• Shockingly, one in ten women sleep less than 4 hours a night, compared to almost one in twelve men getting less shut eye
• Over a third of females (33%) consistently wake up in the middle of the night, compared to less than a quarter (23%) of men
• Only 2% of females always feel well-rested after sleep.

 

On average, how many hours of sleep is the nation getting each night?

Sleep duration (hours)	Females	Males
5-6	29%	27%
6-7	28%	25%
7-8	14%	20%
4-5	13%	12%
Less than 4 hours	10%	7%
8-9	5%	8%
More than 9 hours	1%	1%

The study found that women are experiencing insufficient sleep, with four in five (80%) women getting less than 7-8 hours sleep a night. According to sleep experts at Mattress Online, adults should aim for 7-8 hours or more of sleep every night.

The most common sleep duration for both men and women is 5-6 hours, with less than one in six (14%) women sleeping the recommended 7-8 hours, compared to a fifth (20%) of men.

The data also shows that 8% of men get 8-9 hours (compared to just 5% of women), and shockingly, 10% of women are sleeping less than 4 hours per night, – 3% more women than men getting minimal snooze time.

On average, how often do you wake up at night?

Answer	Females	Males
Always	33%	23%
More often than not	27%	34%
Only on some occasions	27%	30%
Never	13%	14%

Mattress Online also discovered that over a half of women consistently wake up in the middle of the night (60%), which is 3% more than men do. Additionally, a fifth (20%) of women reported waking up three or more times during the night.

How often do you feel well-rested after sleep?

Answer	Females	Males
Only on some occasions	46%	1%
More often than not	45%	46%
Never	6%	47%
Always	2%	6%

The most prevalent response for females was feeling well-rested ‘only on some occasions’, with almost half (46%) of females feeling this way.

The ‘always’ well-rested response was the least common, with only 2% of females and 1% of males responding this way – despite men on average getting more sleep.

Why is sleep different for new mums?

James Wilson, known as ‘The Sleep Geek’, and Chloe Angus, Corporate Wellbeing Manager at Cavendish Cancer Care, offered their insight into women improving their sleep quality compared to men. Fluctuations in hormones during the menstrual cycle, including mood swings, anxiety, depression, and physical symptoms like cramps, bloating, and tender breasts, can disrupt sleep across reproductive years.

Sleep for new mothers is affected by childbirth-related factors such as physical discomfort, hormonal changes, and the need for frequent feedings, disrupting their sleep cycles. Adjusting to parenthood and the emotional demands it brings can also contribute to sleep disturbances, including mood swings and anxiety. Overall, the combination of physical, hormonal, and emotional changes associated with childbirth and caring for a newborn significantly impacts the sleep patterns of new mothers.

A recent study in Diabetes Care also found that women, especially those postmenopausal, might experience reduced insulin sensitivity if they sleep less than the recommended 7 hours per night, regardless of their body weight.

Women also have an increased risk of mental health disorders over men, particularly anxiety and depression, amplifying sleep challenges. A May Gallup poll shows that women seeking treatment for depression outnumber men by more than double, it has also been revealed that women are more than twice as likely as men to be diagnosed with an anxiety disorder in their lifetimes.

Chloe Angus, Corporate Wellbeing Manager states: “To ease worries about nighttime awakenings, be kind to yourself, avoid checking the time, and aim to relax back into sleep. Using an alarm clock can prevent time-related worries, and ensuring a dark, quiet, and comfortable environment can enhance sleep.”

Achieving Restful Sleep – Chloe Angus

Maintaining healthy sleep hygiene can enhance the likelihood of consistently restful nights’ sleep. This contributes to overall well-being and provides the necessary energy for daily activities.

Adhere to these fundamental principles to promote good sleep:

• Incorporate regular exercise into your routine.
• Maintain a consistent sleep schedule.
•  Engage in relaxation methods—yoga is highly effective for this purpose. Consider using the ‘Calm’ app, an excellent resource for pre-sleep meditation, which can be easily downloaded.
• Reserve your bed solely for sleep and intimate activities.
•  Limit or avoid the consumption of caffeine, nicotine, and alcohol.
• Refrain from napping after 3
• A favourite relaxation technique is A-Z picking a topic (animals, countries, names) and finding an animal, for example, that begins with the letter A then work your way through the alphabet. You may find yourself nodding off before you reach Z.