People who wake up in the middle of the night could improve their sleep by making a simple change to their bedtime routine, an expert has revealed. While insomnia can affect anyone, with almost 40% of UK adults estimated to suffer from at least one symptom every day, research suggests that sleeping problems are most common in women.
Curley Superintendent Pharmacist Sobia Qasim explains: “Research shows that women are significantly more likely to wake up during the night than men, with some studies suggesting that they are twice as likely due to sleep disturbance.”
Fortunately, several simple tips, such as dimming lights one hour before bed, could help women struggling to enjoy a good night’s sleep.
Offering advice, Sobia shared four reasons why women might be more likely to wake up in the night and how to prevent it from happening.
The stress load
Sobia explained: “Unfortunately, at bedtime, women’s mental load doesn’t just switch off. From remembering key events at school to planning meals and managing work, women’s brains often stay active even as they try to relax for the evening. This is known as ‘cognitive arousal’, as stress and responsibility replay in the mind during sleep.
“The main stress hormone, cortisol, also tends to increase more in women in response to emotional stressors, making it harder to fall back asleep once woken. Research has suggested that women are 40% more likely to experience insomnia than men due to high stress levels.”
She continued: “A helpful way to reduce bedtime ‘mental load’ is to write down a to-do list or worries right before bed, which will send a signal to the brain that tasks are being left till the morning, and that’s okay. Pair this with a short deep breathing exercise, such as inhaling slowly through the nose for 4 seconds, hold your breath gently for 7 seconds, and exhaling completely through your mouth for 8 seconds. This will lower cortisol levels and make it easier for you to fall asleep quickly.”
Circadian rhythms
“There are many neurological differences that affect women’s sleep. Their circadian cycles are slightly shorter than men’s, meaning they might feel sleepier earlier in the evening; however, they are also biologically primed to wake up earlier in the morning,” the pharmacist said.
Sobia advised: “Try to keep a bedtime and wake-up time the same each day, even on weekends, to stabilise your body clock. Also, try to limit evening light exposure by dimming screens and lighting 1 hour before bed, which will help with deep, less easily disturbed sleep stages.”
Bladder sensitivity
Sobia said: “Nocturia is another reason women find that their sleep is broken. Hormonal changes, pregnancy, and childbirth all affect bladder function and pelvic floor strength, making it more likely for night-time bathroom trips. The issue is that by the time women have woken up, it takes them a longer amount of time to get back into a deep sleep than men.
“In a survey, nearly half of women over 40 reported waking up at least once in the night to use the bathroom, and this figure rises during pregnancy and after menopause. Men also experience nocturia, especially with age; women are affected more at a younger age, and it tends to worsen, disrupting sleep cycles.”
She shared: “A simple way to reduce the night-time bathroom trips is to avoid drinking fluids like caffeine and alcohol at least 2 to 3 hours before bed, as both can irritate the bladder. You can also try pelvic floor exercises regularly to improve bladder control and reduce nocturia over time.”
Sharing a bed
“Bed-sharing may bring the relationship closer; however, it also causes many disturbances,” the expert pointed out. “Women are significantly more likely than men to be woken up by their partner’s snoring or movement, as research suggests.
“As women have a light sleep cycle, even the smallest of disruptors, such as late-night phone scrolling, a shift in position, or sleep talking, are enough to fully wake them up. In one survey, 55% of people reported that snoring is one of the biggest sleep disturbers.”
Her advice was to use firmer mattresses or memory foam to minimise movement transfer and keep separate blankets. Sobia added: “If you sleep next to a snorer, use nasal strips or a humidifier, and don’t hesitate to sleep in separate beds if needed, to prioritise good sleep quality.”