Good Night's Sleep Linked to Happy Marriage
New research has found that women in happy marriages tend to sleep more soundly than women in unhappy marriages, according to a report at an Associated Professional Sleep Societies meeting.
In fact, women with good marriages have about 10 percent greater odds of getting a decent night of shut-eye compared to women who are not happy with their spouse.
"Marriage can be good for your sleep if it's a happy one,” says the study's lead author, Wendy M. Troxel, Ph.D., at the University of Pittsburgh. “But, being in an unhappy marriage can be a risk factor for sleep disturbance."
The million-dollar question, says Dr. Troxel, is which comes first - does the unhappy marriage lead to poor sleep, or does poor sleep contribute to a bad marriage?
"We have future studies planned, and we need to tease that out," she explains. "If you're not sleeping, you're more irritable, have lower frustration and tolerance levels, so it's possible that could affect the marriage.
"But we suspect it's in the other direction," that the bad marriage is affecting the quality of sleep because you're trying to sleep next to someone you may be fighting with, and that is stressful, she says.
"If you're stressed or anxious, it can have an effect on your sleep," agrees Dr. Ana Krieger, at New York University Sleep Disorders Center.
Dr. Troxel reviewed data on about 2,000 married women who participated in the Study of Women's Health Across the Nation (SWAN).
The women were an average age of 46 years. Just over half were Caucasian, 20 percent were African American, 9 percent were Hispanic, 9 percent were Chinese, and 11 percent were Japanese.
All of the women reported their sleep quality, the state of their marriage, how often they had difficulty falling asleep, if they stayed asleep, and how early they woke up.
Happily married women had less trouble getting to sleep, had fewer sleep complaints, had more restful sleep, and were less likely to wake up early or awaken in the middle of the night than women whose marriages were less than ideal.
Even after the researchers adjusted the data to account for other factors known to disturb sleep, the researchers found that happily married women still slept more soundly.
And, these findings appeared to hold up across racial lines. The only groups that the findings were not statistically significant for were Chinese and Japanese women, but Dr. Troxel suspects this may be because there were not as many Chinese or Japanese women in the study as Caucasian and African-American women.
"All marriages aren't created equal, and having a high quality marriage may be good for sleep, whereas an unhealthy marriage is a potent source of stress. You could be sleeping with the object of your hostility," Dr. Troxel says.
If you have a lot of stress from your marriage or another source, such as your job, says Dr. Krieger, you need to try to fix the situation that is causing the anxiety.
If you cannot change the stressful situation, she recommends trying to change how you perceive the stress. Good ways to help you relax are meditation and yoga.
Dr. Troxel says that if you are in an unhappy marriage, marriage therapy - or individual therapy if your spouse will not attend therapy - can be helpful.
She also recommends practicing good sleep habits, such as going to bed at the same time and waking up at the same time every day.
Always consult your physician for more information.
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Many women face difficult challenges and responsibilities that may overlap or conflict, causing stress that can affect their health. Stress can arise out of difficulties at home, in relationships, and in the workplace.
Family "well-being" includes stable relationships, and family members' ability to fulfill essential roles in the home, child rearing values and practices, and the mental and physical health and development of every family member.
Researchers are also trying to determine which workplace conditions influence employees' experiences of conflict between work and family roles; they are studying the effects of job stress on spouses and on marriage; and they are studying how parents' working conditions may affect their parenting and their children.
Emotional stress can lead to the following:
- high blood pressure
- increased susceptibility to substance abuse and illness
- less resistance to disease
- depression
To reduce stress, eat a healthy diet and exercise regularly. A nutritious, well-balanced diet and exercise can keep your body fit and able to resist disease, and exercise is an excellent way to elevate your mood.
Talk about your stressful situations with someone you trust. Sometimes, just talking about your problems and concerns can help you put them into perspective and give you insights into ways to deal with them.
Stay organized to help manage your time more efficiently. Remember, no one can do it all alone, so ask for help. Use relaxation techniques to calm your mind and body. Get professional help if you need it.
Steps for a good night's sleep:
- Get up about the same time every day.
- Go to bed only when you are sleepy and get out of bed when you are awake.
- Establish pre-sleep rituals, such as a warm bath, a light bedtime snack, brushing teeth, putting on bedtime clothing or 10 minutes of reading.
- Exercise regularly. If you exercise vigorously, do this at least three to six hours before bedtime. Mild exercise - such as simple stretching or walking - should not be done closer to bedtime than four hours.
- Maintain a regular schedule. Regular times for meals, taking medications, doing chores, and other activities help keep your "inner clock" running smoothly.
- Avoid anything containing caffeine within six hours of bedtime.
- Avoid alcohol within several hours of bedtime or when you are sleepy.
- Avoid smoking close to bedtime because nicotine is a stimulant.
- Avoid falling asleep in front of the television.
- If you take naps, try to do so at the same time every day. For most people, a short mid-afternoon nap is most helpful.
- Avoid sleeping pills or use them conservatively. Most physicians avoid prescribing sleeping pills for a period of longer than three weeks. Never drink alcohol while taking sleeping pills.
- Reduce evening light exposure by turning off bright lights. This may help cue the body and mind for sleep.
- Expose yourself to light (through windows or a timed lamp) 30 minutes before waking to prepare for getting out of bed.
- Make your bedroom cool, dark, and quiet. If possible, remove non-sleep related items such as televisions or computers so that the room is associated only with sleep.
Always consult your physician for more information.
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