A good night’s sleep is essential for everyone, but when it comes to women, health experts are finding that sleep plays an even more complex and critical role. Research increasingly shows that due to unique biological and social factors, women may need slightly more sleep than men — but often don’t get it.
This sleep deficit doesn’t just lead to daytime fatigue. It can contribute to a cascade of health issues, including stress, hormonal imbalances, and mental health challenges. So how much sleep do women actually need — and what can they do to get it?
How Much Sleep Do Women Need?
There’s no single number that works for all women. Sleep needs vary based on age, life stage, hormone levels, and health conditions. According to Dr. Jasmine Reed, a licensed clinical psychologist, here’s a general guide:
Teen girls (14–17): 8–10 hours
Women in their 20s–30s: 7–9 hours
Women in their 40s–50s: 7–9 hours, though menopause-related sleep disturbances are common
Women 60+: 7–8 hours, with sleep becoming lighter and more fragmented
Interestingly, women may need around 20 more minutes of sleep per night than men. One reason? Women often perform more multitasking and cognitive processing during the day, leading to increased mental fatigue and a higher need for brain recovery during sleep.
Why Do Women Struggle to Get Enough Sleep?
Even though women may need more sleep, they often get lower quality rest. Dr. Reed notes that cultural and social expectations frequently put women in caregiver roles, which can make it harder to prioritize personal rest.
Some women even report feeling guilty about sleeping early or skipping social activities to get adequate sleep — even though sleep is essential for overall health.
4 Key Health Factors That Impact Women’s Sleep
1. Hormonal Changes
Hormonal fluctuations throughout life — from menstruation to pregnancy to menopause — play a significant role in disrupting women’s circadian rhythms. Estrogen and progesterone levels rise and fall during these life stages, influencing melatonin production (the hormone that helps you fall and stay asleep).
During perimenopause and menopause, for example, lower estrogen and progesterone levels lead to reduced melatonin, making sleep more difficult.
2. Night Sweats and Hot Flashes
These are hallmark symptoms of menopause and can severely disrupt sleep. One study found that 67% of menopausal women lose around 2.5 hours of sleep per night, totaling more than a month of lost sleep annually. Night sweats, palpitations, and insomnia were among the most common symptoms.
3. Pregnancy and Postpartum Sleep Challenges
Sleep disturbances are common during pregnancy. A woman’s body undergoes massive physical and hormonal shifts, often resulting in insomnia, frequent urination, back pain, shortness of breath, and anxiety. By the third trimester, 80% of women report significant sleep difficulties.
Postpartum, new mothers often face sleep deprivation due to nighttime feedings, healing, and caring for a newborn — all of which further impact mental and physical health.
4. Mental Load and Stress
Women often juggle multiple roles — caregiver, professional, partner, parent — and experience higher levels of daily stress. According to a 2023 APA survey, women report higher stress levels than men, which directly impacts sleep quantity and quality.
Chronic stress leads to increased cortisol levels at night, which interferes with melatonin production and can cause fragmented sleep or difficulty falling asleep.
How to Get Better, Healthier Sleep Every Night
Improving sleep quality isn’t just about logging more hours in bed. It’s about making intentional changes that promote deeper, more restorative rest. Here are expert-backed strategies:
Stick to a Consistent Sleep Schedule
Your body thrives on routine. Going to bed and waking up at the same time daily — even on weekends — helps regulate your internal clock and hormonal cycles. This consistency can boost mood, energy, and cognitive performance.
Get Morning Sunlight Exposure
Natural light is a major regulator of your circadian rhythm. Spending at least 15–30 minutes in daylight shortly after waking up helps suppress melatonin and boosts cortisol — which promotes alertness in the morning and better sleep at night.
Establish a Calming Winddown Routine
A relaxing pre-bed ritual signals your brain that it’s time to power down. This can include:
- Light reading
- Gentle skincare
- Warm baths
- Journaling
- Soft music or meditation
Avoid screens and stimulating content in the hour before bed. Even a simple 15-minute nightly routine can help transition your body into rest mode.
Limit Caffeine and Alcohol
Caffeine can linger in your system for up to 6 hours, disrupting your ability to fall asleep. Experts recommend avoiding caffeine after noon. As for alcohol, while it may initially make you feel sleepy, it leads to disrupted and lighter sleep. Try to stop drinking alcohol at least 3–4 hours before bedtime.
Sleep Is Not Selfish — It’s Essential
Sleep is not a luxury or indulgence — it’s a foundational pillar of health. When women don’t get the restorative sleep they need, the consequences can impact every aspect of well-being, from heart health to mental clarity to emotional resilience.
The first step is recognizing that your health depends on rest, and that it’s perfectly okay to prioritize sleep over obligations or social pressures.
