Table of ContentsView AllTable of ContentsHow Many Hours of Sleep Do Women Need?Why Do Women Need More Sleep?How Much Sleep Do You Need?Tips for Better Sleep
Table of ContentsView All
View All
Table of Contents
How Many Hours of Sleep Do Women Need?
Why Do Women Need More Sleep?
How Much Sleep Do You Need?
Tips for Better Sleep
Sleepis essential to living well—both physically and mentally, and everyone needs and deserves a good night’s sleep. Individual sleep requirements vary based on age, activity level, and existing medical conditions. Some studies show that women may need more sleep than men and are more likely to experience adverse health effects without enough sleep. However, the evidence is inconclusive.
Learn why women may need more sleep than men, how many hours are necessary, and what factors contribute to the amount of sleep required.
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A Note on Gender and Sex TerminologyVerywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
A Note on Gender and Sex Terminology
Verywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
On average, healthy adults should get between seven and nine hours of sleep each night. However, there is limited research on how much sleep women need.
It is important to consider that this recommendation is for generally healthy adults. Young adults and children, anyone with a history of getting too little sleep, and those experiencing illness, injury, or physical ormental healthconcerns may need more sleep.
The quality of your sleep is also important. Feeling tired during the day and needing to rely oncaffeineare signs that you need more quality sleep.
Various factors contribute to why women may need an average of 11 minutes more sleep than men. Hormonal changes throughout the month and with age, gender-based responsibilities (e.g., caregiving), increased risk of sleep disorders, and other health concerns such as chronic pain and other health and life differences all contribute.
Hormones and Menstruation
Monthlyhormonalchanges can impact sleep quality and duration. For example, the hormoneprogesteroneincreases during the luteal phase of the menstrual cycle and can increase drowsiness, but that doesn’t necessarily mean improved sleep quality or more sleep.
Hormone changes during perimenopause and menopause may also contribute to sleep disruptions. Hot flashes are a common symptom during these phases, which often disrupt sleep and can lead to an increased need for sleep among people in this phase of life.
Hormones can affect people differently, so hormonal fluctuations during different phases of the cycle, along with symptoms of premenstrual syndrome (PMS) and menstrual challenges, such asheavy bleeding, can make sleeping difficult. Sleep disruptions can be particularly challenging because more sleep is often necessary to cope with and recover from menstrual health concerns.
Increased Risk of Sleep Disorders
Compared to men, women are more likely to experience poor sleep quality, too little sleep, and sleep disorders such as insomnia andrestless leg syndrome.Menstruation, pregnancy, postpartum, andmenopausecontribute to the discrepancy in sleep needs between women and men.
Additional lifestyle factors contribute to this increased risk. People with a history of too little quality sleep, regardless of the cause, have an increased need to catch up on sleep and make up for sleepdebt.
More Time Spent on Unpaid Labor
A 2021 study found that women are responsible for 75% ofunpaid labor, such as managing household healthcare appointments, laundry, cleaning, and other household tasks, in addition to their paid jobs.
Different Views on Sleep
Men and women have different views on sleep. Women tend to place a higher level ofimportanceon sleep than men do.This may be—partially—because they are less likely to get enough sleep consistently and have more regular reminders of the adverse effects of sleep deprivation. Lack of consistent, quality sleep can lead to an increased appreciation of sleep and a higher prioritization of other activities.
Why Am I Always Tired? 20 Reasons Females Are Fatigued
Theamount of sleepyou need depends on your sex, age, and physical and mental health. The average, healthy adult needs seven to nine hours of sleep per night.Women tend to need more sleep than men, but research is limited, and how much more is necessary remains unclear. Anyone facing physical or mental health challenges may need more sleep.
Totalsleep timemay include both nighttime sleep and naps.
The Relationship Between Sleep and Life Expectancy
To help you get more—and better—sleep, you can do many things throughout the day and before bed. Some examples include limiting caffeine and consuming it only in the morning (if at all), avoiding alcohol, managing stress, and exercising regularly.
Summary
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Åkerstedt T, Bellocco R, Widman L, et al.The association of short and long sleep with mortality in men and women.Journal of Sleep Research. 2024;33(2):e13931. doi:10.1111/jsr.13931Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American academy of sleep medicine and sleep research society.Journal of Clinical Sleep Medicine. 2015;11(06):591-592. doi:10.5664/jcsm.4758Sleep Foundation.Do women need more sleep than men?Rugvedh P, Gundreddy P, Wandile B.The menstrual cycle’s influence on sleep duration and cardiovascular health: a comprehensive review.Cureus. 2023. doi:10.7759/cureus.47292Johns Hopkins Medicine.How does menopause affect my sleep?Frange C, Banzoli CV, Colombo AE, et al.Women’s sleep disorders: integrative care.Sleep Sci. 2017;10(04):174-180. doi:10.5935/1984-0063.20170030Seedat S, Rondon M.Women’s wellbeing and the burden of unpaid work.BMJ. 2021:n1972. doi:10.1136/bmj.n1972Zendels P, Ruggiero A, Gaultney JF.Gender differences affecting the relationship between sleep attitudes, sleep behaviors and sleep outcomes. O’Connor D, ed.Cogent Psychology. 2021;8(1):1979713. doi:10.1080/23311908.2021.1979713National Sleep Foundation.How much sleep do you really need?Harvard Health Publishing.Strategies to promote better sleep in these uncertain times.National Sleep Foundation.10 tips for a better night’s sleep.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Åkerstedt T, Bellocco R, Widman L, et al.The association of short and long sleep with mortality in men and women.Journal of Sleep Research. 2024;33(2):e13931. doi:10.1111/jsr.13931Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American academy of sleep medicine and sleep research society.Journal of Clinical Sleep Medicine. 2015;11(06):591-592. doi:10.5664/jcsm.4758Sleep Foundation.Do women need more sleep than men?Rugvedh P, Gundreddy P, Wandile B.The menstrual cycle’s influence on sleep duration and cardiovascular health: a comprehensive review.Cureus. 2023. doi:10.7759/cureus.47292Johns Hopkins Medicine.How does menopause affect my sleep?Frange C, Banzoli CV, Colombo AE, et al.Women’s sleep disorders: integrative care.Sleep Sci. 2017;10(04):174-180. doi:10.5935/1984-0063.20170030Seedat S, Rondon M.Women’s wellbeing and the burden of unpaid work.BMJ. 2021:n1972. doi:10.1136/bmj.n1972Zendels P, Ruggiero A, Gaultney JF.Gender differences affecting the relationship between sleep attitudes, sleep behaviors and sleep outcomes. O’Connor D, ed.Cogent Psychology. 2021;8(1):1979713. doi:10.1080/23311908.2021.1979713National Sleep Foundation.How much sleep do you really need?Harvard Health Publishing.Strategies to promote better sleep in these uncertain times.National Sleep Foundation.10 tips for a better night’s sleep.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Åkerstedt T, Bellocco R, Widman L, et al.The association of short and long sleep with mortality in men and women.Journal of Sleep Research. 2024;33(2):e13931. doi:10.1111/jsr.13931Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American academy of sleep medicine and sleep research society.Journal of Clinical Sleep Medicine. 2015;11(06):591-592. doi:10.5664/jcsm.4758Sleep Foundation.Do women need more sleep than men?Rugvedh P, Gundreddy P, Wandile B.The menstrual cycle’s influence on sleep duration and cardiovascular health: a comprehensive review.Cureus. 2023. doi:10.7759/cureus.47292Johns Hopkins Medicine.How does menopause affect my sleep?Frange C, Banzoli CV, Colombo AE, et al.Women’s sleep disorders: integrative care.Sleep Sci. 2017;10(04):174-180. doi:10.5935/1984-0063.20170030Seedat S, Rondon M.Women’s wellbeing and the burden of unpaid work.BMJ. 2021:n1972. doi:10.1136/bmj.n1972Zendels P, Ruggiero A, Gaultney JF.Gender differences affecting the relationship between sleep attitudes, sleep behaviors and sleep outcomes. O’Connor D, ed.Cogent Psychology. 2021;8(1):1979713. doi:10.1080/23311908.2021.1979713National Sleep Foundation.How much sleep do you really need?Harvard Health Publishing.Strategies to promote better sleep in these uncertain times.National Sleep Foundation.10 tips for a better night’s sleep.
Åkerstedt T, Bellocco R, Widman L, et al.The association of short and long sleep with mortality in men and women.Journal of Sleep Research. 2024;33(2):e13931. doi:10.1111/jsr.13931
Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American academy of sleep medicine and sleep research society.Journal of Clinical Sleep Medicine. 2015;11(06):591-592. doi:10.5664/jcsm.4758
Sleep Foundation.Do women need more sleep than men?
Rugvedh P, Gundreddy P, Wandile B.The menstrual cycle’s influence on sleep duration and cardiovascular health: a comprehensive review.Cureus. 2023. doi:10.7759/cureus.47292
Johns Hopkins Medicine.How does menopause affect my sleep?
Frange C, Banzoli CV, Colombo AE, et al.Women’s sleep disorders: integrative care.Sleep Sci. 2017;10(04):174-180. doi:10.5935/1984-0063.20170030
Seedat S, Rondon M.Women’s wellbeing and the burden of unpaid work.BMJ. 2021:n1972. doi:10.1136/bmj.n1972
Zendels P, Ruggiero A, Gaultney JF.Gender differences affecting the relationship between sleep attitudes, sleep behaviors and sleep outcomes. O’Connor D, ed.Cogent Psychology. 2021;8(1):1979713. doi:10.1080/23311908.2021.1979713
National Sleep Foundation.How much sleep do you really need?
Harvard Health Publishing.Strategies to promote better sleep in these uncertain times.
National Sleep Foundation.10 tips for a better night’s sleep.
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