How many hours of sleep does a woman need. What are the consequences of sleep deprivation in women. How can women improve their sleep quality. Why do women often struggle with getting enough sleep. What are the best practices for achieving restorative sleep as a woman.

The Science of Sleep: Understanding Women’s Unique Needs

Sleep is a fundamental pillar of health, yet many women struggle to get the rest they need. Research indicates that women’s sleep requirements and patterns differ from men’s due to biological and societal factors. Understanding these differences is crucial for optimizing sleep quality and quantity.

Women typically need between 7 to 9 hours of sleep per night, although individual needs may vary. Factors such as age, hormonal changes, and lifestyle can influence sleep requirements. For instance, pregnant women often require more sleep, while postmenopausal women may experience changes in sleep patterns.

Hormonal Influences on Women’s Sleep

Hormonal fluctuations throughout the menstrual cycle can significantly impact sleep quality. Many women report sleep disturbances in the days leading up to their period, often experiencing insomnia or restless sleep. During pregnancy, hormonal changes and physical discomfort can also disrupt sleep patterns.

Menopause brings its own set of sleep challenges. Hot flashes and night sweats can lead to frequent awakenings, while changes in estrogen levels may affect the body’s ability to regulate sleep-wake cycles.

The Consequences of Sleep Deprivation in Women

Insufficient sleep can have far-reaching effects on a woman’s physical and mental health. Chronic sleep deprivation has been linked to a range of health issues, including:

• Increased risk of cardiovascular disease
• Higher susceptibility to weight gain and obesity
• Weakened immune function
• Elevated stress levels and mood disorders
• Impaired cognitive function and decision-making abilities
• Reduced fertility and reproductive health issues

Women who consistently fail to get adequate sleep may also experience a decline in overall quality of life, with impacts on work performance, relationships, and personal well-being.

Sleep Deprivation and Mental Health

The relationship between sleep and mental health is particularly significant for women. Studies have shown that women are more likely than men to experience anxiety and depression, conditions often exacerbated by poor sleep. Conversely, these mental health issues can further disrupt sleep, creating a challenging cycle to break.

Societal Factors Affecting Women’s Sleep

Beyond biological factors, societal expectations and roles can significantly impact a woman’s ability to get sufficient sleep. Many women juggle multiple responsibilities, including work, childcare, and household management, which can lead to stress and reduced sleep time.

The “second shift” phenomenon, where women take on a disproportionate amount of domestic responsibilities after their workday, can cut into valuable sleep time. Additionally, caregiving roles, whether for children or elderly family members, often fall more heavily on women, potentially disrupting sleep patterns.

Work-Life Balance and Sleep

Achieving a healthy work-life balance is crucial for maintaining good sleep habits. Women in high-stress careers or those working non-traditional hours may find it particularly challenging to establish consistent sleep routines. Shift work, common in healthcare and service industries where women are heavily represented, can disrupt the body’s natural circadian rhythms.

5 Simple Steps to Improve Sleep Quality for Women

While the challenges to getting adequate sleep are numerous, there are practical steps women can take to improve their sleep quality and quantity:

1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, gentle stretching, or meditation. Avoid screens for at least an hour before sleep.
3. Optimize Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows that support your sleeping position.
4. Manage Stress: Practice stress-reduction techniques like deep breathing, progressive muscle relaxation, or journaling to calm your mind before bed.
5. Watch Your Diet and Exercise: Avoid caffeine and heavy meals close to bedtime. Regular exercise can improve sleep quality, but try to finish workouts at least a few hours before bed.

The Role of Sleep Hygiene in Women’s Health

Good sleep hygiene encompasses the habits and practices that are conducive to sleeping well on a regular basis. For women, paying attention to sleep hygiene can be particularly beneficial in managing the unique sleep challenges they face.

Key aspects of sleep hygiene include maintaining a consistent sleep schedule, creating a restful environment, and avoiding sleep disruptors such as excessive screen time or alcohol consumption before bed. By prioritizing these practices, women can significantly improve their sleep quality and overall health.

Technology and Sleep

In today’s digital age, technology use before bedtime has become a significant factor affecting sleep quality. The blue light emitted by screens can suppress melatonin production, making it harder to fall asleep. Women should be mindful of their technology use in the evening hours and consider implementing a “digital curfew” to improve sleep quality.

Addressing Sleep Disorders in Women

While many sleep issues can be addressed through lifestyle changes, some women may suffer from sleep disorders that require medical attention. Common sleep disorders in women include:

• Insomnia
• Sleep apnea
• Restless leg syndrome
• Narcolepsy

These disorders can have serious health implications if left untreated. Women experiencing persistent sleep problems should consult with a healthcare provider or sleep specialist to determine the underlying cause and appropriate treatment options.

Hormonal Treatments and Sleep

For women experiencing sleep disturbances related to hormonal changes, such as those occurring during menopause, hormone replacement therapy (HRT) may be an option. While HRT can alleviate symptoms like hot flashes that disrupt sleep, it’s important to discuss the potential risks and benefits with a healthcare provider.

The Impact of Sleep on Women’s Reproductive Health

Sleep plays a crucial role in reproductive health for women. Adequate sleep is essential for maintaining hormonal balance, which is vital for regular menstrual cycles and fertility. Women who are trying to conceive should prioritize getting sufficient, quality sleep as part of their overall health strategy.

During pregnancy, sleep becomes even more critical. Pregnant women often require more sleep, and good sleep habits can help mitigate some of the discomforts associated with pregnancy. Additionally, adequate sleep during pregnancy may reduce the risk of complications such as gestational diabetes and preeclampsia.

Sleep and Postpartum Recovery

The postpartum period presents unique sleep challenges for new mothers. Frequent night wakings to care for a newborn can lead to significant sleep deprivation. While some disruption is inevitable, strategies such as sleep sharing with a partner, napping when the baby sleeps, and accepting help from family and friends can help new mothers get the rest they need for recovery and bonding with their baby.

Sleep and Aging: Unique Considerations for Women

As women age, their sleep needs and patterns may change. Postmenopausal women often report difficulties with sleep onset and maintenance. These changes can be attributed to hormonal shifts, lifestyle factors, and age-related health conditions.

Older women may also be more susceptible to certain sleep disorders, such as sleep apnea. Regular exercise, maintaining a healthy weight, and establishing good sleep habits can help mitigate some of these age-related sleep challenges.

Cognitive Health and Sleep in Older Women

The relationship between sleep and cognitive health becomes increasingly important as women age. Research suggests that poor sleep quality and insufficient sleep duration may be associated with an increased risk of cognitive decline and conditions like Alzheimer’s disease. Prioritizing sleep health in later years may help maintain cognitive function and overall quality of life.

Balancing Sleep and Productivity: Strategies for Busy Women

In today’s fast-paced world, many women feel pressured to sacrifice sleep in favor of productivity. However, this approach often backfires, as sleep deprivation can significantly impair cognitive function, decision-making abilities, and overall performance.

To balance sleep needs with a busy lifestyle, women can employ strategies such as:

• Prioritizing tasks and learning to delegate
• Using time management techniques to increase efficiency during waking hours
• Setting boundaries around work and personal time
• Incorporating short power naps when needed (but avoiding long daytime naps that can disrupt nighttime sleep)

By recognizing sleep as an essential component of productivity and success, women can make informed choices that support both their career goals and their health.

The Power of Saying No

Learning to say no to non-essential commitments can be a powerful tool in protecting sleep time. Women often feel pressured to take on multiple roles and responsibilities, but setting clear boundaries can help create the space needed for adequate rest and self-care.

Nutrition and Sleep: What Women Should Know

Diet plays a significant role in sleep quality. Certain foods and nutrients can promote better sleep, while others can interfere with rest. Women should be mindful of their dietary choices, especially in the hours leading up to bedtime.

Foods that may promote better sleep include:

• Tryptophan-rich foods like turkey, eggs, and cheese
• Complex carbohydrates such as whole grains
• Magnesium-rich foods like nuts and seeds
• Fruits high in melatonin, such as tart cherries

Conversely, women should be cautious with caffeine intake, especially in the afternoon and evening. Alcohol, while it may induce sleepiness initially, can disrupt sleep quality later in the night. Large, heavy meals close to bedtime can also interfere with sleep by causing discomfort or indigestion.

Hydration and Sleep

Proper hydration is essential for good sleep, but the timing of fluid intake is important. Drinking too much water close to bedtime can lead to nighttime awakenings for bathroom trips. Women should aim to stay well-hydrated throughout the day and taper off fluid intake in the evening hours.

Exercise and Sleep: Finding the Right Balance for Women

Regular physical activity is strongly associated with better sleep quality. For women, incorporating exercise into their daily routine can help improve sleep onset, duration, and overall restfulness. However, the timing and intensity of exercise can impact its effects on sleep.

Moderate-intensity aerobic exercise, such as brisk walking or cycling, has been shown to improve sleep quality when performed regularly. Strength training can also contribute to better sleep, particularly in older women.

While exercise generally promotes better sleep, intense workouts too close to bedtime can have a stimulating effect, making it harder to fall asleep. Women should aim to complete vigorous exercise at least 3 hours before their intended bedtime.

Yoga and Mindfulness for Better Sleep

Gentle, restorative yoga and mindfulness practices can be particularly beneficial for women struggling with sleep issues. These practices can help reduce stress, promote relaxation, and prepare the body and mind for rest. Incorporating a short yoga or meditation session into the bedtime routine can significantly improve sleep quality.

The Connection Between Sleep and Emotional Well-being in Women

The relationship between sleep and emotional health is bidirectional. Poor sleep can exacerbate emotional difficulties, while emotional distress can make it harder to sleep. Women, who are statistically more likely to experience mood disorders like depression and anxiety, should be particularly attuned to this connection.

Adequate sleep is crucial for emotional regulation, stress management, and overall mental health. Women who prioritize sleep may find they are better equipped to handle daily stressors and maintain a more positive outlook.

Sleep and Relationship Health

Sleep quality can also impact relationship satisfaction. Women who are sleep-deprived may experience increased irritability and decreased patience, potentially straining personal relationships. Conversely, healthy sleep habits can contribute to better communication, increased empathy, and overall relationship satisfaction.

For couples, addressing sleep issues together can be beneficial. This might involve creating a shared bedtime routine, addressing snoring or other sleep disturbances, or even considering separate sleeping arrangements if significant differences in sleep needs or patterns exist.

Sleep Needs by Age and Gender – Hours of Sleep Needed

The Importance of Sleep

When you think of what makes up a healthy lifestyle, diet and exercise come to mind, but what about sufficient restful sleep? Some researchers consider the lack of sleep that many people experience is approaching epidemic levels.

According to scientific sleep studies, a lack of restful sleep causes a long list of issues:

• higher rates of obesity, high blood pressure, heart disease, stroke, Alzheimer’s disease, some forms of cancer, and diabetes
• higher rates of depression and anxiety
• poor mood, energy, and motivation
• decreased focus, memory, and decision-making abilities
• decreased coordination, athletic performance, and higher rates of accidents
• lower levels of self-control, irritability, and more relationship problems
• inability to manage stress – small problems feel like much larger problems
• lowered immune function, frequent colds
• decreased sex drive

How Much Sleep Do We Need?

The National Sleep Foundation published a study by 18 sleep scientists and researchers in Sleep Health that shows the number of hours needed by all ages, divided into 9 age divisions. They’re listed as ranges because gender has an influence, as well as lifestyle and health.

Newborns and Infants

Newborns don’t have an established circadian rhythm; it isn’t established until they’re 2-3 months old. Infants tend to sleep in several phases throughout the day (polyphasic), sleeping from 2.5 to 4 hours at a time. By around 12 months, infants start sleeping more at night. At this point, they start to sleep more like adults in that there are no bodily movements during REM (rapid eye movement) sleep, which is when people dream. Prior to 12 months, babies will move during REM sleep.

School-Age Children

Recognizing when school-age children aren’t sleeping enough can be difficult as tired kids tend to not slow down, they speed up. They’ll engage in behaviors that can resemble symptoms of ADHD. This includes resisting going to bed at night, even though they’re tired. Student grades and attendance can also be a good indicator of whether your child is experiencing a sleep issue.

Children with ADHD can also be responsible for sleep disturbances, as well as other issues such as sleep apnea (when people stop breathing for periods throughout the night). It was previously believed that sleep apnea only occurred in adults, but now the American Academy of Pediatrics recommends screening for sleep apnea in children.

Teens

According to the Sleep Foundation, circadian rhythms shift after puberty, making teens want to go to bed after 11 pm and wake up later. Teenagers often have the earliest start times, such as getting up at 5 am to be at school by 7 am, which makes it rarer that a teen will get enough sleep. One study found that only 15% of teens reported sleeping 8.5 hours per night.

Because teens are sleep-deprived during the week they sleep more on the weekend, which can make the problem worse. One of the top recommendations from sleep experts is to fall asleep and wake up at the same time every day.

A problem that many teens share with adults is the use of back-lit devices late at night, which can prevent good quality sleep.

Lack of sleep in teenagers has a long list of drawbacks, including:

• drowsy driving leading to car accidents
• reduced emotional control, leading to more fighting with parents, siblings, and peers
• poor cognitive ability, focus, decision-making, and reaction time, leading to poor grades, athletic performance, and choices
• poor impulse control, which can create and strengthen bad habits
• skin issues such as acne

Adults

Adults tend to not get enough sleep for a list of reasons:

• stress from job and family
• consuming caffeine too late in the day
• looking at blue-light emitting devices within 90 minutes of going to bed
• inconsistent sleep schedule
• eating too late at night
• lack of exercise
• issues with the mattress: too hot, too soft or hard, and/or old

Depression rates among college-aged young adults (ages 18-25) are high, and this age group is the most likely to have serious thoughts about suicide, at 7. 4%. Depression is often accompanied by life changes, and this period in life is often filled with changes. Sufferers of depression often experience insomnia, and the relationship between sleep and depression is complex. Those who suffer from depression may have trouble getting to sleep and staying asleep, and those who don’t sleep enough are more likely to be depressed, creating a vicious cycle.

Anxiety is another condition that can prevent restful sleep. Anxiety rates are highest among middle-aged adults (ages 36-55), and anxiety is the most common mental illness in the U.S., with over 40 million sufferers, or 18.1% of the population every year. According to the Anxiety and Depression Association of America (AADA), over 50% of adults claim that anxiety affects their ability to sleep. And similar to depression, lack of sleep can trigger anxiety, and anxiety can cause a lack of sleep.

Seniors

Many adults aged 65 and older nap during the day because they don’t get enough quality sleep at night. One of the reasons they don’t sleep well is because of medical conditions such as restless legs syndrome (RLS). It is estimated that 10-35% of seniors have RLS, which results in uncomfortable sensations in the legs creating an irresistible urge to move them. Symptoms occur in the evening and often during sleep. Around 80% of people with RLS also have periodic limb movement disorder (PLMD), and one study found that around 45% of all seniors have at least mild PLMD.

Many seniors also suffer from illnesses and take medications, both of which can disturb sleep.

Another common issue among seniors is that it takes them longer to go to sleep, with one study showing 13% of men over 65 and 36% of women taking more than 30 minutes to fall asleep.

According to the Sleep Foundation, seniors have trouble sleeping for several reasons. One is the change in the phases of sleep, where many seniors spend more time in the lighter phases of sleep and less in the deeper, more restorative phases.

Sleep fragmentation (waking up during the night) is also common, which greatly reduces the ability to wake up well-rested.

Women

Women need on average 20 more minutes of sleep per night than men, though some women need even more than that. One theory for this is based on women multitasking more than men and having busier schedules, which results in their brains using more energy and therefore needing more recuperation. If this theory is correct, then men that have complex jobs that require a lot of decision-making and lateral thinking will need more than the average male as well. Another possible reason is the monthly hormone cycle that occurs with menstruation.

According to biomedical and social scientific studies, women do sleep more than men. However, several things can make it difficult for women to get enough quality sleep:

1. Their male partners’ snore (40% of men snore, as opposed to 24% of women)
2. Menopause
3. Pregnancy
4. Stress from family and job responsibilities

Sleep Needs During Pregnancy

Pregnant women need more sleep, especially in their first trimester which leads to more sleepiness during the day. This is due to the rise in progesterone, as well as the metabolic changes that the body is going through.

They also are more likely to experience parasomnias, which are unusual behaviors that occur just before falling asleep, during sleep, or when waking up. Common parasomnias for expecting mothers are restless legs syndrome (RLS), snoring, and insomnia.

Expectant mothers in their first trimester will also have more frequent bathroom visits to urinate, due to the uterus pushing on the bladder. Swollen breasts, cramps, and nausea can also make it hard to fall asleep.

In the second trimester, women tend to sleep better as many of the changes have already occurred in the first trimester. However, it’s not uncommon to experience leg cramps (often in the calves) as well as heartburn (due to the uterus pushing on the stomach).

In the third trimester, sleep gets worse again due to RLS, frequent urination, anxiety about the upcoming delivery, and lower back pain.

After the baby is born, new mothers will often find it easier to sleep because they’re sleep-deprived. Babies are often awake every hour to few hours, so mothers can’t get into the deeper, restful phases of sleep, so when they get a chance to sleep, the brain tries to make up the sleep deficit as quickly as possible.

Breastfeeding is sleep-inducing because the hormone that promotes lactation, prolactin, is a soporific, or sleep-promoting.

Can You Make Up Your Sleep Debt?

Some people believe that if they can’t sleep enough for several days or more they can just make it up when they get around to it. For many people, on a short-term basis, that appears to be true. If you are sleep-deprived during the week, you may be able to make it up during the weekend.

However, with long-term sleep debt, the evidence isn’t as promising. According to the Clayton Sleep Institute, research showed that six nights of sleep deprivation resulted in negative impacts on attention, daytime sleepiness, and inflammation. Even after a catch-up period to make up the sleep debt, attention levels didn’t catch up. Cortisol, the prime marker for inflammation, didn’t decrease either. A separate study showed that chronic sleep deprivation results in a loss of neurons which are responsible for alertness and cognition.

Another issue with sleep debt is that when you sleep too little then sleep a lot, your circadian rhythm is disturbed. Many sleep experts believe that to start sleeping better it is essential to fall asleep and wake up at the same time every day, regardless of whether it’s a weekday or weekend. Have a regular sleep routine that leaves you well-rested, and there will be no need for a feast or famine sleep routine.

If you have a long-term sleep debt, experts recommend adding an extra hour or two of sleep per night with no alarm clock until you gradually start sleeping less.

It’s also a good idea to make sure that you’re getting the highest quality rest by following a good sleep protocol, which includes:

• understanding your circadian rhythm
• recognizing the role of exercise in sleep
• taking into account how food and drink can help and hurt your sleep patterns
• establishing a nightly routine and reduce stress
• creating a good sleep environment

The Truth About Naps

A 15 to 20-minute nap can be a great way to help get rid of a sleep deficit. If you sleep longer than 20 minutes, you risk going into a deeper sleep and waking up groggy. The length of a full sleep cycle is around 90 minutes, so if you sleep for a full cycle you may not wake up groggy, though it may be more difficult for you to fall asleep at night.

Early risers tend to want to nap around 1 pm, and late risers an hour or two later. As long as you nap early in the afternoon, and not in the evening, it shouldn’t affect your ability to sleep at night.

Our body temperature naturally dips in the afternoon by 2 to 3 degrees, which is the same change we experience at night. This can be a sign whether taking an afternoon nap is natural and healthy.

Many countries in Central and South America have afternoon siestas, as well as several countries in Europe. Research has suggested the fact that people want to nap around 1 or 2 pm in the afternoon isn’t necessarily due to a blood sugar crash from lunch. The Romans in the 1st century B.C. used to divide their day into sections, and the period 6 hours after waking up at 6 am (noon) was for napping and called the “sexta” or the sixth hour after waking, which later became known as “siesta. ” Dr Sara Mednick, author of “Take a Nap! Change Your Life,” says that our circadian rhythms are programmed for one long sleep at night, and one short one in the afternoon.

The first research into naps came from Jurgen Aschoff in the early 1950s in abandoned World War II German bunkers that had no natural light. Subjects stayed in the bunkers and were told to sleep whenever they felt tired, and they slept for one long period of 6 to 7 hours, then 12 hours later for a second period of an hour or less.

Dr Moira Junge, psychologist, and spokesperson for the Sleep Health Foundation in Australia, believes that people would be healthier if they took naps. She says that all human beings experience a post-lunch dip whether they’ve eaten or not. But what you eat can have a significant impact on the intensity of that dip. Eating a carbohydrate-based lunch will make the dip worse, whereas eating a protein-based lunch will reduce it.

Sleep Deprivation in Babies and Children

The younger a person is, the more sleep they require to help facilitate the development of a growing body and brain. According to the Sleep Foundation, when a child hasn’t slept enough, they may not always slow down, but they may speed up. Their behavior may resemble the symptoms of ADHD, and they’ll resist going to bed.

A few things that can help get a child to bed include:

• a bedtime between 7 pm and 8 pm
• a consistent sleep routine, such as brushing their teeth, reading a story, followed by lights out at the same time every night
• no sugar and caffeine in the evening

Do you know anyone that brags about not needing more than 4 or 5 hours per sleep per night? Have you wondered how much more work you could get done if you didn’t need to sleep 7-9 hours per night? Do you belong to a company that looks at not sleeping as a badge of honor?

It turns out that lack of sleep can make you a lot less productive, and only rare people can be well-rested on 4-5 hours per night of sleep.

You may be sleep-deprived if you find yourself doing any of these things:

• wanting to sleep after eating
• falling asleep while reading or while watching TV
• hitting the snooze button multiple times in the morning
• “crashing” and sleeping for many hours on end once in a while
• relying on caffeine and sugar to keep your energy levels up

You can be sleep-deprived even though you are sleeping the recommended 7-9 hours per night because you’re not getting quality sleep. If you have any of the following problems, you’re probably not getting enough restful sleep:

• it takes you a long time to fall asleep once you go to bed
• you wake up multiple times throughout the night
• you wake up feeling tired

Sleep Deprivation and Weight Gain

Many people attribute their inability to lose weight to a lack of discipline. They feel guilty because they can’t stick to a diet and exercise schedule, which can lead to emotional eating.

The reality for many people struggling to lose weight is that the lack of restful sleep impacts their brain’s hormone production. When you don’t get enough sleep, your leptin levels go down, and as leptin is the hormone that helps you feel satisfied and stop eating, you feel the need to continue eating.

In addition, your ghrelin levels go up, which is the hormone that stimulates your appetite.

As well as changes in ghrelin and leptin levels, researchers at the University of California Berkeley have found that when people are tired, they’re more likely to eat foods that are bad for them. This can become a vicious cycle where you don’t sleep well, so you eat more foods that are likely to be unhealthy, which in turn negatively impacts the quality of your sleep.

How to Get More Restful Sleep

If you suspect that you have a sleep disorder, it’s best to talk to your doctor. But most people can look at a thorough sleep hygiene program and find at least a few aspects that they could improve on. Some of the most common mistakes that people make that reduce the amount of restful sleep are:

• exposing their brain to blue light from their cell phone, tablet, or TV within a few hours of going to bed. Blue light tells your brain that it’s time to be active and blocks the production of melatonin, the “sleep hormone”
• consuming caffeine and sugar before bed
• eating too much before bed
• reading work emails in bed and/or working until bedtime
• having a stressful lifestyle
• going to bed and waking up at different times every day, which disturbs your circadian rhythm
• sleeping on a mattress that’s too hard, too soft, or old. If you wake up with back or joint pain, you may be on the wrong mattress
• sleeping on a mattress that gets too hot
• having anxiety about how you will sleep, which can prevent you from sleeping well
• lacking in physical exercise, which is a great way to relieve stress and has been linked to better sleep

There are also a variety of mistakes people make with their posture and sleep position that can lead to a poor night’s sleep, especially anything that prevents your spine from resting in a neutral position.

• Using a pillow that is too thick or too thin can lead to an under or over supported neck. Pillow thickness is especially tricky with side sleeping. You can read more about this in our side sleeping pillow guide.
• Sleeping on a mattress that is too firm or too soft or isn’t a good match for your sleeping position. Back and stomach sleepers should generally seek out a firmer mattress while side sleepers generally need a softer mattress. You can learn more from our mattress guide for side sleepers.
• Ignoring leg position. Depending on how your legs are positioned they can have a dramatic impact on your hips and lower back. Back sleepers should consider elevating their legs. The best way to do this is with a foam wedge. Our favorite is the Ebung Foam Wedge which is available on Amazon. It pretty much eliminates the tension in your lower back by rotating your hips backward. Side sleepers should try to put a gap between their legs using a foam roll or a pillow for similar reasons. When your legs are touching the high leg rocks your hips and bends your lower back.
• Having an under supported lumbar or lower back is a common issue for back and side sleepers. Both can benefit from a lumbar pillow. Back sleepers only need a thin pillow and could potentially get away with a folded towel, while side sleepers usually need a thicker pillow. We created an in-depth guide on lumbar pillows for sleep, check it out.

Sleep Needs Frequently Asked Questions

Here are the answers to our most frequently asked questions about sleep needs.

The amount of sleep you need depends on your age, with younger people needing more sleep. Adults need 7-9 hours per night, but in rare cases, people can function well on 4-5 hours of sleep.

Yes. The younger a person is, the more sleep they need. Newborns sleep 14-17 hours per day, infants 12-15 hours, teens 8-10 hours, adults 7-9 hours, and seniors 7-8 hours.

Women need on average 20 minutes more sleep per night than men. One theory explains that women multitask more than men and have busier schedules, so their brains use more energy and need more recuperation.

Lack of sleep makes you less productive; only rare people can be well-rested on 4-5 hours of sleep. Occasionally getting 5 hours of sleep is okay, but on a regular basis it isn’t healthy for most people.

Most people need 7-9 hours of sleep per night, but in rare cases, people can be productive on less sleep. Many people mask the effects of lack of sleep with caffeine and sugar.

How Much Sleep Do Women (and Girls) Need?

By Paul Rothbart

Everyone wants to be healthy. Unfortunately, good health is not something you should take for granted, especially as you get older. One vital key to good health that many people neglect is getting enough sleep. Life is pretty hectic for many with work, daily chores, and family taking up a lot of time. In order to have more hours to accomplish these things, people often cut back on sleep.

The number of hours of sleep a person needs depends upon their age and gender. There is a difference between men and women in how much sleep is necessary. In general, women need more sleep than men for several reasons. Many women also experience trouble sleeping, which reduces the number of hours of good sleep. Poor sleep is nearly as bad as no sleep.

Reasons Women Need More Sleep

Although authorities have differing opinions, many agree that women require more sleep than men. One of the main reasons for this is that women are 40 percent more likely to suffer from insomnia than men. Many frequently have trouble falling or staying asleep, and as a result, feel tired all day. Women are also twice as likely to suffer anxiety and depression, two mental health issues that have been linked to poor sleep and sleep disorders.

A woman’s monthly hormonal changes can also have a negative impact on her sleep. A person’s sleep cycle is largely controlled by hormones. Women experience cramps, bloating, and headaches during menstruation. For 33 percent of them, this leads to poor sleep, fatigue, and feeling sleepy during the day. Hormonal changes can affect circadian rhythm and impact sleep.

Pregnancy is another part of women’s lives in which their bodies undergo large hormonal changes. Depression, pain, an inability to find a comfortable position, sleep apnea, and restless legs syndrome are common obstructions to quality sleep for the mother-to-be. This sleep disruption can continue postpartum as 2 a.m. feedings and other aspects of caring for a newborn prevent a full night’s sleep.

Menopause is yet another time in the lives of women when their bodies are experiencing severe hormonal changes. Hot flashes afflict 85 percent of menopausal women and tend to wake them up in a sweat. It is then difficult to get back to sleep. Sleep apnea also tends to be more common when women hit menopause. This is a disorder in which the person stops breathing temporarily throughout the night. It can cause the sufferer to awaken in the morning feeling tired. The fatigue can last all day.

So, how much sleep do women need? The amount varies by age and stage of life.

Hours of Sleep for Girls

There isn’t a difference between the amount of sleep girls and boys need from infancy to pre-adolescence. The major hormonal differences between the genders are not that pronounced yet. The amount of sleep that girls need changes as they age.

• 0-3 months – Newborns need 14-17 hours of sleep a day. This includes naps.
• 4-12 months – Older infants require 12-16 hours, again, including naps.
• 1-2 years – Toddlers need 11-14 hours, and should also be taking naps.
• 3-5 years – Preschoolers need 10-13 hours, and this includes naps.
• 6-13 years – School-age children need 9-12 hours, but no longer require naps.

Teenage girls need 8-10 hours of good sleep every night. This is the same as their male counterparts. Adolescence is a time of major hormonal change for both genders. In addition to their growing and developing bodies, adolescent girls begin menstruating, which can have the same effects on them that it does on grown women. Talk to your teen about how she is sleeping, especially if she seems tired during the day.

Hours of Sleep for Young Women

Studies have shown that on average, adult women need 20 minutes more sleep per night than men. The recommended amount of sleep for adults from 18-25 is 7-9 hours a night. The extra 20 minutes will put women at the higher end of this range.

Hours of Sleep for Women 26-40

As women move toward middle age, the recommended amount of sleep for them remains at 7-9 per night, again keeping in mind the extra 20 minutes. Women should be mindful of potential sleep problems that may occur during the menstrual cycle, pregnancy, or postpartum. If they are experiencing trouble sleeping, they should take steps to remedy the problem and even discuss it with their doctor.

Hours of Sleep for Women 40 to 64

For women in middle age through the beginnings of senior citizenship, the amount of sleep remains at 7-9 hours per night. Once a woman reaches menopause, she should be aware of any sleep problems that occur due to these hormonal changes and do what is needed to solve them, including consulting her physician.

Hour of Sleep for Women Over 64

You may have heard that seniors require less sleep than younger people. For the most part, this is true but a solid 7-8 hours is still recommended. Just as with any age, the quality of sleep is paramount. By the time she reaches 64, a woman is generally past menopause and doesn’t have to deal with pregnancy or menstruation. Nevertheless, the quality of her sleep should always be monitored as it is every bit as important to the health of a senior citizen as to younger adults.

Getting Consistently Good Sleep

Now that you know how many hours of shut-eye you need every night, you need tips to help you fall asleep and stay asleep so that you get the proper amount consistently.

Have a Routine

When you have a routine for anything, your body knows when it’s time to do something. Preparing for bed the same way every night will signal your body that it’s time to sleep and will be helpful. This starts by going to bed and waking up at the same time every night and every morning. This will train your body and mind to be ready to drop off when you go to bed.

Warm Bath or Shower

Taking a warm bath or shower about 30 minutes before going to bed can soothe and relax your body. Another benefit is that the water will cause your body temperature to rise and then cool down when the water evaporates. This is ideal for sleep. Studies show that people who take a warm bath or shower tend to move around less during the first half of their sleep. Women going through menopause should keep the temperature of the water just lukewarm because it might trigger a hot flash otherwise.

Proper Sleep Space

Your sleep environment is essential to quality sleep. Keep your bedroom cool as the body temperature naturally drops during sleep. Wear lightweight, breathable sleepwear, and use just enough blankets for comfort. Menopausal women may want to consider wearing layers as they can take one off should a hot flash occur.

No Electronics in Bed

Many people like to watch TV or look at their phones or tablets in bed. This is a mistake. Electronic screens give off a blue light that can confuse the brain into thinking it’s daytime, making it difficult to fall asleep. If you like to read before sleep and use a device, make sure it has a setting to turn off the blue light. If you do use an electronic device, it should be a white noise machine that facilitates the sleeping process.

Avoid Caffeine, Alcohol, or Nicotine Before Bed

A single cup of coffee consumed within six hours of bedtime can interfere with sleep. Likewise, an alcoholic beverage or cigarette within two hours can also make it hard to fall and stay asleep. Avoid caffeine, alcohol, and nicotine within these timeframes to improve the quality of your sleep.

Good sleep is important for everyone. Because of the hormonal changes that occur at various points in their lifetimes, women need a bit more sleep than men do. Adopt a regular routine and get the amount of recommended sleep consistently to ensure good health and a longer life.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.

How much sleep do you need? | Ascona

Oversleeping or undersleeping – which is better? We decided to find out how the different number of hours of sleep affects our well-being, and what amount is optimal.

The norm of sleep is 8 hours?

Ask any person – how much sleep do you need? And, most likely, he, without hesitation, will answer with the well-known template: “8 hours”. However, scientists have long begun to doubt the inviolability of this figure. The number of hours needed for healthy sleep ranges from 6 to 8.

How much do you sleep exactly? And has it ever happened to you that in an attempt to make up for the “lack of sleep” you went to bed early and the next morning did not feel like you had enough sleep? In this case, you should check if your “lack of sleep” is oversleeping. Checking this is quite simple: try reducing the amount of sleep by 0.5-1 hour and analyze your feelings. Perhaps you will sleep and feel much better.

However, it is important to observe a clear line and not go to extremes: if you sleep 4-5 hours, then nothing good happens for the body.

Curious fact
And the latest research by professor of psychiatry Daniel Kripke says the following: those who sleep 6. 5-7.5 hours are much healthier, more productive and happy than people who spend 8 hours or more sleeping.

Consequences of disturbed sleep

1. Increased risk of stroke, obesity and diabetes –

in both cases, the body believes that it lacks energy, so it tries to replenish it in the most elementary way – high-calorie food in large quantities.

2. Increased likelihood of certain types of cancer –

of course, one cannot say that cancer will appear due to lack or excess of sleep. However, recent studies of 1240 participants showed that sleep less than 6 hours leads to the appearance of precancerous lesions.

3. Increased risk of cardiovascular disease –

less than 6 hours increases the likelihood of having a heart attack by 48%, and a stroke by 15%. And excessive sleep – 9-11 hours (according to the results of a study of 72,000 people) increases the risk of diseases by 38%.

4. Increased risk of premature death –

people who sleep 6-7.5 hours, on average, live 15% longer than those who deviate from this norm.

Systematic lack of sleep, like constant oversleeping, is a very unpleasant thing. Surprisingly, the consequences of these phenomena are similar and very frightening.

Sleep quality

Sleep duration

Comfortable bed

Thermoregulation

Perhaps this parameter is the most important for our well-being and health. Imagine that you spent the prescribed 7-8 hours in bed, however, you slept very badly: you constantly woke up, tossed and turned in search of a comfortable position.

In addition to problems with the comfort of a sleeping place, you are probably familiar with the problem of uncomfortable temperature during sleep, when it is impossible to fall asleep, because it is too hot or, conversely, cold.

As a result, a lot of time is spent, and the health benefits tend to zero.

How to be in such cases? First of all, pay attention to your sleeping place: whether the mattress, pillow and all necessary accessories are correctly selected. They are responsible for your comfort during sleep.

And the goods for healthy sleep, which are presented in our assortment, will help to ensure the thermoregulation of a sleeping place. They create an individually comfortable temperature for you, helping you fall asleep faster and sleep well.

Buy mattress

Conclusion

On a comfortable bed, you can sleep for 6-7 hours: you will quickly fall asleep and go through all the prescribed sleep phases during this period of time. Healthy and full sleep will provide you with the necessary charge of vivacity and energy to carry out all your affairs.

If you liked the article, share it on social networks:

Previous article
How to improve sleep?

Next article
3 pillars of human health

How many hours do you need to sleep? — Meduza

1

What happened?

Scientists have found a rare genetic feature that allows some people to sleep 4-6 hours a day without harm to health.

2

So, is it okay for someone to sleep for four hours? Maybe me too?

If you had such a feature, you would know about it and wake up easily 4-6 hours after you went to bed.

But this does not mean that people without this type of gene necessarily need to sleep the traditional eight hours. For some, less is enough, and for some, nine is not enough – it all depends on the individual. But the recommendation for most adults is at least seven hours a day. The American Academy of Sleep Medicine and the American Society for Sleep Research advise doing so. The American National Sleep Society talks about 7-9hours on average and 6-10 hours as valid values. The European Society for the Study of Sleep points out that less than 6 hours of sleep is generally not healthy.

3

And what threatens lack of sleep?

Depending on which one. We wrote about this in detail in the material on how to reduce the harm from an unhealthy lifestyle.

Normally your sleep is fine, but for the last week you have been sleeping three hours a day or your work shift has been extended by 36 hours. Long-term effects in this case cannot be said with certainty, but for some time you will experience loss of concentration, fatigue, irritability and difficulty in controlling emotions. Therefore, for example, driving drowsy is dangerous: it affects the reaction and does more harm than alcohol – a sleepy person does not try to slow down or avoid a collision.

You are chronically sleep deprived for several hours. This may cause more serious health problems. For example, the American Heart Association lists sleep deprivation as a risk factor for hypertension, diabetes, obesity, and cardiovascular disease.

People who sleep less than they should develop “sleep debt”.

4

And if I sleep enough on weekends, will it help?

Partial. It’s just like with a regular debt: if you owe ten dollars and paid back two, it will improve the situation a little, but not completely. And some will also run up interest.

And if you get up on Sunday at lunchtime, it will be difficult for you to fall asleep on time and get up on Monday morning at the right time.

5

Maybe then a daytime nap will save?

If only a little. It can make a person more alert, as well as somewhat improve the situation with lack of sleep, but it will not get rid of all the consequences of a lack of sleep. And not every person can afford such a luxury as daytime sleep. If you sleep right after work, then you will probably have problems falling asleep at night. Therefore, doctors do not recommend practicing daytime sleep after 15:00.

6

What happens if you sleep too long?

Certainly unknown. There is evidence that people who sleep longer than 11 hours are more likely to experience cardiovascular disease, diabetes, headaches and other problems. But it is impossible to speak with certainty about a causal relationship here: it is quite likely that people who have already begun some pathological processes in their bodies sleep longer because of this, and not vice versa. For example, a person who sleeps longer than usual and feels sleepy during the day may have obstructive sleep apnea.