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Sleep is not just about feeling rested; it plays a key role in maintaining good health. Many women struggle to get enough quality sleep due to busy schedules, family responsibilities and hormonal changes. These challenges can leave them feeling drained and affect their overall well-being.

So, how much sleep do women need, and why are their sleep needs unique? This guide explores the importance of sleep for women’s health, how hormones influence rest and practical tips for building a sleep routine that works. 

Sleep is not a luxury—it is essential for thriving at every stage of life.

Why Sleep is Especially Important for Women’s Health

Sleep has a major impact on women’s physical and emotional well-being. It supports hormone regulation, immune function and mental health, making it vital for long-term health.

The Benefits of Sleep for Women

  1. Balances hormones: Sleep regulates cortisol (stress hormone) and melatonin (sleep hormone), which are essential for overall health.
  2. Protects the heart: Women who prioritize sleep reduce their risk of heart disease, the leading cause of death among women.
  3. Supports mental health: Quality sleep lowers the risk of anxiety and depression, which affect women more often than men.
  4. Improves reproductive health: Sleep supports key biological processes, including menstrual cycles, pregnancy, and menopause.

Sleep deprivation disrupts these systems, increasing the risk of obesity, diabetes, and memory problems. Making sleep a priority is a crucial step in maintaining good health.

How Hormonal Changes Impact Women’s Sleep Needs

Hormonal changes throughout a woman’s life directly influence sleep. These shifts can affect how easily women fall asleep, stay asleep and wake up feeling refreshed.

Hormonal Phases That Affect Sleep

  1. Menstrual cycle: During certain parts of the cycle, estrogen and progesterone levels fluctuate. Many women experience insomnia or restless sleep before their period.
  2. Pregnancy: Hormonal changes, physical discomfort and frequent nighttime bathroom trips can disturb sleep during pregnancy.
  3. Menopause: Hot flashes, night sweats and hormonal imbalances during menopause often lead to disrupted sleep patterns.

Recognizing these patterns helps women better prepare for changes and adopt strategies to improve sleep during each stage of life.

How Many Hours of Sleep Should Women Get?

The amount of sleep a woman needs can depend on her age, lifestyle and overall health. Most adult women require 7 to 9 hours of sleep each night to support their physical and mental well-being. However, certain factors—such as hormonal changes, stress or increased physical demands—might mean some women need even more rest to feel fully recharged.

Sleep Recommendations by Age

The National Sleep Foundation provides general guidelines for how much sleep women need at different stages of life:

  • Teenagers (14–17 years): 8–10 hours per night
  • Adults (18–64 years): 7–9 hours per night
  • Older adults (65+ years): 7–8 hours per night

While these ranges provide a helpful starting point, individual needs can vary. For example, pregnant women often require more rest due to physical changes and increased energy demands. Women recovering from illness or managing high stress may also benefit from extra sleep to allow the body to heal and recharge.

Why Quality Matters as Much as Quantity

It’s not just about how many hours you sleep—it’s also about the quality of that sleep. Restless or interrupted sleep can leave you feeling drained, even if you’re technically hitting your hours. To improve sleep quality:

  • Follow a consistent sleep schedule.
  • Create a calming bedtime routine, like reading or taking a warm bath.
  • Address underlying health issues, like sleep apnea or hormone imbalances, with a healthcare provider.

Finding the right balance of sleep and ensuring it’s restorative is key to overall health and energy. If you’re struggling to get the sleep you need, a healthcare professional at Summit Health can help uncover the root cause and guide you toward better rest.

What Does Lack of Sleep Do to a Woman's Body?

Without enough rest, the body can’t recover properly, leading to serious physical and mental challenges over time. Women may experience unique effects from sleep deprivation due to how sleep supports hormonal balance, heart health, and emotional well-being.

Immediate Effects of Poor Sleep

Even missing a few hours of sleep can take a toll on your body. Common short-term effects include:

  • Low energy: Without enough rest, the body doesn’t have the energy it needs to function at its best.
  • Mood swings: Sleep deprivation can heighten feelings of irritability, anxiety or stress.
  • Weakened immune system: Poor sleep reduces the body’s ability to fight off illnesses, leaving you more vulnerable to colds and infections.

Long-Term Consequences of Sleep Deprivation

When poor sleep becomes a habit, it can lead to more serious health issues, such as:

  • Hormonal imbalances: Inadequate sleep disrupts the balance of hormones like cortisol and insulin, which can increase the risk of weight gain and diabetes.
  • Heart health issues: Chronic sleep deprivation has been linked to higher blood pressure and an increased risk of heart disease and stroke.
  • Reproductive challenges: Sleep impacts hormone regulation, which can affect menstrual cycles, fertility and overall reproductive health.
  • Mental health struggles: Sleep and mental health are deeply connected. Women who don’t get enough sleep may experience heightened anxiety, depression or difficulty managing stress.

To avoid these potential issues more easily, here is a simple way for women to craft a sleep routine that works for them.

How to Create a Sleep Routine That Works for Women

  1. Follow a consistent schedule: Go to bed and wake up at the same time every day. Regular sleep patterns help regulate your body’s internal clock.
  2. Avoid screens before bed: Stop using phones, tablets, or computers an hour before sleep. The blue light from screens interferes with melatonin production.
  3. Create a calming bedtime ritual: Activities like reading, taking a warm bath, or practicing mindfulness signal to your body that it’s time to wind down.
  4. Keep your bedroom sleep-friendly: Make your room dark, quiet, and cool. Use blackout curtains or a white noise machine if needed.
  5. Be mindful of food and drink: Avoid heavy meals, caffeine, and alcohol before bed. If hungry, choose a light, healthy snack.

Make Sleep a Priority with Summit Health

Sleep is not just about feeling energized—it’s essential for protecting your health. For women, sleep is necessary to regulate hormones, support mental health, and improve overall well-being.

If you struggle with sleep or need guidance, Summit Health is here to help. Our experts offer personalized care to address your health concerns, from managing hormonal changes to improving sleep hygiene. 

Learn more about sleep at Summit Health and schedule an appointment today. Start building better sleep habits and take charge of your health.