This is how many hours of sleep women actually need each night
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
It turns out, women may need more sleep than men. Explore how many hours women should be getting each night, and 9 ways they can get better quality sleep.
Many women go to sleep and wake up alongside male partners but somehow end up feeling more exhausted. Turns out, there’s a reason for that.
Research tells us that women require more sleep than men, but thanks to a number of factors, including hormonal shifts and the endless mental load, they can’t get the rest they need. Further complicating things, even when they do get a full night’s sleep, it’s often poor quality.
Of course this begs the question: How much sleep should you be getting? And what happens if you’re constantly running on fumes?
While going to bed earlier isn’t always an option, especially if you’re a mom, there are real, strategic ways to improve the sleep you are getting. Motherhood, work, and the chaos of daily life aren’t going to slow down, but you still need to get a restorative night’s sleep. Here’s how.
How many hours of sleep do women need?
When you sleep, your brain repairs itself, clears out mental clutter, and resets for the next day.Most adults need about seven to nine hours of sleep per night, but research suggests that women often need around 14–32 extra minutes compared to men.
This is in part because women’s brains tend to work harder throughout the day, and studies show that they typically use more connections between different regions compared to men. They’re juggling tasks, processing emotions, and carrying the mental load, which usually means they need a little more recovery time at night.
Why do women need more sleep than men?
Women’s brains and bodies often require more sleep to repair from daily activity — but that’s not the only reason.
Women experience more hormonal sleep disruptions
Women’s hormones tend to fluctuate, and this can affect their sleep quality at every stage of life. Estrogen and progesterone usually shift during menstruation, pregnancy, postpartum, and menopause, making it harder for women to fall asleep and stay asleep.
Before women get their period, progesterone tends to drop which can make sleep restless. Pregnancy can also cause frequent wake-ups, while menopause can bring hot flashes and night sweats.
Women are more prone to sleep disorders
Women are usually more likely to suffer from insomnia than men and are also at higher risk for restless legs syndrome (RLS) and sleep apnea (especially post-menopause). These conditions can make it even harder for them to get uninterrupted sleep.
Stress impacts women’s sleep more than men’s
Cortisol—the stress hormone—tends to linger longer in women’s bodies. This means that women are biologically more likely to lie awake at night, overthinking and worrying.
Why women typically get less quality sleep
You know hormones, the mental load, unpredictability, and stress can make it tougher for women to get the sleep they need — but it also impacts the quality of their rest. Here’s why
Hormonal fluctuations make sleep unpredictable: Women’s sleep cycles can be impacted by regular hormonal shifts. Menstruation, pregnancy, the postpartum period, and menopause can have major impacts on the body, making it harder for women to get deep and restful sleep.
The mental load keeps women up at night: Women tend to carry a heavy mental load, constantly tracking schedules, appointments, and family responsibilities. These racing thoughts can make it tough to fall asleep.
Women wake up more often: Studies show that women are more likely to be light sleepers. Whether it’s a sick child, a pet, or a snoring partner, women are simply interrupted more at night, which can leave them feeling drained.
Stress makes it harder for women to wind down: Stress tends to stick around longer in women’s bodies and when cortisol levels stay elevated, it can potentially make a person feel wired yet exhausted.
9 ways for women to get better quality sleep
Most women know that they need more sleep, but that doesn’t mean that it will instantly start happening. Still, there are still ways you can improve how rested you feel with the sleep you do get.
Here are nine practical tips to get better quality sleep without overhauling your entire life.
1. Prioritize wind-down time
A simple wind-down routine, even if it’s just 10 minutes, can signal to your brain that it’s time to power down. It can also help relax your mind and get you more ready for sleep.
Here are some realistic tweaks you could try:
Swap your phone out for a book.
Do a few light stretches or take slow, deep breaths. (Here are seven deep breathing exercises you could try.)
Listen to a low-stakes podcast that won’t excite you too much.
2. Keep your sleep environment cool and dark
Most people sleep best in a cool, dark, and distraction-free room. A good temperature to aim for is around 65°F (18°C).
You might also want to:
Use blackout curtains, or a sleep mask, to block out light.
Set the thermostat lower or use a fan to cool you down.
Turn your phone on “Do Not Disturb” mode.
Here are six other tips to make your room a sleep sanctuary.
3. Limit late-night scrolling
Doomscrolling in bed can kick your anxiety into high gear, making you feel wired at midnight and exhausted in the morning. Here are 12 ways that can help you scroll less.
You can also:
Give yourself a “last scroll” time — even just 30 minutes before bed.
Charge your phone across the room so you’re not tempted to reach for it.
Keep your phone in another room as you sleep and use an alarm clock to wake you up.
4. Time your caffeine intake wisely
Caffeine tends to have a half-life of about five to six hours, meaning half of it is still in your system hours after you drink it.
Here are some realistic tweaks you could do to help you consume less:
Try cutting off caffeine by early afternoon.
Swap that late afternoon coffee for decaf, tea, or a caffeine-free drink.
If you need an afternoon pick-me-up, consider a cup of green tea instead of a triple-shot latte.
5. Get sunlight in the morning
Your circadian rhythm ia regulated by light exposure. Getting at least 10 minutes of natural sunlight in the morning can help reset your sleep cycle and make it easier to sleep at night.
To get more vitamin D in your life:
Step outside for 5–10 minutes in the morning.
Drink your morning coffee or tea by a window with natural light.
If you usually wake up before sunrise, consider using a light therapy lamp.
6. Try magnesium
If you’re low on magnesium, which many women are, it may contribute to restless sleep in anxiety. In these cases, magnesium may potentially help calm your nervous system, reduce stress, and improve your sleep quality. For women who need a magnesium boost, you might try to:
Take a magnesium supplement (glycinate or citrate are often good options).
Run a warm Epsom salt bath before bed.
Add magnesium-rich foods to your diet like dark chocolate, nuts, and leafy greens.
7. Nap strategically
If you’re exhausted, a 20-30 minute nap can help you reset. But try to avoid napping too late in the day, as that can impact your sleep.
Other nap-time considerations include:
If you’re running on empty, consider taking a quick power nap before 3pm.
Keep naps to less than 30 minutes to avoid grogginess afterward.
If you don’t have time for a full nap, try lying down and closing your eyes for a few minutes. Even a tiny rest can help reset your energy levels.
💙 Listen to this Siesta Sleep Story with Tamara Levitt to help you get a perfectly timed afternoon nap.
8. Set boundaries with your nighttime interruptions
If your sleep’s constantly being hijacked by kids, pets, or a snoring partner, set boundaries, such as:
If your kids are old enough, encourage them to self-soothe at night. You could leave a nightlight or a water bottle by their bed to help comfort them.
If your partner snores, earplugs or a white noise machine might save your sleep.
If your pets wake you up, consider keeping them out of the bedroom.
9. Don’t stress about perfect sleep
Ironically, worrying about not getting enough sleep can make your sleep worse. If you have a bad night, try not to obsess over how tired you’ll be the next day. Stress itself can leave even more drained.
To help relieve stress:
Remind yourself that one bad night isn’t that big of a deal — your body is resilient.
If you can’t sleep, get up and do something calming like reading instead of endlessly tossing and turning.
💙 Listen to Stress with Tamara Levitt if you’re obsessing over how stressed you are.
How many hours of sleep do women need FAQs
What are the reasons women need more sleep than men?
Women's brains typically use more connections for multitasking and emotional processing, which means they often need more recovery time at night.
In addition, hormonal fluctuations can disrupt their sleep and make it harder for them to get deep and restorative rest. Because women’s sleep is often lower quality, they tend to need more of it to feel fully recharged.
Why do women get less quality sleep than men?
Sleep for women tends to be lighter and more fragmented due to factors like their mental load; interruptions from kids, pets, and snoring partners; and hormonal shifts. Also, stress and overthinking can make it harder for them to fall asleep.
Additionally, women can be more prone to insomnia and sleep disorders, which can make restful sleep even harder for them to come by.
What are some ways for women to get better quality sleep?
Typically the best way to improve your sleep quality is to start with small tweaks. It’s less about getting more sleep and more about improving the sleep you do get.
You can improve your sleep quality by:
Keeping your room cool and dark
Limiting late-night screen time
Creating a simple wind-down routine (here are eight ideas to get you started)
Getting morning sunlight
Cutting off caffeine in the afternoon
Is 6 hours enough sleep for a woman?
Most women need at least seven to nine hours of sleep to function well throughout the day. Running on six hours (or less) of sleep can potentially lead to brain fog, mood swings, and long-term health issues like weakened immunity and increased stress.
If more sleep isn’t an option for you right now, try to focus on quality. Also, short power naps can help to offset some of your exhaustion if you’re not getting the sleep you need during the night.
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