How Much Sleep Do Women REALLY Need?

Word on the street is that women need more sleep than men, but is it just a buzz-worthy rumour or is there actually truth to it? How much sleep do we actually need?

Here we break down what the research and experts have to say so you know how much shut-eye you need to truly feel your best.

How much sleep do women need?

As the Sleep Foundation explains, the average adult needs at least seven hours of sleep, with experts recommending seven to nine hours. While this isn’t groundbreaking information for most of us, it’s important to remember that sleep isn’t just a nice-to-have when it comes to your health habits - it should be one of your top priorities alongside exercise and nutrition.

We’re always the first ones to celebrate commitment and discipline, but not if it means regularly cutting your sleeping hours short for the sake of your workouts. An energised, well-rested you is the best you.

Getting enough sleep has been shown to be essential for your mental, cognitive, cardiovascular and metabolic health. And a lack of sleep doesn’t just leave you feeling tired and foggy, it’s also associated with an increased risk of mortality and can increase your risk of health issues such as cardiovascular disease, diabetes, obesity, and cancer.

But do women need more than the standard recommendation? Currently, there isn’t enough evidence to give a solid yes, with some research showing that if women need more sleep, it’s only by minor amounts (we’re talking as minimal as 11 minutes). Seems hardly worth talking about, right?

So, how DO men and women’s sleep needs differ?

Despite the lack of research to support the idea that women need more sleep than men, there is truth to the fact that women often need a greater focus on sleep than men. Why? Because we have a longer list of things that are getting in the way of those quality 7-9 hours from even happening in the first place.

Ultimately, this means women often need more sleep than they’re currently getting or are in a state of sleep debt, with Harvard Health saying that more than 60% of women regularly fall short of that goal. Yikes.

Common sleep disruptors include:

• Caregiving responsibilities: Despite how far we’ve come, women do still tend to carry agreater load in terms of parenting, caregiving and unpaid labour, which can result in disrupted sleep or unusual hours for bedtime and waking up.

• Menstrual cycle changes: For people with a menstrual cycle, a single month can bring a number of hormonal changes and symptoms as you move through the four phases - menstruation, the follicular phase, ovulation, and the luteal phase. The Sleep Foundation says that up to seven in 10 women say that their sleep changes in the days leading up to their period, finding it harder to fall and stay asleep, especially if they’re dealing with cramps, headaches or bloating.

• Pregnancy: There are so many reasons to celebrate and feel excited when you have a bub on the way, but it’s understandable if your changing body, and hormones (and bladder) are making it hard to get a solid 7-9 hours in. Naps, a more restful daily routine and an earlier bedtime can help if you’re struggling.

• Perimenopause and menopause: When menopause comes along, it’s a whole new rollercoaster and sleep quality often takes a huge hit thanks to night sweats and hormonal changes. The joys of being a woman!

• Mental health issues: This is a bit of a catch-22. Unfortunately, women are twice as likely as men to have anxiety and depression, and mental health issues (even high levels of stress) can have a serious knock-on effect on your sleep. On the flipside, a lack of sleep can lead to mental health difficulties and a weakened immune system, too. You can see the vicious cycle you can get into here!

How to know if you’re getting enough sleep

If you’re not waking up feeling refreshed and restored, your body might be asking for a bit more shut-eye.

Of course, there are seasons in life when sleep can’t be as much of a priority as you’d like, but try to do the best that you can. If you’re coming out of a phase that has left you in a state of sleep debt and you know your batteries are depleted, don’t stress too much about making the hours up. Just focus on getting the sleep you need from tonight onwards, even if that means prioritising it over your fitness routine. In the long run, your energy levels, workouts and recovery will all be better off if you’re well-rested.

If you consistently have trouble with your sleep or aren’t sure if you’re getting what you need, there are many health-tracking devices in the market that can measure the amount and quality of your sleep and give you daily feedback to help you make changes - or at least make more sense of how you’re feeling.

Sometimes, we’re spending enough time in bed without actually getting enough quality hours of sleep.

Rest up to level up

While there is so much we still don’t know about sleep, the best version of you can’t be unlocked without it. It’s not that women by nature need significantly more sleep than men, but that our lifestyles, female physiology and responsibilities often mean we’re not getting those 7-9 hours of sleep we so desperately need in the first place.

So if you’re feeling tired or know you need extra rest, here’s your sign to prioritise shut-eye a little more this week if you can.