How many hours of sleep do women need?

It’s clear that women and people assigned female at birth (AFAB) have varying health needs from men and people assigned male at birth (AMAB). But do women need more sleep than men? According to science, yes.

The basics of sleep health

The Centers for Disease Control and Prevention (CDC) advises all adults to get at least 7 hours of sleep daily. But many people in the U.S. struggle to hit this target. Research notes that:

• 36.8 percent of adults don’t get enough sleep (as of 2022, according to the CDC)
• 50 to 70 million Americans have a chronic (long-term) sleep disorder, such as insomnia or sleep apnea
• Almost 40 percent of adults report unintentionally falling asleep during the day at least once every month

Sleep is a basic human need, much like eating and breathing. It’s vital to your physical health and emotional well-being regardless of your sex assigned at birth. Sleep deficiency is linked to a range of consequences, including but not limited to:

• Decreased ability to learn, focus, judge, react, socialize, and manage your behavior
• Chronic health issues like heart disease, high blood pressure, kidney disease, obesity, stroke, type 2 diabetes, and depression
• Increased risk of accidents, including falls and car crashes

Women and people AFAB tend to fall asleep more quickly and achieve deeper sleep than men and people AMAB. Research also shows that women sleep longer than men over their lifetimes, on average. These facts may not seem significant, but they could indicate a greater need for adequate sleep among women.

With that said, women and people AFAB generally experience more disruptions in their sleep than men and people AMAB. Frequent interruptions prevent sleep from properly restoring and repairing the brain and body.

Factors that influence sleep for women

Women and people AFAB often face barriers to a good night’s rest. These include:

Hormonal fluctuations

Changing hormone levels associated with menstruation, pregnancy, and menopause can interrupt sleep by interfering with a person’s circadian rhythm—or their internal body clock that controls when they feel tired and awake. These disruptions in sleep rhythms can make it difficult to fall asleep and stay asleep consistently.

Women and people AFAB may also experience uncomfortable symptoms that can disrupt sleep during these life stages. For example, menstrual cramps may jar you awake. A growing belly and frequent nighttime urination during pregnancy can make it difficult to relax and get comfortable. During menopause, hot flashes and night sweats may keep you tossing and turning.

Menopause in particular is linked to poor sleep. Many menopausal women and people AFAB struggle to fall asleep and remain in a deep sleep. In a 2024 survey from the American Academy of Sleep Medicine (AASM), 50 percent of responders between ages 45 and 64 reported they sometimes, often, or always experience sleep disruptions related to menopause.

Sleep disorders and conditions that can negatively impact sleep—such as thyroid disease and osteoporosis—are also more likely to occur during and after menopause.

Sleep disorders

Women and people AFAB generally have a greater risk of developing sleep disorders than men and people AMAB, and this risk goes up with age. Common sleep disorders among women include:

• Insomnia, or difficulty falling asleep and staying asleep. Women are significantly more likely to experience insomnia than men.
• Obstructive sleep apnea, which causes temporary lapses in breathing during sleep. While men are more likely to develop obstructive sleep apnea than women before menopause, the risk is roughly the same after menopause.
• Restless legs syndrome, which is characterized by uncomfortable sensations in the legs that are temporarily relieved by moving them. Women are nearly twice as likely to develop restless legs syndrome as men.

The reasons why women and people AFAB are prone to sleep disorders aren’t always clear, though fluctuating hormones play a role in many cases. Mental health conditions and chronic stress from work, school, or caregiving responsibilities may also disrupt sleep and contribute to sleep disorders.

Mental health conditions

There’s a two-way relationship between mental health and sleep. Mental health conditions (such as depression and anxiety) sharply increase the risk of poor sleep and sleep disorders by disturbing the body’s stress system and circadian rhythms. Poor sleep can lead to or worsen mental health conditions by affecting brain chemicals.

A 2021 study published in Preventing Chronic Disease found that participants who averaged 6 or fewer hours of sleep per night were roughly 2.5 times more likely to experience frequent mental distress.

Women and people AFAB generally have a higher risk of mental health issues than men and people AMAB. Notably, depression is more common in women and is closely linked to poor sleep. Among people with depression, 80 to 90 percent have insomnia.

Depression and sleep are so closely linked that many healthcare providers (HCPs) are hesitant to diagnose depression without the presence of sleep issues. On the other hand, insomnia is associated with a twofold risk of developing depression.

If you or someone you know is struggling with severe depression, anxiety, or thoughts of suicide, reach out to the 988 Lifeline by calling or texting 988. You can also chat with a counselor online. This is a free service that’s confidential and available 24/7.

Recommended sleep duration for women

Many experts agree that adults should get at least 7 hours of sleep daily, regardless of their sex assigned at birth. But as discussed, women and people AFAB tend to experience more fragmented sleep. Women may need to set aside additional time for sleep to achieve enough rest.

If you consistently struggle to get enough sleep, the sleep loss adds up over time. This is called sleep debt. For instance, if you lose one hour of sleep every night for one week, your sleep debt for that week is 7 hours. You may need to snooze a few extra hours to reduce your sleep debt and relieve symptoms like daytime sleepiness. Brief naps can help in the short term, but they’re not a replacement for lost sleep.

Keep in mind that sleep needs can vary from person to person and fluctuate throughout life. While 7 hours of daily sleep is a good goal to aim for, you may require 8 or 9 hours to avoid daytime sleepiness and function at your best.

If you consistently get 8 or more hours of sleep but still feel tired, it could be a sign of a sleep disorder or another medical issue. Speak with your HCP if this is the case.

Is it normal for women to sleep 10 hours?

You may be oversleeping if you routinely sleep for more than 9 hours daily. This is true for all sexes assigned at birth. While you may occasionally snooze more than 9 hours when working off sleep debt or recovering from an illness, consistently doing so may put your health at risk.

Some research shows that frequently oversleeping may hinder your immune system (your body’s defense system against germs) and worsen inflammation. And just as a lack of sleep can lead to chronic diseases like obesity and heart disease, so can too much sleep.

Visit your HCP if you’re oversleeping, especially if you feel tired throughout the day. This could be a sign of a medical issue, such as a sleep disorder, mental health condition, or thyroid disease.

Tips for improving sleep quality

Achieving good-quality sleep should be at the top of everyone’s to-do list. But if you’re a woman or person AFAB who struggles to get enough rest, it’s vital to prioritize your sleep health. Here’s how you can:

Step up your sleep hygiene

Sleep hygiene refers to the set of routine behaviors and habits that influence your sleep. You can improve your sleep hygiene by doing the following:

• Stick to a regular sleep schedule. Try to go to bed and wake up around the same time every day. Make sure you allow enough time to get a full 7 hours of sleep, at least.
• Keep your sleeping space cool, dark, and quiet. Flip on the fan, close the blinds, and turn off the TV. If you’re a light sleeper, try using a white noise machine to drown out household noises.
• Avoid large meals and alcohol close to bedtime. Sipping a glass of wine may make you sleepy, but alcohol can interfere with sleep duration and quality.
• Power down electronics one hour before bed. Reserve this hour for relaxing activities such as meditating, journaling, or reading a good book.
• Enjoy a hot bath or shower in the evening. This can ease aches and pains and help you relax.
• Nap wisely. If you must nap, try to keep it under 20 minutes (unless your HCP tells you otherwise).
• Stay clear of afternoon caffeine and nicotine. Caffeine (found in coffee, soda, and tea) and nicotine (found in cigarettes, vape pens, and other nicotine products) are stimulants that can keep you awake if you consume them too close to bedtime. Try to limit their use to the morning, or at least 8 hours before it’s time to sleep.

Exercise regularly

Add “better sleep” to the long list of reasons why you should exercise. In addition to reducing the risk of obesity, diabetes, mental health issues, and cardiovascular conditions, regular physical activity promotes healthy sleep. Conversely, a sedentary lifestyle is associated with poor sleep quality and insomnia.

Science backs up these claims. A 2020 study published in BMC Sports Science, Medicine, and Rehabilitation found that eight weeks of moderate-intensity aerobic exercise (such as brisk walking, jogging, playing basketball, or swimming laps) improved all aspects of sleep. On the gentler side, a 2020 study published in BMC Psychiatry noted that practicing yoga was beneficial for women and people AFAB with sleep problems.

Check with your HCP before starting a new exercise regimen. They can recommend exercises that are appropriate for your health profile.

Take care of yourself

It’s well established that the caregiving duties often held by women and people AFAB can negatively impact sleep. If stress from parenting, a relationship, or caring for a loved one is taking its toll, consider asking for help. This may look like shifting some responsibilities to a spouse or family member, speaking with a licensed mental health provider, or carving out more time for activities you enjoy. It’s especially important to take care of yourself as you experience hormonal shifts from menstruation, pregnancy, or menopause.

Still can’t sleep?

If you still can’t shake your sleeping struggles, it’s time to speak with an HCP. This may be a primary care provider, mental health provider, or sleep specialist.