For over 60% of women, sleep remains elusive, often taking a backseat to their many responsibilities and caretaking priorities. To make matters worse, stress, hormonal changes, and a shifting sleep schedule further complicate the sleep struggle women face.
This begs the question: just how many hours of sleep do women need? Here, we will explore that answer in more detail, highlight key nutrients for sleep, provide sleep supplement suggestions, and more down below.
Why is sleep important for women’s health?
Good quality sleep is the first line of defense against cardiovascular disease, which is the leading cause of death in women. A recent study revealed that women who consistently experienced inadequate sleep or symptoms of insomnia were 75% more likely to have a cardiovascular event in their later years.
What causes poor sleep quality in women?
There are many reasons women may experience poor sleep quality, including:
- Hormone imbalances
- Hormone shifts related to aging
- Pain and physical discomfort
- Elevated stress and anxiety
- Pregnancy and postpartum
- Thyroid imbalances
How Does Women’s Health Affect Sleep Quality?
Women’s health can affect sleep quality in various ways, including:
- Trouble falling or staying asleep
- Laying awake at night
- Intense dreams or nightmares
- Changes in breathing patterns
- Waking up excessively early
- Hot flashes and night sweats
- Restless legs or tossing and turning
- Excessive daytime sleepiness
How many hours of sleep do women need?
Research suggests women need 11 minutes more sleep than men on average.
Ways women can improve sleep naturally
There are simple steps you can take to prepare yourself for a good night’s sleep. Here are some sleeping tips to help you unwind and find the calm you need to sleep:
- Build a consistent bedtime routine
- Reduce bright and blue light exposure
- Have a cutoff time for caffeine
- Limit consumption of alcohol and caffeine
- Get enough exercise during the day
- Limit daytime nap times whenever possible
Nutrients to support better sleep
Addressing nutrient deficiencies is often the easiest and most cost-effective way to find relief from sleepless nights. Assess your food intake for the following nutrients, perhaps with the guidance of a nutritionist or dietitian, and make changes accordingly.
Amino Acids
Getting enough protein is key to getting all essential and non-essential amino acids. Glycine helps produce neurotransmitters that calm an overactive mind, while tryptophan aids in the production of serotonin and melatonin, which regulate circadian rhythm.
L-Theanine
Commonly found in green tea, L-theanine is a plant compound with a similar structure and function to certain amino acids. It crosses the blood-brain barrier, helping to calm the mind and reduce stress.
Minerals
Mineral deficiencies can affect sleep in various ways, such as constriction of blood vessels and tissues. Magnesium helps relax muscles and promote calmness, while potassium supports muscle relaxation and blood vessel dilation.
Adaptogens
This classification of herbal extracts strengthens the body’s resilience to stress by modulating cortisol, the body’s fight-or-flight hormone. Some examples of adaptogenic herbs include astragalus, ashwagandha, rhodiola, and holy basil.
Sleep Supplements to Support Women’s Health
If addressing nutrient deficiencies through diet alone is not enough, consider adding a dietary supplement. Below are our top picks:
Doctor’s Best Women’s Beauty Sleep
Doctor’s Best Women’s Beauty Sleep contains magnesium, lemon balm, and L-theanine to ease nervous tension, while hyaluronic acid hydrates the skin. Each serving contains 5 mg of melatonin and is free of GMOs, gluten, and soy.
Natural Factors WomenSense AdrenaSense
Natural Factors WomenSense AdrenaSense is packed with adaptogenic herbs, including ashwagandha, rhodiola, eleuthero, and schisandra which help reduce stress and support restful sleep. Free of gluten, soy, and vegan-friendly.
Natural Factors Stress-Relax Tranquil Sleep
Natural Factors Stress-Relax Tranquil Sleep This fast-acting formula helps with both falling and staying asleep. It contains 30mg of 5-HTP, 200mg of L-theanine, and 3mg of melatonin per serving. Vegan-friendly and free of artificial ingredients, gluten, soy, corn, dairy, yeast, shellfish, and GMOs.
Conclusion
Understanding how many hours of sleep women need is crucial for optimizing health. Women require about 11 minutes more sleep than men and are more likely to experience insomnia and sleep disorders. Unique health challenges and lifestyle factors can further complicate sleep quality. Correcting nutritional deficiencies and using dietary supplements offer a low-risk approach to improving sleep. Additionally, establishing a bedtime routine can help prepare the mind and body for rest.
FAQ
What is the difference between men’s and women’s sleep?
On average, women need 11 minutes more sleep than men. Women are more predisposed to sleep disorders, in addition to physiological differences that make sleep more difficult to achieve overall.
How does a lack of sleep impact women’s health?
A lack of healthy sleep can lead to poor mental and physical health, including an increased risk of cardiovascular disease, insulin resistance, diabetes, cognitive decline, hormone imbalances, depression, and anxiety.
What foods help women sleep better?
Foods that help women sleep better include those rich in the nutrients outlined above. Consuming high-quality, sleep-promoting goods like grass-fed meats, good-quality fatty fish, whole grains, kiwifruit, and tart cherry juice can support better sleep.
- About the Author
- Latest Posts
Kimberlee Springer, an Austin-based nutritionist from Nashville, TN, is your go-to for all things wellness. When she’s not talking vitamins, you can find her decoding planetary symbolism, walking her dog, or bird-watching with the enthusiasm of a kid in a candy store.