Why Women Should Start Talking More About Sleep

Why Women Should Start Talking More About Sleep

As women, we often chat about diets, skincare, clean eating, and mindfulness rituals. But let’s be real—how often do we talk about sleep as part of our wellness toolkit?

And not just any sleep. We're talking about deep, hormone-balancing, energy-recharging, full-body-reset sleep that helps us feel bold, brainy, and beautiful.

Women Need More Sleep

Here’s the truth: women generally need more sleep than men. Research suggests we need about 20 to 30 minutes more per night. Why? Hormones and lifestyle.

During the luteal phase of the menstrual cycle—the 7 to 10 days before your period—shifting estrogen and progesterone levels can leave you feeling tired and restless. Add in pregnancy, postpartum, and perimenopause, and it’s easy to see how sleep patterns can shift dramatically over time.

Sleep plays a vital role in how we think, feel, and function. Poor sleep can worsen PMS, elevate the risk of mood disorders, and even contribute to weight gain. One study found that women who didn't get enough sleep consumed an extra 300–400 calories the next day. Less sleep = more cravings.

Lack of sleep has even been linked to reduced fertility. Women getting fewer than 7 hours a night were less likely to conceive than those who got 7–8 hours.

The Life Stages of Sleep (and Why They Matter)

• Menstruation: Around 50–62% of women report worse sleep during their period, thanks to cramps, hot flashes, and hormonal shifts.

• Pregnancy: Sleep often feels like an obstacle course with back pain, frequent bathroom breaks, and constant physical changes.

• Menopause: Estrogen drops, cortisol rises, and insomnia becomes common. Hot flashes and night sweats only make it harder.

Fuel Your Sleep: Eat Like You Mean It

Nutrition is a powerful sleep ally. Key nutrients like magnesium, B vitamins, and calcium help regulate the nervous system and promote restful sleep. Try adding these to your plate:

• Leafy greens

• Nuts and seeds

• Dairy or fortified plant-based options

• Whole grains

Also helpful: avoid caffeine after 2–3 p.m., skip alcohol before bed, and steer clear of heavy meals or intense workouts late at night.

Stress, Sleeplessness, and What to Do About It

Life can be a juggling act—careers, relationships, caregiving, societal pressure, and fluctuating hormones. Stress, especially when it spikes cortisol at bedtime, is a major sleep disruptor.

To unwind, try:

• A warm bath

• Journaling

• A calming nighttime routine like reading (no screens!)

• Supplements like Ashwagandha, Melatonin, or Magnesium—with your doctor’s okay

What Women Can Do to Sleep Like Queens

Reclaim sleep as a form of self-care and strength. Here’s how:

• Stick to a consistent sleep schedule—even on weekends

• Set a sleep-friendly scene: cool (around 18°C/65°F), dark, and quiet

• Wind down intentionally with relaxing rituals

• Aim for 7.5 to 9 hours per night—your body, brain, and hormones will thank you

The Bottom Line: Sleep Is Your Secret Weapon

Rest isn’t lazy—it’s essential. Sleep helps us regulate our bodies, balance emotions, and stay healthy. It fuels our resilience, focus, and strength.

So let’s retire the badge of honor for “running on four hours” and embrace something better:

Because when women sleep well, we do everything else better.