It turns out that women need more sleep than men. Although there is no specific figure on how much a woman should sleep to feel normal, but everyone knows the fact that 7 hours is enough for the body to rest. Studies have shown that women sleep longer than men for 11-13 minutes. It follows that the female body needs more sleep.
What are the consequences of lack of normal sleep?
Women are 40% more likely to suffer from insomnia than men, which in turn causes restless legs syndrome (RLS) – a feeling of discomfort in the lower extremities at rest and an increased likelihood of sleep apnea. Therefore, women should take care of quality and healthy sleep.
Changing hormonal background. We all know that hormones should not be joked about, because any failure in their work can cause many problems with women’s health. Remember that the change in hormonal background occurs during menstruation, during pregnancy and during menopause. It is during this period that you need to provide yourself with a full-fledged quality sleep, so that hormones can continue to perform their function, and the body – to rest.
How much sleep do you need?
Sleep needs change with age, so each group will have its own daily norm. It depends on the endurance of the body and its characteristics, such as hormonal background, habits, lifestyle and medical conditions. According to the Centers for Disease Control and Prevention, here’s how much sleep girls and women of all ages need:
from birth to 3 months – 14-17 hours;
from 4 to 11 months – from 12 to 16 hours;
from 1 to 2 years – from 11 to 14 hours;
from 3 to 5 years – from 10 to 13 hours;
from 6 to 12 years – from 9 to 12 hours;
from 13-18 years – 8-10 hours;
from 18 to 64 years – from 7 to 9 hours;
65 years and older – from 7 to 8 hours.
Tips for better sleep
A healthy night’s sleep can change everything in terms of mood, energy levels and productivity. It can also help keep the body healthy and better fight disease. To improve your sleep during the war, here are some tips:
Try to adhere to sleep – go to bed and wake up at the same time (at least try)
Improve your sleeping conditions: if you are in a shelter, make yourself the most comfortable makeshift bed (make it with pillows and mattresses, take soft toys and other things that create a comfortable environment)
Try to eat nutritious food 3 hours before bedtime.
Set aside gadgets 2 hours before bed if possible. Try not to monitor the news constantly, it is better to read something light before going to bed or listen to a soothing podcast or music collection.