How much sleep do you need?
All about sleep
Sleep is not a luxury, but a necessity. Those who get enough sleep regularly not only feel refreshed and rested, but also benefit from better performance, a stronger immune system and an overall better quality of life.
What determines how much sleep I need?
But how much sleep is really necessary and why does the need for sleep vary from person to person? The answer to this is not quite so simple, as sleep requirements depend on various factors: what determines how much sleep I need?
Factors:
- Age
- State of health
- Physical activity
- Mental stress during the day
General recommendation on sleep duration
For most adults, 7 to 9 hours of sleep per night is considered optimal. For many, around 7.5 hours is the perfect amount of sleep as it leaves enough time for all the important sleep phases that are necessary for physical and mental regeneration. The need for sleep is not just a question of “quantity”, but also of quality. A deep and undisturbed night’s sleep can mean that someone can manage with less sleep, while poor quality sleep does not lead to the same recovery effects even with more hours of sleep. In fact, recovery is not only a function of the hours we spend in bed, but also of how well our body and brain regenerate during that time.
How much sleep does a woman need?
Sleep needs are a very individual matter, and even for women, they vary depending on age, health, and lifestyle. However, in general, the average woman needs about 7 to 9 hours of sleep per night, similar to most adults.
Effects of the cycle
Allerdings spielen bei Frauen auch spezifische Faktoren wie hormonelle Schwankungen, der Menstruationszyklus, die Schwangerschaft oder die Wechseljahre eine wichtige Rolle, die den Schlafbedarf und die Schlafqualität beeinflussen können. In der Regel tendieren Frauen aufgrund ihrer hormonellen Rhythmen dazu, mehr Schlaf zu benötigen als Männer, da die weibliche Gehirnaktivität komplexer und intensiver ist, was zusätzliche Erholungszeit erfordert. Besonders während der Menstruation oder in den Wechseljahren, wenn hormonelle Veränderungen die Schlafqualität beeinträchtigen können, neigen Frauen zu einem höheren Schlafbedarf.
However, specific factors such as hormonal fluctuations, the menstrual cycle, pregnancy, or menopause also play an important role in affecting sleep needs and quality. As a general rule, women tend to need more sleep than men due to their hormonal rhythms, as female brain activity is more complex and intense, requiring additional recovery time. Women tend to have a higher sleep need, especially during menstruation or menopause, when hormonal changes can affect sleep quality.
Psychological stress & sleep disorders
Emotional and psychological stress, which often affects women more severely, can also increase the need for sleep. However, as with everyone, it’s not just the amount of sleep that matters, but also the quality. Women who suffer from sleep disorders such as sleep apnea or insomnia may need more hours of sleep but don’t benefit from the same restorative effects. Here, too, a deep and restful night’s sleep is crucial for proper recovery.
