Do you ever wake up in the morning still feeling exhausted, causing you to wonder if you truly got a good night’s sleep? You may then go about your day feeling just as tired as you were the night before. Getting enough sleep every night is extremely important for your body’s overall health and is just as important as eating well, exercising regularly, and staying hydrated. Without adequate rest, your physical and mental health will suffer, as sleep impacts your mood, energy levels, and even your body’s immune system.

Unfortunately, there is no one-size-fits-all formula for how much sleep a person needs to feel well-rested, as various factors play into the amount required for optimal health. However, some guidelines are available to help you achieve better sleep. Keep reading to discover how much sleep you really need and some practical tips to improve your sleep quality.

Why Sleep Is Essential for Your Health

Sleep is a vital part of both physical and mental health as well as everyday life. In fact, Reproductive Biology and Endocrinology reports that the average person will spend a third of their life sleeping. Take a look at how sleep affects all aspects of health.

Mental and Cognitive Health

Good quality sleep plays a role in many functions of the body that affect mental and cognitive health. For example, proper sleep helps support healthy brain functions, allowing you to concentrate on your daily tasks while giving you the mental clarity to do so. It also improves the way nerve cells communicate with each other. The opposite is also true – when your body lacks sleep, focus and response time slow down, and the brain is unable to build or retain memories.

Physical Health

Getting the proper amount of sleep also plays a part in physical health. In fact, according to the CDC, studies have shown that a lack of sleep can impact the immune system in a variety of ways, which can later lead to the development of certain disorders. Individuals experiencing inadequate sleep are more likely to get sick, as fewer natural immune cells are produced. The CDC found that approximately 72% of immune cells are produced during a full night of sleep, but those with less sleep produced well below this quota.

Sufficient sleep also impacts the body’s hormonal balance as it is released following the individual’s circadian rhythm or the sleep-wake cycle. Women can experience greater disturbances in sleep because of hormonal changes, such as during a menstrual cycle, pregnancy, or menopause. Insufficient sleep can affect the levels of the estrogen and progesterone hormones while also slowing down the thyroid and impeding metabolism. Finally, losing sleep can also increase the production of inflammatory cytokines, which can lead to cardiovascular and metabolic issues.

As you can see, hormone imbalances caused by inadequate sleep can negatively affect your health. When this occurs, hormone replacement therapy may be necessary.

How Much Sleep Do I Need?

If your constant sleepiness is beginning to affect your physical and mental health, it’s time to begin determining how much sleep you truly need. While there is no one sleep schedule that fits everyone’s needs, as sleep needs can vary depending on many factors, following the guidelines for your age group may help you feel more rested.

Here are the most current sleep recommendations by age:

While these amounts are the general recommendations for each age group, every person’s needs will vary. In fact, the number of hours required may evolve and change within these age brackets, depending on current conditions. For example, young children may need more sleep when going through a growth spurt, while older children may need more sleep if they are experiencing hormonal changes. Pregnant women often need more rest, especially when experiencing disruptions in their ability to sleep at night.

Other factors that can impact your need for sleep include your current lifestyle. For example, if you have a particularly busy lifestyle, you may find yourself becoming exhausted during the day even if you do achieve the recommended hours of sleep. Additionally, high stress levels caused by family, work, health, and other factors may leave you feeling tired and in need of more rest.

Signs You’re Not Getting Enough Sleep

Feeling sleepy can be normal as an occasional occurrence after a night of little sleep, but it’s important to watch for signs of sleep deprivation. Even if you seem to be able to function normally on a regular basis while achieving less sleep than recommended, you can still experience negative side effects.

Some of the most common signs that you’re habitually not getting sufficient rest include:

If you continue to experience insufficient or poor-quality sleep, the above signs can eventually result in long-term issues. The most common issues resulting from the long-term effects of inadequate sleep involve chronic conditions like heart disease and diabetes. Poor sleep can also impact your mental health, resulting in depression. The cognitive impacts of poor sleep mentioned above may leave you with difficulty concentrating on important tasks, which can have dangerous consequences.

Why Should Women Prioritize Healthy Sleep?

According to a study published in Sleep Medicine, women are more likely to experience trouble sleeping and have a higher risk of developing sleep issues such as insomnia. Women are also more likely to struggle with poor-quality sleep, especially when they are experiencing hormonal changes. In addition, a woman going through extreme changes in their hormones due to pregnancy may have even more trouble sleeping due to feeling uncomfortable or frequently waking to urinate. Menopause may also disrupt sleep, as it can cause night sweats or hot flashes.

Unfortunately, for women, poor sleep can be a vicious cycle. Insufficient sleep can disrupt hormone production, as the release of hormones is affected by the circadian rhythm. It may also impact the menstrual cycle by disrupting the hormones used to help regulate sleep, such as melatonin.

How to Improve Your Sleep Quality

There are many ways to achieve better rest and have better health as a result. Below are some tips on how to improve sleep quality.

Stick to a Sleep Schedule

First, it is important to create an optimal sleep schedule. Keep in mind that when you are trying to implement a new habit, consistency is key, so make sure that your new schedule is one that you can follow every night. Start with your desired wake-up time, determine how many hours are ideal for a person your age, and work backward from there. Then, set your bedtime about half an hour before that to give yourself time to wind down and complete your sleep routine.

Develop a Sleep Routine

Determine what will help you to relax and unwind, preparing yourself mentally and physically for sleep. Many women choose to promote relaxation by practicing certain techniques, such as yoga or meditation, before bed, but simply making an effort to empty their mind of any anxieties can be enough.

Consider adding these relaxing activities earlier in the evening to help you release stress before bed:

Avoid Nighttime Habits That Worsen Sleep

In addition to partaking in relaxing activities before bed, it’s important to avoid activities or habits that can negatively affect your sleep. Before preparing for bed, make sure to avoid eating heavy meals, as they can keep you awake. Similarly, caffeine and alcohol can disrupt your ability to sleep. Finally, consider disconnecting from social media and ongoing text conversations in the hour leading up to bedtime.

Optimize Your Sleep Environment

Optimizing your sleep environment means that you are creating an environment that promotes sleep. The room should be dark without any distracting lights, which includes ensuring all television screens and smartphones are turned off. Keep the room cool so that you won’t wake up due to feeling too hot or sweating throughout the night. Ensure that you create a peaceful and quiet space, free of any loud or persistent noises; however, for some people, a sleep machine or some kind of white noise, such as a fan, can be soothing.

Address Your Hormones

Remember that hormonal imbalances are a major cause of sleep disturbances. Two primary hormones that have a large impact on your quality of sleep are progesterone and estrogen. These hormone levels can vary widely due to the menstrual cycle, pregnancy, perimenopause, and menopause. If you are looking to regulate your hormone levels, consider seeking treatment from Arizona Gynecology Consultants.

When to Seek Help for Sleep Problems

In many cases, sleep issues can be resolved by implementing a better sleep schedule or trying relaxation techniques before bed, but certain sleep problems require the help of a medical professional.

Common sleep disorders, such as insomnia, sleep apnea, and restless leg syndrome (RLS), typically require medical attention to resolve.

If you know you are experiencing any of the above disorders, it’s crucial to seek medical attention to address them and get a doctor’s help with working toward better sleep.

If you’re unsure whether you need medical assistance, look for the following warning signs that your sleep issues cannot be addressed on your own:

In addition, hormone issues may be affecting the quality or quantity of your sleep. If you suspect that a hormone imbalance is causing your sleep disturbances, it is important to consult with a doctor to explore hormone regulation for better quality sleep. Schedule a consultation with Arizona Gynecology Consultants to explore solutions.

Achieve Better Quality Sleep with the Help of Arizona Gynecology Consultants

Getting good quality sleep is vital for your overall health and is as essential as getting enough food and water. For most people, achieving better sleep is possible when you implement healthy sleep schedules, engage in relaxing habits while eliminating those that can cause poor sleep, and ensure that you create an environment that promotes rest rather than distractions. However, for others, these efforts are not enough to achieve healthy sleep patterns.

It’s important to monitor any concerning symptoms that may indicate a sleep disorder. Avoid ignoring warning signs, as continued poor sleep can result in more serious health issues. If you’re experiencing poor sleep that isn’t remedied by better sleep habits, be sure to notify your physician.

Are you struggling to get good quality sleep each night? Don’t let chronic sleep issues and the resulting fatigue or physical and mental health effects continue to negatively impact your life. Contact Arizona Gynecology Consultants to schedule a consultation and develop personalized solutions to improve your sleep and overall health.

*Editor’s Note: This article was originally published May 9, 2017 and has been updated April 24, 2025.

Resources:

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Dr. Kelly Roy, MD

Founder and Medical Director of ARIZONA GYNECOLOGY CONSULTANTS

Dr. Kelly Roy is a specialist in surgical gynecology and advanced laparoscopy (and hysteroscopy). She is a long-time resident of Arizona and obtained her Bachelor of Science degree in Biomedical Engineering at Arizona State University before finishing her Doctorate of Medicine at the University of Arizona in 1997.

Dr. Roy completed her residency in Obstetrics and Gynecology at the then “Banner Good Samaritan Hospital” (now Banner University Medical Center), in Phoenix Arizona in 2001.

Well known for her teaching and surgical ability, she is on the faculty at the residency program at both Banner University Medical Center and Saint Joseph’s Hospital in central Phoenix and is a Clinical Assistant Professor of Medicine at the University of Arizona College of Medicine, Phoenix Campus. Dr. Roy has taught advanced surgical techniques to medical students, residents, fellows and colleagues for over 15 years.

Dr. Roy is also a consultant to the medical device industry and has participated in the design and clinical testing of many instruments and surgical devices available on the world-wide market today.

Read More About Dr. Kelly Roy, MD   |   WebMD Profile   |   Health.USNews.com Profile |  Current Obstetrics and Gynecology Reports: TFA with the Sonata System