Adult women should aim for 7 to 9 hours of sleep each night. Middle-aged and older women generally need around 6 to 7 hours, while teenage girls should get between 8 and 10 hours of sleep. That said, sleeping too much isn’t good either—if you regularly sleep longer than what’s recommended, you might end up feeling more tired, and in some cases, it could even lead to issues like reduced oxygen or blood flow to the brain.
On the other hand, not getting enough sleep over time can make it hard to focus and may even increase the risk of serious health issues, including sudden death.
To make sure you sleep well and have enough energy to power through the next day, it’s important to build healthy sleep habits and try to hit that ideal bedtime window—between 9:00 PM and 10:00 PM is best. Keep your sleeping space quiet and comfortable, avoid noisy distractions, and try not to have stimulating drinks before bed. A warm foot soak before turning in can also help you relax and sleep better.
That being said, everyone’s sleep needs are a little different based on age and overall health, so it’s okay to adjust your sleep duration as needed. Just try to keep a consistent schedule—avoid staying up too late or sleeping in too much, since both can throw your body off.
If you have trouble falling asleep or often have restless nights, try drinking a little warm milk before bed. It can help calm your mind and make it easier to drift off.
