The Effects of Sleep Deprivation on Women

“Girl Math is sleeping extra hours on the weekend to make up for all the hours lost during the weekdays! But beyond these glitter-laced philosophies, it is important to understand what Phoebe Buffay once said: ‘For the love of God Woman! Please Rest’ Well, she didn’t actually say that–but I wanted to!”

Women juggle multiple roles and hustle hard in this fast-paced world. Ariana Grande wasn’t wrong when she said, “God is a Woman.” From creating life to sustaining it, women are everywhere—leaders, professionals, mothers, students, and more. To fulfill these roles, staying fit is essential. Fitness rests on three pillars: healthy eating, exercise, and proper sleep. Yet, sleep is often overlooked. Sleep deprivation affects millions of women worldwide (source), impacting both physical and mental health.

As we celebrate International Women’s Day 2025 with the theme “Accelerate Action,” let us remember–true empowerment starts with taking action to stay healthy, both physically and mentally!

Why Is It Important for Women to Get Proper Rest?

In today’s fast-paced world, rest often takes a backseat. However, it is important to understand that sleep is not a luxury but a necessity. The body repairs itself, balances hormones, and strengthens the immune system during sleep. Hormonal fluctuations throughout life—including menstruation, pregnancy, and menopause—make quality sleep even more critical for women. Research (https://pmc.ncbi.nlm.nih.gov/articles/PMC5302457/) suggests that women are more prone to insomnia and sleep disorders than men, leading to a higher risk of health complications.

What Does Lack of Sleep Do to a Woman’s Physical Health?

Hormonal Imbalances

The circadian rhythm (internal clock) regulates hormone production. Lack of sleep disrupts essential hormones such as cortisol (the stress hormone) and insulin (which regulates blood sugar). Chronic sleep deprivation can contribute to weight gain, diabetes, and metabolic disorders. We do not want our girlies to gain weight!! We dig that fine and healthy bod!

Increased Risk of Heart Disease

Women who sleep less than six hours a night are at a higher risk of developing high blood pressure, heart disease, and stroke, according to studies (https://pmc.ncbi.nlm.nih.gov/articles/PMC9879308/). Sleep is crucial for restorative functioning, helping to regulate blood pressure and reduce inflammation in the body.

Weakened Immune System

Sleep deprivation reduces the body’s production of infection-fighting cells, making women more vulnerable to illnesses. A weakened immune system also slows down recovery from infections and injuries.

Reproductive Health Issues

Poor sleep can affect fertility by disrupting ovulation and menstrual cycles. Sleep deprivation during pregnancy increases the risk of complications such as gestational diabetes, preeclampsia, and postpartum depression. Compromised sleep is also linked to premenstrual dysphoric disorder (PMDD). Stress from poor sleep can contribute to infertility (https://pmc.ncbi.nlm.nih.gov/articles/PMC4402098/).

Effects of Sleep Deprivation on Mental Health and Emotional Well-Being

You heard that right! Lack of sleep can send your temperament on a roller-coaster ride! Beyond physical effects, sleep deprivation significantly impacts mental health. 

Increased Stress and Anxiety

I said it before, I will say it again! Quality Sleep is the key to emotional balance. Sleep deprivation triggers excess cortisol production, leading to heightened stress levels. Over time, this can cause chronic anxiety, restlessness, and emotional exhaustion. That sounds scary!! We do not vouch for that ‘5ft something with a hint of anxiety…,” we love that ‘5 ft something with an empowered mind…”

Higher Risk of Depression

Studies (https://pmc.ncbi.nlm.nih.gov/articles/PMC4318605/) show that women who sleep poorly are more likely to develop depression. Lack of sleep affects serotonin and dopamine levels, which regulate mood and emotions. Severe sleep deprivation can also contribute to sleep apnea.

Decline in Cognitive Abilities

Poor sleep impairs memory, decision-making, and focus. This can affect women’s performance at work, school, or even in daily responsibilities, leading to frustration and decreased self-confidence. Sleep-deprived women are more prone to mood swings, irritability, and difficulty managing emotions, which can strain relationships and lower overall quality of life.

Also read – Lucid Dreaming: Unlocking the Realm of the Subconscious

Steps to Get a Better Night’s Sleep:

We all know that getting better  sleep is not as easy as tapping on that snooze button, but the body wants what it wants! 

• Set a proper bedtime routine:  Going to bed and waking up at the same time every day helps regulate the body’s internal clock (circadian rhythm), ensuring optimal body functioning. 
• Limit screen time: Blue light from phones and laptops interferes with melatonin production, making it harder to fall asleep. Avoid screens at least an hour before bedtime.
• Manage stress: Meditation, deep breathing, and light stretching before bed can promote relaxation and improve sleep quality.

Meg Ryan found love when she was Sleepless in Seattle, but girlies, you have a workday tomorrow! Just kidding! Or am I?

All jokes aside, we want you to understand that sleep is sacrosanct to a woman’s body. To all the empowered women out there–Happy Women’s Day! Know that it’s okay to press that pause button once in a while. Prioritizing yourself is important. When women sleep better, they live better, work better, and lead better.