Irish adults sleep an average of 6.9 hours, but women and carers report poorer sleep quality. Let's identify why and how to improve your rest.

Did you know that the average Irish adult sleeps just 6.9 hours a night? That’s what the new Healthy Ireland Survey found, and there’s a twist. While this might sound like a decent amount, the same survey reveals that women and carers report significantly poorer sleep quality. TheJournal.ie

If you're juggling work, caregiving duties, or both, these findings are more than numbers; they likely mirror your nights. As someone who values wellbeing, personal growth, and managing stress, you might be wondering: “Why do I feel so drained, even when I’m sleeping?”

In this post, we’ll unpack the data, explore what it means for you, and offer practical, holistic ways to improve your rest. Let’s deep dive with energy, empathy, and encouragement.

What the Healthy Ireland Survey Found

The Healthy Ireland Survey 2025 asked over 7,500 people aged 15 and older about their wellbeing, including sleep.TheJournal.ie On average, people reported sleeping 6.9 hours on a typical weeknight.

That number has stayed around the same since 2024, but it’s a small drop from 7.1 hours in 2019.gov.ie

What’s more, 32% of people now say they sleep six hours or less on a worknight. gov.ie

Those are worrying trends. While 6.9 hours may feel “just enough” for many, it's not translating into good-quality rest.

Sleep Quality Among Women and Carers

Here’s where the data becomes even more revealing: not all rest is created equal. The survey found that carers (those who look after others) reported significantly poorer sleep quality than non-carers. Only 58% of carers said they have “good” or “very good” sleep quality, compared to 69% of non-carers. TheJournal.ie

For women carers aged 35–54, their self-rated health was similar to women who aren’t carers. But their sleep quality lagged behind.TheJournal.ie

Interestingly, despite men and women averaging similar sleep durations, women were more likely to say their sleep quality was “fairly poor” or worse. Drugs and Alcohol

Why might this be happening? There are a few likely reasons:

• Emotional and caregiving stress: Carers often juggle responsibilities, worry, and irregular routines. These disrupt rest.  The Irish Times
• Hormonal influences:  Women’s hormonal cycles, menopause, and other hormonal shifts can affect sleep continuity and depth. The Irish Times
• Mental load:  Women often carry more of the “invisible work”, planning, managing, worrying, which can make it harder to fully unwind at night.

Why 6.9 Hours Might Not Be Enough

Even though 6.9 hours seems close to what feels “normal” for many, sleep experts typically recommend 7 to 9 hours for most adults.Some research links short sleep duration to health risks like cardiovascular disease, poor mental health, and even memory issues.tilda.tcd.ie

In Ireland specifically, data from the TILDA study (on older adults) shows that too little or fragmented sleep is tied to worse physical health.tilda.tcd.ie

What’s driving this gap between actual and recommended rest? The Healthy Ireland Survey named a few big culprits:

• Inconsistent schedules (e.g., shift work, caregiving duties) TheJournal.ie
• Stress and anxiety from daily life, Independent
• Health conditions or medications that interfere with sleep
• Lifestyle factors, like a poor diet or late-night screen use

Special Challenges for Carers and Women

Let’s zoom in on carers and women because their sleep needs are not just about hours, but quality.

1. Carers

• You might be caring for a child, parent, or loved one. That often means interrupted nights, on-call demands, and emotional strain.
• Even when you do get to bed, your mind may stay active, worrying about tomorrow, managing tasks, or replaying the day.
• This makes falling into deep, restorative sleep harder.

2. Women

• Hormonal changes (menstrual cycles, menopause) can play a big role in sleep disturbance. The Irish Times
• The “mental load”: many women plan, schedule, anticipate, and worry about tasks for the whole family long after they hit the pillow.
• Some sleep disorders, like insomnia or fragmented sleep, may also be underdiagnosed in women. The Irish Times

These combined pressures mean that even if carers or women get 7 hours, their sleep may feel far less restful.

Strategies for Better Sleep

Here’s where you can take action. Improving sleep isn’t just about “go to bed earlier,” it’s about building a routine and mindset that supports rest.

1. Create a Consistent Sleep Schedule

• Aim to go to bed and wake up at the same time each day, even on weekends.
• This helps your internal clock (circadian rhythm) stay steady.

2. Improve Sleep Hygiene

• Make your bedroom a rest zone: cool, dark, and quiet.
• Avoid screens at least 30 minutes before bed; blue light disrupts melatonin.
• Limit caffeine and heavy meals in the evening.

3. Manage Stress Proactively

• Try mindfulness, journaling, or gentle breathing exercises before bed.
• For carers: build “worry time” into your day, set aside 10 minutes to notice and release anxieties.
• Use relaxation techniques (progressive muscle relaxation, guided imagery).

4. Self-Care for Carers

• Ask for help: delegate tasks, get respite, lean on community support.
• Prioritise “me time”: even short periods matter.
• Practice setting boundaries: know when to pause and reset.

5. Seek Professional or Holistic Support

• Talk to a sleep specialist or therapist if your sleep quality stays poor.
• Try holistic therapies that focus on the mind–body connection, like mindfulness-based stress reduction, somatic therapy, or breathwork.
• Use tracking tools (sleep journals, apps) to notice patterns and triggers.

Prioritising Sleep Boosts Emotional Resilience, Health, & Daily Balance.

Why Better Sleep Matters for Your Well-Being

Improving your sleep isn’t just about feeling less tired;  it’s a foundation for thriving.

• When you rest better, you can better handle emotional stress, work challenges, and care responsibilities.
• Quality sleep supports your mental health, mood stability, and resilience.
• For someone who values personal growth, sleep is a secret lever: it empowers your transformations, insights, and inner healing.
• Holistic therapies that address sleep help you build long-term resilience because rest is not passive; it's regenerative.

Ready to take the next step toward better sleep?

• Start a sleep-self-check: track how many hours you sleep, how often you wake, and how rested you feel.
• Try one small change this week (e.g., no screens 30 minutes before bed).
• If sleep feels out of reach, book a consultation with a holistic wellness or therapy provider. We can help you build a tailored plan for your rest and recovery.

[Book Your Sleep Support Session]

In Ireland, while the average adult clocks in at 6.9 hours of sleep, that number hides deeper issues: women and carers are more likely to struggle with the quality of their sleep.
TheJournal.ie

But here’s the empowering truth: you don’t have to accept tiredness as your norm. By building better sleep habits, managing stress, and seeking support when you need it, you can transform not just how long you sleep, but also how well you sleep.

You Deserve Deep Rest.
Quality Sleep is not a Luxury; it’s Your Right!

Key Takeaways

The average sleep in Ireland is 6.9 hours per weeknight. gov.ie

Women and carers report significantly poorer sleep quality. TheJournal.ie

Stress, caregiving, and hormonal factors may drive poor sleep. The Irish Times

Small Habits & Holistic Support can Improve Both Sleep Duration & Quality