Do Women Need More Sleep Than Men?

Sleep: it's that magical time when the world fades to black and your body recharges. We all know it's crucial for feeling human, and even the National Sleep Foundation recommends adults get 7-9 hours of sleep per night. [1]

But did you know that women need more sleep than men? Let’s dive into the world of sleep science and uncover why.

Without a doubt, sleep is like a superpower. It boosts your brainpower, keeps your body humming, and even helps you look your best. But just like any superpower, it's not evenly distributed. Factors like age, lifestyle, and even your gender can influence how much sleep you need.

In this post, we'll explore why women need more sleep than men. We'll look at hormonal influences, lifestyle, and what the science says about gender and sleep. So, grab your favorite pillow, and let’s get started!

• Women often sleep a bit longer than men, but the quality of that sleep can vary significantly.

• Hormonal fluctuations throughout menstruation, pregnancy, and menopause can alter women’s sleep patterns.

• Things like taking care of others, stress, and your surroundings can impact sleep for both men and women.

• When you don't get enough sleep, it affects your physical and mental health.

• Making your bedroom comfortable for sleep and practicing good sleep hygiene habits can make a big difference in how you feel overall. 

Sleep fuels our thinking, strengthens our memories, and even helps us stay healthy. But guess what? The amount of sleep we need can be as unique as we are.

Why Sleep is Essential: 

Here are a few reasons why sleep is so important:

• Sharpens your mind: Sleep strengthens connections between brain cells, which helps you learn, remember things, and focus better.

• Boosts your mood: Feelingregulates hormones that affect your emotions, leaving you feeling more balanced and ready to tackle the day.

• Keeps you healthy: Sleep strengthens your immune system, which helps you fight off illness. It also helps regulate hormones that control appetite and weight management.

Sleep Recommendations by Age Group 

So, how much sleep do we actually need? Experts like the National Sleep Foundation (NSF) and the Centers for Disease Control and Prevention (CDC) have some sleep guidelines: [2]

These are simply general recommendations, because individual sleep needs can vary. Here's why:

• Genetics: Some of us are just wired to need more (or less) sleep than others.

• Lifestyle: Regular exercise and a relaxing bedtime routine can promote better sleep. On the other hand, stress and excessive screen time before bed can make it harder to drift off.

• Health Conditions: Certain medical conditions can also affect sleep quality and quantity.

Generally speaking, an adult individual needs between 6 to 10 hours of sleep to stay functional and refreshed every day.

Life Stages and Gender-Specific Sleep Needs: 

Our sleep needs will often change as we journey through life. Teenagers, for example, typically need more sleep than adults.

These are simply general recommendations because individual sleep needs can vary. Here's why:

• Genetics: Some of us are just wired to need more (or less) sleep than others.

• Lifestyle: Regular exercise and a relaxing bedtime routine can promote better sleep. On the other hand, stress and excessive screen time before bed can make it harder to drift off.

• Health Conditions: Certain medical conditions can also affect sleep quality and quantity.

Generally speaking, an adult individual needs between 6 to 10 hours of sleep to stay functional and refreshed every day.

Life Stages and Gender-Specific Sleep Needs: 

Our sleep needs will often change as we journey through life. Teenagers, for example, typically need more sleep than adults.

How Much Sleep Do Women Need Compared to Men?  

Generally, women tend to need slightly more sleep than men. On average, adults require about 6-10 hours of sleep per night, but studies suggest that women might need about 20 minutes more than men.

This difference is often attributed to hormonal fluctuations related to the menstrual cycle, pregnancy, and menopause that impact sleep needs and patterns in women.

However, it's important to note that sleep quality is just as crucial as sleep quantity. Factors such as stress, lifestyle, and overall health can affect how much sleep someone needs to feel rested and refreshed, regardless of gender.

Want to dive deeper? In the next section below, we'll explore how hormones can influence sleep in women.

Hormones control a whole symphony of functions in our bodies, and sleep is one of them! For women, these hormonal fluctuations can have a big impact on how well they rest. Hormonal shifts can lead to sleep disturbances throughout different life stages.

Speaking of life stages and sleep, let’s explore some of the critical stages in a woman’s life.

 Menstrual Cycle and Sleep      [3] 

Women’s menstrual cycle is a prime example. During the follicular phase (the first half), estrogen levels rise, which can promote better sleep. But then comes the luteal phase (the second half), when progesterone kicks in. Progesterone can have a calming effect, but it can also raise our body temperature, making it harder to fall asleep and stay cool.

Many women typically experience Premenstrual syndrome also known as PMS, which poses symptoms like:

• Insomnia: Struggling to fall or stay asleep.

• Restlessness: Feeling like you can't settle down at night.

• Night sweats: Waking up feeling hot and sweaty.

 Pregnancy and Sleep      [4] 

Pregnancy is another stage of life that comes with a whirlwind of hormonal changes that steal women’s sleep.

• First Trimester: The surge of progesterone and estrogen can lead to increased fatigue and frequent bathroom trips at night.

• Second Trimester: Things might improve as hormone levels stabilize, but growing bellies can make finding a comfortable sleeping position a challenge. By the way, we have a great pillow for that!

• Third Trimester: As the due date approaches, anxiety and physical discomfort (like back pain and frequent urination) can disrupt sleep.

 Menopause and Sleep    [5] 

Menopause often throws another hormonal curveball at women. Menopause brings a significant decline in estrogen and progesterone, which can wreak havoc on sleep quality. The common sleep issues during menopause include:

• Hot Flashes and Night Sweats: These sudden surges of heat can wake you up multiple times a night.

• Insomnia: Falling asleep and staying asleep can become a real struggle.

• Increased Risk of Sleep Apnea: Post-menopause, women are more likely to develop sleep apnea , a condition where breathing pauses during sleep.

A study titled "Global prevalence of sleep disorders during menopause: a meta-analysis" found that most postmenopausal women experience sleep problems like obstructive sleep apnea.  [6]  You can also learn more about sleep apnea in our blog post here: What Is Sleep Apnea and How to Treat It? 

Postpartum Sleep Challenges 

Becoming a mom is a joy, but let's face it, those first few months can be brutal on your sleep.

The postpartum period brings another set of sleep challenges for women. After childbirth, progesterone and estrogen levels plummet, which can affect sleep patterns. Add in the demands of newborn care and breastfeeding, and sleep deprivation becomes a real concern.

Some women may also experience postpartum depression, which can be triggered by hormonal changes and can further disrupt sleep.

Here are some tips for managing postpartum sleep challenges:

Share the night shift: If you have a partner, take turns caring for the baby at night.

Nap when the baby naps: Don't feel guilty about catching some Zzz's during the day.

Ask for help: Delegate household chores and errands to free up more time for sleep.

Prioritize self-care: Relaxing baths, calming music, and light reading can help you unwind before bed.

Getting Back on Track  

While hormones play a major role in sleep, there's good news. Lifestyle choices and external factors can also have a big positive impact on your sleep. In the next section below, we'll explore how these elements can affect women's sleep and offer some tips to help you improve your sleep.

Beyond the hormonal  changes previously mentioned , several lifestyle factors can also influence your sleep quality.  [7]  Daily routines like what you eat, how you handle stress, and your bedtime habits, can make a big difference in how well you sleep.

Let's look at how your daily habits and environment can affect your sleep as a woman.

Daily Habits & Sleep Patterns: 

• Sleep Schedule and Routine: Our bodies crave routine, especially when it comes to sleep. Aim for a consistent sleep schedule, even on weekends. Late-night Netflix binges or irregular bedtimes can throw off your circadian rhythm (the internal clock that regulates sleep-wake cycles).  [8] 

• Screen Time Before Bed: Have you ever felt wide awake after scrolling through your phone at night? Blame the blue light! Phone, tablet, and computer screens emit blue light, which can suppress melatonin production, the hormone that signals sleepiness. Power down screens at least an hour before bed and opt for a relaxing activity like reading a real book.

• Caffeine & Alcohol Consumption: That afternoon latte might be tempting, but caffeine can linger in your system for hours, disrupting sleep. Women tend to metabolize caffeine slower than men, so be extra mindful of your coffee intake later in the day. Alcohol might initially make you drowsy, but it disrupts sleep quality later in the night.

Stress & Mental Health: 

• Role of Stress: Stress hormones like cortisol can keep you wired and wide awake. Women often juggle multiple responsibilities, which can heighten stress levels. To cool down before bed, practice relaxation techniques like yoga, meditation, or deep breathing.

• Anxiety & Depression: Women are more likely than men to experience anxiety and depression, both of which can significantly impact sleep. Poor sleep can also worsen these mental health conditions, creating a frustrating cycle. It's important to seek help from a healthcare professional if you're struggling with anxiety or depression.

Physical Activity: 

• Benefits of Regular Exercise: Regular exercise is ideal for better sleep. a sleep superstar! Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise promotes better sleep by helping you fall asleep faster and sleep more soundly. Just be mindful of the timing – avoid intense workouts too close to bedtime as they can be stimulating.

• Overexertion: While exercise is great, pushing yourself too hard can backfire. Intense exercise close to bedtime can rev you up and make it harder to fall asleep.

Diet & Nutrition: 

• Impact of Diet on Sleep: What you eat can affect how you sleep as a woman. Opt for foods rich in magnesium (think leafy greens and nuts) and tryptophan (found in turkey and chicken), which promote relaxation and sleep. On the other hand, a diet high in sugar and processed foods can disrupt your sleep cycle.

• Meal Timing: Avoid large meals right before bed. Eating a heavy meal late at night can lead to indigestion, heartburn, and restless sleep.

 Social & Environmental Factors: 

• Household Responsibilities: Women often take on a larger share of household responsibilities, which can leave less time for sleep. Delegation is key! Share chores with your partner and prioritize your well-being.

• Noise and Light Exposure: Your environment plays a big role in sleep quality. Minimize noise distractions and light exposure in your bedroom. Consider using blackout curtains and earplugs if needed.

• Sleep Environment: Make your bedroom a sleep haven. Invest in a comfortable mattress and pillows that support your body. Keep the room cool and clutter-free to create a calming atmosphere.

These are just some ways to optimize your lifestyle for better sleep. Remember, even small changes can make a big difference. 

Research suggests that on average, women tend to need slightly more sleep than men.

Scientific Evidence on Gender Differences in Sleep  

• Sleep Duration Studies: Research suggests women might clock in slightly more sleep than men.  [9] The studies also show women typically sleep 11-28 minutes longer per night on average. Sounds like a win, right? Well, don’t rush, continue reading.

• Quality vs. Quantity: Here's the catch: while women might sleep more in terms of quantity, the quality of their sleep can be lower. Remember those hormonal changes and caregiving duties we mentioned earlier? Those can disrupt sleep patterns and lead to more sleep disturbances throughout the night.  [10] So, even though women might be sleeping longer, those natural disturbances can offset the benefits of extra sleep time.

Factors Contributing to Gender Differences in Sleep  

There are a few factors that might explain the gender sleep difference:

• Biology Differences: Hormonal fluctuations throughout a woman's life (think menstrual cycles, pregnancy, menopause) can wreak havoc on sleep patterns. Additionally, women are more prone to sleep disorders like insomnia and restless legs syndrome, which can further disrupt sleep.

• Social and Environmental Factors: Let's face it, women often wear many hats. Caregiving responsibilities and household chores can lead to fragmented sleep, making it difficult to get a full night's rest.  [11] Societal expectations and stress levels can also play a role in how much and how well women sleep.

Myths vs. Reality: Do Women Really Get More Sleep?  

Debunking the Myth: 

The idea that women automatically get more sleep than men isn't entirely accurate. While women might report sleeping longer, it doesn't necessarily translate to feeling more rested. The lower quality of sleep they often get can leave them feeling just as tired.

The Importance of Sleep Quality: 

Remember, quality trumps quantity when it comes to sleep. Unfortunately, societal pressures and health concerns can disproportionately affect women's sleep quality. Sleep fragmentation, often caused by hormonal changes and caregiving responsibilities, can also lead women to need more sleep to feel well-rested.

Not getting enough sleep can impact your health and quality of life, both in the immediate future and down the road. You would sometimes feel like you're running on fumes after a restless night. Let's explore why getting enough sleep is so important for your health and well-being.

Short-Term Effects of Sleep Deprivation  

Poor and lack of sleep can affect you in the short term in a few ways:

• Cognitive Impairment: You might feel like your brain is stuck in slow motion. Memory, concentration, and decision-making can all take a hit when you're sleep-deprived.

• Mood and Emotional Health: Feeling irritable and easily frustrated? Lack of sleep can affect your emotional state, making you more prone to mood swings and stress.

• Physical Health: You might feel sluggish, have slower reaction times, and even experience a weaker immune response when you're sleep-deprived. Be careful, sleep deprivation can also increase your risk of accidents.

Long-Term Effects of Chronic Sleep Deprivation  

Chronic sleep deprivation isn't just about feeling grumpy in the morning. Over time, it can have serious consequences for your health:

• Cardiovascular Health: Not getting enough sleep is a risk factor for heart disease, high blood pressure, and stroke.

• Metabolic and Endocrine Disruption: Sleep deprivation can disrupt hormones that regulate your metabolism, potentially leading to weight gain and type 2 diabetes.

• Cognitive Decline and Neurodegenerative Diseases: Long-term sleep problems have been linked to cognitive decline and an increased risk of neurodegenerative diseases like Alzheimer's and dementia (constant memory loss).

• Immune System Weakening: When you're sleep-deprived, your body's defense system weakens, making you more susceptible to illness.

The Sleep-Deprivation Cycle  

Think of sleep debt like a credit card for sleep. When you don't get enough shut-eye, you're essentially racking up a debt. Your body tries to compensate for lost sleep by making you extra sleepy the next day (think afternoon slump).

The problem? These "catch-up" sleep sessions often aren't enough to fully repay the debt, leaving you feeling tired and foggy.

This cycle of sleep deprivation and debt can negatively affect social life, work performance, and overall well-being. More details on the health consequences of sleep disruption are available here: Short- and long-term health consequences of sleep disruption.  [12]  

So, the bottom line is this: prioritize your sleep! It's an investment in your health and happiness. Check out the next section for some useful tips. 

In previous blog posts on sleep hygiene , we gave fantastic tips that can help everyone get high-quality rest regardless of age or gender. But sometimes, women need some extra "tender loving care" when it comes to sleep. So, let's dive into some practical strategies specifically designed to help women improve their sleep quality.

 Sleep Improvement Tips for Women 

 Daily Habits: 

• Maintain a Consistent Sleep Schedule: Go to bed and wake up around the same time each day, even on weekends.

• Exercise Regularly: Aim for at least 30 minutes of physical activity most days, but avoid vigorous exercise close to bedtime.

• Limit Caffeine and Alcohol: Avoid caffeine after 3 PM and limit alcohol intake before bed.

• Stay Hydrated: Drink enough water throughout the day but reduce intake in the evening to avoid frequent bathroom trips at night.

 Pre-Bedtime Routine: 

• Wind Down with Relaxation Techniques: Practice deep breathing, meditation, or gentle yoga before bed.

• Create a Calming Environment: Dim the lights, and use calming scents like lavender.

• Limit Screen Time: Avoid screens at least one hour before bedtime to reduce blue light exposure.

• Write Down Thoughts: Keep a journal by your bed to note any worries or tasks, which will help you clear your mind before sleep.

 Bedroom Setup: 

• Optimize Room Temperature: Keep the bedroom cool (around 60-67°F or 16-19°C) to promote better sleep.

• Use Comfortable Bedding: Invest in a comfortable mattress and pillows that support your sleep posture.

• Minimize Noise: Use earplugs or a white noise machine to block out disruptive sounds.

 Special Considerations: 

• Manage Menstrual and Menopausal Symptoms: Use cooling products or wear breathable sleepwear during hot flashes.

• Adjust Diet and Timing: Avoid heavy meals before bed and include foods that promote sleep, like almonds or warm milk. 

Do women need more sleep than men? 

While women might sleep slightly longer on average, this is not a universal rule. Sleep needs vary among individuals regardless of gender.

Why do women experience more sleep problems than men? 

Hormonal fluctuations, caregiving responsibilities, and societal pressures often impact women's sleep more significantly.

Is it true that women fall asleep faster than men? 

There is no definitive scientific evidence to support this claim. Sleep speed can vary among individuals regardless of gender.

How do lifestyle factors impact sleep differently for men and women? 

While both men and women can be affected by lifestyle factors, women often face unique challenges like caregiving responsibilities and societal expectations.

What are the most common sleep disorders affecting women? 

Insomnia, sleep apnea, and restless legs syndrome are common sleep disorders that disproportionately affect women.

How can women improve their sleep quality? 

Creating a consistent sleep schedule, practicing relaxation techniques, optimizing the sleep environment, and addressing underlying health conditions can significantly improve sleep quality.

Do men and women react differently to sleep deprivation? 

Both genders often experience similar effects. However, women might be more sensitive to the negative consequences of sleep deprivation due to hormonal factors and societal pressures.

Can sleep patterns change throughout a woman’s life? 

Absolutely! Hormonal changes during menstruation, pregnancy, menopause, and other life stages can significantly impact sleep patterns.

Check out our archive of useful blog posts on sleep-related topics.

• Can a Sauna Before Bed Help You Sleep Better?

• How to Fall Back Asleep After Waking Up in the Night

Meanwhile, if you continue to experience persistent sleep issues, please consult a healthcare provider for personalized advice.

References:

1. Hirshkowitz M, Whiton K, Albert SM, Alessi C, et al. “National Sleep Foundation's updated sleep duration recommendations: final report.” Sleep Health. 2015 Dec;1(4):233-243. doi: 10.1016/j.sleh.2015.10.004. Epub 2015 Oct 31. PMID: 29073398. [ PubMed ]

2. Paruthi S, Brooks LJ, et al. “Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion” J Clin Sleep Med. 2016 Nov 15;12(11):1549-1561. doi: 10.5664/jcsm.6288. PMID: 27707447; PMCID: PMC5078711. [ PubMed ]

3. Gupta PD. Menstrual cycle effects on sleep. Clin J Obstet Gynecol. 2022; 5: 042-043. [ OGJ ]

4. Al-Musharaf S. Changes in Sleep Patterns during Pregnancy and Predictive Factors: A Longitudinal Study in Saudi Women. Nutrients. 2022 Jun 25;14(13):2633. doi: 10.3390/nu14132633. PMID: 35807814; PMCID: PMC9268456. [ NCBI ]

5. Vishal R. Tandon, Sudhaa Sharma, et al. "Menopause and Sleep Disorders" J Midlife Health. 2022 Jan-Mar; 13(1): 26–33. [ NCBI ]

6. Salari, N., Hasheminezhad, R., Hosseinian-Far, A. et al. Global prevalence of sleep disorders during menopause: a meta-analysis. Sleep Breath 27, 1883–1897 (2023).. [ Springer ]

7. Sara Nowakowski, PhD, et al. "Sleep in Healthy Women." Sleep Med Res. 2013; 4(1): 1–22. [ NCBI ]

8. Sarah A. Burgard and Jennifer A. Ailshire. "Sleep in Healthy Women." Deutsches Ärzteblatt International, vol. 113, no. 44, 2016, pp. 741-748. [ NCBI ]

9. Åkerstedt, Torbjörn, et al. "Gender and Time for Sleep among U.S. Adults" Am Sociol Rev. 2013 Feb; 78(1): 51–69. [ NCBI ]

10. Sara Nowakowski, PhD, et al. "Sleep in Healthy Women." Sleep Med Res. 2013; 4(1): 1–22. [ NCBI ]

11. Eeeseung Byun, RN, PhD, et al. "How Adult Caregiving Impacts Sleep: a Systematic Review" Curr Sleep Med Rep. 2016; 2(4): 191–205. [ NCBI ]