Do Women Need More Sleep Than Men?

Why Do Women Need More Sleep Than Men?

Research has uncovered some fundamental differences in how men and women sleep, including the time spent in different sleep stages and the natural timing of the sleep-wake cycle. For example after going short on sleep, women are more likely to spend more time in deep sleep during their catch-up sleep, suggesting women are more sensitive to sleep loss Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . 

Women are also thought to be more vulnerable to health effects from poor sleep, such as mood disorders or heart problems Trusted Source Chest View Source . And while women don’t universally require more sleep than men, certain issues specific to people born female can cause sleep problems and increase the risk of sleep disorders.

Fluctuating Hormones

One of the biggest factors affecting women’s sleep is hormonal fluctuation. Changes in estrogen and progesterone levels throughout the menstrual cycle, during pregnancy, and in menopause can impact everything from sleep quality to how long it takes to fall asleep. 

These shifts can also make women more prone to insomnia, night sweats, and frequent awakenings—leading to less restful sleep and, at times, a greater need for recovery.

Menstruation

For people who menstruate, fluctuating hormones throughout their cycle directly affect sleep quality and time spent in different sleep stages Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . These changes are even more noticeable in those with premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD), which are marked by more intense menstrual-related symptoms and restless sleep. Still, even those without PMDD experience poor sleep quality in the leadup to their period.

Pregnancy

Sleep is incredibly important during pregnancy. Poor or insufficient sleep during pregnancy has been linked with a higher risk of preeclampsia, gestational diabetes, emergency C-section or longer labor, preterm birth, and postpartum depression Trusted Source Midwifery View Source .

Unfortunately, it’s hard to get quality sleep while pregnant. Not only are they dealing with back pain, nighttime bathroom breaks, heartburn, and discomfort from fetal movement, but their hormones are also directly affecting sleep quality. It’s not uncommon for pregnant people to develop restless legs syndrome, and sleep may also be affected by anxiety surrounding this significant life change Trusted Source Midwifery View Source .

An estimated 40% of pregnant people experience symptoms of insomnia by the third trimester Trusted Source PLOS ONE PLOS ONE is an inclusive journal community working together to advance science for the benefit of society, now and in the future. Founded with the aim of accelerating the pace of scientific advancement and demonstrating its value, we believe all rigorous science needs to be published and discoverable, widely disseminated and freely accessible to all. View Source . These sleep issues may persist as they start taking care of a newborn with an irregular sleep cycle — often resulting in even more daytime sleepiness, particularly for those who are breastfeeding.

Menopause

As they approach menopause, women may find it hard to fall asleep or stay asleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Changing levels of the sex hormones estrogen and progesterone and the sleep hormone melatonin contribute to sleep difficulties Trusted Source Journal of Clinical Medicine View Source . Many people experience nighttime awakenings from hot flashes or “night sweats.” Menopause also increases a person’s risk of experiencing sleep disorders like obstructive sleep apnea, insomnia, and restless legs syndrome.

Mood and Sleep Disorders

Insomnia, anxiety, and depression are intertwined and all three conditions are more common in women Trusted Source Archives of Gynecology and Obstetrics View Source . Anxiety and depression can make it harder to fall asleep or cause people to wake during the night or too early in the morning. As a result, people with these disorders may need to sleep longer to make up for their non-restful sleep.

Another sleep disorder, obstructive sleep apnea (OSA), is more common in men. However, many women have this condition and don’t get the treatment they need, as their symptoms don’t always match what doctors have been trained to recognize Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Thus, women with undiagnosed OSA may appear to need more sleep.

“Women often feel heavily burdened by social expectations and the responsibilities placed on them. These invisible burdens can weigh on a woman’s mind and interrupt sleep, because they generate emotions that are incompatible with sleep. As a result, they have difficulty getting to sleep or staying asleep at night.”

Dr. Audrey Wells

Sleep Medicine Physician, CPAP Expert, MD

Do Women Actually Sleep More Than Men?

Research suggests that women do sleep slightly longer than men, although the difference is very small. But while women may sleep longer, their sleep may be more frequently interrupted.

One study found women sleep an average of 11 minutes more than men, with variations throughout life stages Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Women are more likely to get up during the night to care for other family members, which disrupts sleep. Women are also more likely to get part of their sleep from naps, possibly to compensate for disturbed nighttime sleep. 

On surveys, women are more likely to report not sleeping well Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Yet when monitored in a sleep lab, women appear to have better sleep quality than men, spending more time in deep sleep and more total time asleep. There may be several reasons for this paradox Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source : 

• Internal Clock: Biologically, women are programmed to sleep slightly earlier than men. If women are forced to sleep a little later to meet society’s schedule, this may explain why they don’t feel like their sleep is 100% restful.
• Co-Existing Conditions: Women may experience non-refreshing sleep due to external factors, like low mood or anxiety.
• Incomplete Data: Tests used to measure sleep quality were designed for men, so they might not be capturing some element that characterizes poor sleep in women. Or, men may underreport their sleep time because of gendered societal expectations.

Since the vast majority of studies have focused on men, there’s a lot we don’t know about sleep in women. Studies exploring sleep differences for non-binary and transgender people are even more limited.

Are You Getting Enough Sleep?

Regardless of gender, most adults don’t get enough sleep each night. Around one-third of adults Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source get less than seven hours of sleep a night on a regular basis. The best way to know if you’re getting enough sleep is whether you feel refreshed when you wake up. 

Tips for Better Sleep

If you’re having trouble sleeping, star by improving your sleep hygiene, a set of everyday habits that can help improve your sleep. Good sleep hygiene involves Trusted Source Office on Women's Health (OWH) OWH coordinates women's health efforts across HHS and addresses critical women's health issues by informing and advancing policies, educating health care professionals and consumers, and supporting innovative programs. View Source :

• Going to bed and waking up at the same time every day
• Keeping the bedroom cool, dark, and quiet
• Establishing a relaxing bedtime routine
• Avoiding naps, caffeine, tobacco, and alcohol in the late afternoon and evening
• Getting regular exercise
• Avoiding big meals before bed
• Using the bedroom only for sleep and intimacy
• Avoiding screen time in the leadup to sleep

During certain life stages like pregnancy or menopause, you may find it helpful to take a more specific approach to improving sleep. For example, a pregnancy pillow may help you feel more comfortable with the baby bump, or cooling pajamas may help ward off menopausal night sweats. If sleep difficulties continue, speak to your doctor about treatment options.

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