Herbie Murray
There are several factors that determine how much sleep a person needs. Research suggests that, on average, women tend to sleep more than men, with the difference ranging from 10 to 20 minutes per night. While this difference is not dramatic, it is significant. Women's bodies undergo various changes, including pregnancy and menopause, and their hormone levels fluctuate throughout each month due to their menstrual cycles, which can impact their sleep. Additionally, women are more likely to experience sleep disorders, such as insomnia, depression, and anxiety, which are strongly associated with disrupted sleep.
| Characteristics | Values |
|---|---|
| Average amount of extra sleep needed by women | 11 minutes |
| Women's speed of falling asleep | Faster |
| Time spent in deep sleep | Longer |
| Risk of insomnia | 40% higher |
| Risk of depression | Twice as likely |
| Risk of anxiety | Twice as likely |
| Hormonal changes | Menstruation, pregnancy, menopause |
| Gender-based responsibilities | Caregiving |
| Napping during the day | More likely |
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What You'll Learn
Fluctuating hormones
Hormones, such as estrogen and progesterone, are the two major female hormones. They shift up and down throughout a woman's life, affecting her sleep. Here are some of the ways they do this:
- Girls begin menstruating between the ages of 10 and 15, launching a life-long cycle of hormonal fluctuations that can affect sleep.
- In the week before menstruation, a woman's progesterone levels will rise to prepare her body for a potential pregnancy. If there is no pregnancy, progesterone levels decrease dramatically, causing the uterine lining to shed and starting the menstrual cycle. Immediately before bleeding begins, a woman's progesterone levels dip dramatically, which is why some women can find it really difficult to get quality sleep in those "PMS" days.
- Women with polycystic ovary syndrome (PCOS) can have irregular periods, higher levels of testosterone, and lower levels of progesterone. These irregularities in hormones can exacerbate sleep difficulties. Additionally, studies show that women with PCOS have a higher risk of developing sleep apnea—a sleep disorder that causes a person to stop breathing for brief periods throughout the night.
- Pregnancy is another period in which women experience dramatic changes in both sex hormone concentrations and sleep quality. The course of pregnancy is separated into three trimesters, with the first trimester corresponding to weeks 1–13 of gestation, the second trimester corresponding to weeks 14–26, and the final trimester corresponding to weeks 27–40. During pregnancy, there is a significant increase in maternal sex hormone production. Estrogen and progesterone concentrations increase as the fetus matures, and peak to about 50- or 60-fold (compared to non-pregnancy levels) shortly before delivery. After parturition (childbirth), estrogen and progesterone rapidly decline and return to normal in 2 or 3 months postpartum.
- As a woman nears menopause, her hormone levels fluctuate dramatically, causing night sweats and hot flashes, which can wake the brain during sleep. In addition, lower levels of progesterone make some women irritable and less able to relax.
- Research also suggests that progesterone and estrogen may protect women against sleep apnea, but menopause cancels out that benefit. Older women are just as likely to develop sleep apnea as are men; if you have this condition, oxygen deprivation may cause you to awaken several times during the night. Other sleep disorders also become more common with menopause—studies have found that women spend less time in rapid eye movement (REM) sleep and when they wake up, they feel less well rested.
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Higher rates of depression and anxiety
Women are nearly twice as likely as men to experience anxiety and depression, and both conditions are strongly associated with insomnia. Insomnia is more prevalent among women than men. The link between mental health and sleep is a "chicken-or-the-egg" scenario, according to experts. Poor sleep can negatively impact mental health, but depression also makes it more likely for individuals to experience sleep difficulties.
Research has shown that women tend to report higher stress levels than men, which can contribute to sleep problems and increase their need for sleep. A study by Loughborough University's UK-based Sleep Research Center found that poor sleep was more associated with high levels of distress, hostility, depression, and irritability in women than in men.
Hormonal changes throughout a woman's life, such as menstruation, pregnancy, and menopause, can also impact their sleep. For example, during pregnancy, women may experience depression more frequently, which can disrupt their sleep. Additionally, menopause can increase the risk of developing sleep apnea, causing pauses in breathing that interfere with sleep quality.
These factors contribute to the higher rates of depression and anxiety among women, which, in turn, affect their sleep patterns and overall sleep duration.
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Increased risk of sleep disorders
Women are more likely to experience sleep disorders than men, and this likelihood increases with age. The risk for some sleep disorders, such as restless leg syndrome, is twice as high for women than for men. Other conditions, like sleep apnea, become more common as women age.
Sleep apnea, for example, affects up to 67% of post-menopausal women. While men have higher rates of sleep apnea than women, the risk equalises after menopause. Women often experience less obvious symptoms, such as light snoring or morning headaches, which can make the condition harder to diagnose.
Hormonal changes can also increase the risk of sleep disorders. Women experience hormonal changes throughout their menstrual cycles and significant life stages, such as pregnancy, breastfeeding, perimenopause, and menopause. These changes can affect sleep cycles and increase the risk of sleep disturbances.
Mental health issues, such as anxiety and depression, are also associated with a higher risk of sleep disorders. Women are twice as likely as men to experience anxiety and depression, which are strongly linked to insomnia.
Additionally, gender-based responsibilities, like caregiving, can affect sleep duration and quality for women. Women are more likely to wake up during the night to take care of others, disrupting their sleep.
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More time spent on unpaid labour
A 2013 study found that women spent less time in the workforce and more time on unpaid labour, which includes family caregiving and housework. Employment is associated with less sleep, so not being in the workforce allows women to get more sleep. However, women are also more likely to have their sleep interrupted due to their caregiving responsibilities.
Women are more likely to be caregivers, which can disrupt their sleep. They may wake up in the night to take care of others in the home, which can reduce overall sleep quality. This gender-based responsibility can affect how much sleep a person needs and gets each night.
Women are also more likely to nap during the day, which could be because they are more tired on average. Napping during the day can add to a person's total sleep time, but it can also disrupt nighttime sleep, making it less restful.
Women's complex brain functions may also be a factor in needing more sleep. Researchers at the Loughborough University U.K.-based Sleep Research Center found that women's brains are wired differently and that they use more of their brain than men. Women tend to multitask and be more flexible, which is mentally and emotionally draining.
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Different views on sleep
While there is no specific research-backed number when it comes to how much more sleep women need compared to men, studies have shown that women tend to sleep more than men by 11 to 20 minutes. This difference in sleep duration between the sexes has sparked various discussions and speculations about the underlying reasons. Here are some different views on why women might need slightly more sleep than men:
Biological and Hormonal Factors
Women's bodies undergo various hormonal changes that men's bodies do not experience, including pregnancy, menopause, and menstrual cycles. These hormonal fluctuations can affect sleep patterns and increase the risk of sleep disturbances. For example, during menopause, women may take longer to fall asleep, spend less time in deep sleep, and develop sleep disorders or chronic health conditions that impact their sleep quality.
Mental Health
Women are nearly twice as likely to be diagnosed with anxiety and depression, which are strongly associated with insomnia. Mental health and sleep are closely linked, and poor sleep can adversely affect mental well-being. Additionally, women are at a higher risk of developing sleep disorders such as restless leg syndrome and sleep apnea, which can further disrupt their sleep.
Gender Roles and Responsibilities
Gender-based responsibilities and societal expectations can also contribute to the difference in sleep needs between men and women. In some households, women may take on more caregiving roles, manage household tasks, or juggle work and family responsibilities. This additional workload can result in longer days and more sleep disruptions for women.
Brain Function and Multitasking
According to researchers at the Loughborough University U.K.-based Sleep Research Center, women's brains are wired differently, and they tend to multitask more than men. This increased brain activity may lead to a slightly greater sleep need for women.
Health and Self-Care
Another perspective suggests that women may be more inclined to prioritize their health and engage in less risky behaviours than men. They might be more likely to make time for sleep by setting an earlier bedtime or taking naps during the day. This proactive approach to health and self-care could contribute to their slightly longer sleep duration.
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Frequently asked questions
Yes, girls need more sleep than boys. On average, women sleep 11 to 20 minutes more per night than men.
Girls' bodies go through various changes that boys' bodies don't, including pregnancy, menopause, and hormonal changes due to menstrual cycles. Girls also tend to take on more caregiving responsibilities, which can disrupt their sleep. Additionally, girls are more likely to experience sleep disorders, such as insomnia, restless leg syndrome, and sleep apnea.
Girls need on average 7 to 9 hours of sleep per night to feel rested and refreshed. However, this may vary depending on their physical condition and life stage. For example, pregnant girls may need 8 to 10 hours of sleep, while older girls may require less sleep.
