Herbie Murray
Do women need more sleep than men? The answer, according to various studies, is yes. Women tend to sleep longer than men, with estimates ranging from 6 to 28 minutes more per night. However, the reasons behind this difference are complex and require further research. Biological factors, such as hormonal changes during menstruation, pregnancy, and menopause, may play a role. Additionally, women are more prone to insomnia, depression, anxiety, and chronic pain, all of which can impact sleep quality. Social factors, such as gender norms and caregiving responsibilities, also contribute to women's increased sleep needs. While the recommended sleep duration for adults is 7 to 9 hours, women may require slightly more sleep to maintain optimal health and well-being.
| Characteristics | Values |
|---|---|
| Average amount of additional sleep women need | 11 minutes |
| Who falls asleep faster | Women |
| Who spends more time in deep sleep | Women |
| Who is more likely to have insomnia | Women |
| Who is more likely to be diagnosed with anxiety | Women |
| Who is more likely to be diagnosed with depression | Women |
| Who is more likely to nap during the day | Women |
| Who is more likely to wake up during the night to take care of others | Women |
| Average amount of sleep needed by women | 7.5-8 hours |
| Average amount of sleep needed by men | 7-7.5 hours |
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What You'll Learn
Hormonal changes during life stages
Women experience significant hormonal changes throughout their lives, from puberty to menopause. These hormonal shifts can have a substantial impact on their sleep patterns and overall sleep quality. Here is an overview of how hormonal changes during different life stages can influence a woman's sleep:
Puberty
During puberty, hormonal changes are triggered by the brain, and girls typically experience the development of breast tissue, accelerated growth, widening of hips, body hair growth, and skin changes. These hormonal fluctuations can also impact sleep patterns, with some girls experiencing irregular sleep schedules and increased sleep needs during this time.
Childbearing Years
In the years following the onset of menstruation, sexual maturity is reached, and ovulation and menstruation occur regularly due to cyclical changes in estrogen levels. However, hormonal changes during this phase can also affect sleep. For instance, pregnant women may develop restless leg syndrome, making it harder to fall asleep. They are also more likely to experience depression, sleep apnea, pain, and incontinence, all of which can disrupt their sleep.
Perimenopause
During perimenopause, women typically experience shorter and more irregular menstrual cycles due to fluctuating hormone levels. This phase is marked by a decline in fertility and can include symptoms such as brain fog, hot flashes, and heavy periods. The hormonal changes during perimenopause can disrupt sleep patterns, with some women experiencing longer periods of amenorrhea (absence of menstruation).
Menopause
Menopause is marked by the cessation of ovarian function and is typically defined as one year after a woman's last menstrual period. The hormonal changes associated with menopause can significantly impact sleep. Women going through menopause may take longer to fall asleep, spend less time in deep sleep, and are more likely to develop sleep disorders such as sleep apnea. They may also experience night sweats and hot flashes, which can disrupt their sleep.
Post-Menopause
In the post-menopausal phase, women's ovaries have stopped producing eggs, and they have reached the end of their reproductive life. While this stage offers opportunities for new beginnings and interests, the hormonal changes that occur during menopause can continue to impact sleep patterns and quality.
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Higher rates of depression and anxiety
Women are twice as likely as men to be diagnosed with anxiety and depression, and both conditions are associated with insomnia. According to the Sleep Foundation, 80% of people with depression experience insomnia, 20% have obstructive sleep apnea, and 15% have hypersomnia.
The relationship between mental health and sleep is a "chicken-or-the-egg" scenario, where it is unclear which comes first. Poor sleep can negatively impact mental health, but depression also makes it more likely for someone to experience sleep troubles.
The higher prevalence of depression and anxiety in women may be linked to hormonal changes, particularly during puberty, before menstruation, after pregnancy, and during perimenopause. Research on female macaque primates has shown that ovarian function may be protective against depression. The risk of depression appears to increase during the perimenopausal transition, and hormone replacement therapy during this time can help prevent postmenopausal depression.
Additionally, testosterone in men is converted into estrogen, which may have a protective effect on mental health. However, the lower prevalence of depression in men is likely due to a combination of hormonal and developmental differences in brain circuitry.
While the exact reasons for the gender disparity in depression and anxiety rates are not fully understood, it is clear that these mental health conditions contribute to sleep disturbances, which can further exacerbate the underlying issues.
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Increased risk of sleep disorders
Women are at an increased risk of developing sleep disorders, and this likelihood goes up with age. Women are twice as likely as men to be diagnosed with anxiety and depression, two conditions strongly associated with insomnia. Women are also 40% more likely to experience insomnia than men.
Hormones may be another reason for the increased risk of sleep disorders in women. The sleep-wake cycle is ruled by hormones, and women and people assigned female at birth can experience hormonal changes each month and over the course of their lifetimes, which impact their circadian rhythms and create a greater need for sleep.
During menstruation, one-third of people who menstruate have trouble sleeping due to cramps, headaches, and bloating. They report higher levels of daytime sleepiness, tiredness, and fatigue. During pregnancy, women may develop restless legs syndrome, a condition that makes it harder to fall asleep. They are also more likely to experience depression, sleep apnea, pain, and incontinence, which disrupt their sleep. These sleep issues can persist into the postpartum period when their hormone levels drop at the same time they start taking care of a newborn with an irregular sleep cycle—often resulting in even more daytime sleepiness.
During menopause, up to 85% of women experience hot flashes. When these occur at night, women wake up in a sweat, disrupting their sleep. The risk of developing sleep apnea also increases during menopause. This sleep disorder causes pauses in breathing that can interfere with the quality of one’s sleep. As a result, women with sleep apnea may feel less refreshed upon waking up and experience tiredness and excessive sleepiness during the day.
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Gender-based responsibilities
Women are more likely to be responsible for unpaid labour, such as managing household healthcare appointments, laundry, cleaning, and other household tasks, in addition to their paid jobs. A 2021 study found that women are responsible for 75% of this unpaid labour. This increased mental and practical load carried by women may lead to a need for additional sleep. Because their time is limited, women are often unable to find enough time for all of their responsibilities and are chronically sleep-deprived as a result.
Women are also more likely than men to wake up to care for others in the home, a task that disrupts their sleep. Sleep disruptions can reduce overall sleep quality. Studies have shown that women are more likely to nap during the day, which suggests their longer total sleep time may be misleading since some of it takes place during the day. Naps add to a person’s total sleep time but can also make nighttime sleep less restful.
Women are also more likely to interrupt their sleep to provide emotional and other care work. A study of 26 working-age UK couples with children showed that women were more likely to rise from sleep to do emotional and other care work. A separate study of 25 US dual-earner, working-class couples under 50 years old also found that women reported more sleep interruptions to provide care for others, even if they worked the night shift.
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Insomnia
In addition to hormonal factors, women's higher risk of insomnia is also associated with higher rates of anxiety and depression, which are twice as prevalent in women compared to men. These mental health conditions often co-occur with insomnia, forming a complex interplay that affects sleep.
Biological differences, such as hormone production, and gender-based differences in societal roles also play a role in sleep patterns. Women tend to spend more time on unpaid labor, such as family caregiving and housework, which can disrupt their sleep. They are also more likely to nap during the day, which may compensate for fragmented sleep at night.
Treating insomnia in women requires addressing the underlying causes and improving sleep hygiene. Non-pharmacological treatments, such as cognitive-behavioral therapy for insomnia (CBT-I), have been found effective. CBT-I aims to change maladaptive thoughts and behaviors that contribute to insomnia and has shown long-lasting improvements in sleep quality. Pharmacological treatments, such as sedative-hypnotics and antidepressants, may also be considered under medical supervision.
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Frequently asked questions
Research suggests that women need more sleep than men. Women are more likely to experience insomnia, depression, and anxiety, all of which are strongly associated with disrupted sleep. Hormonal changes during menstruation, pregnancy, and menopause can also impact women's sleep quality.
Lack of sleep can have a significant impact on both physical and mental health. It can affect reaction time, increasing the risk of car crashes and work mistakes. It can also lead to mood changes and an increased risk of anxiety and depression. Additionally, sleep deprivation is linked to various health issues, including obesity, diabetes, heart conditions, hormonal imbalances, and impaired immune function.
While the recommended amount of sleep for adults is seven to nine hours, women, on average, sleep for 6 to 28 minutes more than men. However, it is important to note that sleep needs can vary between individuals, and the exact amount of sleep required may differ from person to person.
