Gina Johnson
There is some debate about whether women need more sleep than men. While some sources claim that women need more sleep, others argue that there is no significant difference in the sleep duration needs of men and women. However, research suggests that women tend to sleep slightly longer than men—by around 11 to 20 minutes—and may face more sleep disruptions due to biological and gender-based factors. These factors include hormonal changes, pregnancy, menopause, and unpaid caregiving responsibilities.
| Characteristics | Values |
|---|---|
| Average amount of sleep needed by women | 7-9 hours |
| Average amount of sleep needed by men | 7-9 hours |
| Average amount of additional sleep needed by women | 11-20 minutes |
| Women's risk of insomnia compared to men's | 40% higher |
| Women's risk of developing restless leg syndrome | Higher |
| Women's risk of developing sleep apnea | Higher |
| Women's risk of being diagnosed with anxiety | Nearly twice as likely |
| Women's risk of being diagnosed with depression | Nearly twice as likely |
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Sleep disorders
Insomnia
Insomnia is characterised by difficulty falling or staying asleep. It is the most prevalent sleep disorder, with about one-third of adults experiencing insomnia symptoms. To be diagnosed with insomnia disorder, these symptoms must occur at least three nights a week for at least three months and cause significant distress or impairment in daily functioning. Insomnia is often associated with mental health conditions such as depression and anxiety, and it can be treated with a combination of sleep medications and behavioural therapies.
Sleep Apnea
Sleep apnea is a breathing disorder characterised by pauses in breathing during sleep, lasting 10 seconds or longer. It can cause snoring, snorting, gasping, or choking sounds, and the sleeper may stop breathing for short periods. Sleep apnea is more common in men, and risk factors include obesity, family history, menopause, and certain genetic or endocrine disorders. Treatments include lifestyle changes, such as weight loss or sleeping on one's side, and the use of a CPAP (continuous positive airway pressure) device to keep airways open during sleep.
Restless Leg Syndrome (RLS)
RLS involves an urge to move one's legs, accompanied by uncomfortable sensations such as tingling or prickling. These symptoms typically begin or worsen during periods of rest or inactivity and are partially or completely relieved by movement. RLS occurs mainly in the evening or at night and can cause difficulty falling asleep and frequent awakenings, resulting in daytime sleepiness. Hormonal fluctuations during pregnancy can increase the likelihood of developing RLS.
Hypersomnia
Hypersomnia is characterised by excessive daytime sleepiness, even when an individual gets at least seven hours of sleep. Individuals with hypersomnia may experience recurrent periods of sleep or unintentional lapses into sleep during the day and may sleep more than nine hours without feeling rested. This disorder can cause significant distress and impair daily functioning, with symptoms lasting at least three times per week for at least three months.
Circadian Rhythm Disorders
Circadian rhythm disorders occur when an individual's sleep-wake rhythms become misaligned with the external light-darkness cycle. This misalignment results in significant sleep problems and extreme daytime sleepiness, leading to distress or functional impairments. These disorders can be caused by internal factors, such as a person's body clock differing from the light-dark cycle, or external factors like shift work or jet lag.
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Menstruation
Sleep Problems During Menstruation
Sleep issues are common during menstruation, with up to one-third of people experiencing trouble sleeping due to cramps, headaches, and bloating. These problems often occur in the premenstrual phase, 3 to 6 days before the period starts, and are linked to Premenstrual Syndrome (PMS). People with PMS may find it harder to fall asleep and stay asleep, resulting in restless sleep and increased daytime sleepiness.
Hormonal Changes and Sleep
Hormonal changes during the menstrual cycle can cause sleep spindle activity, blunted temperature rhythm amplitude, and reduced rapid eye movement sleep. Specifically, increases in progesterone during the week before menstruation may contribute to sleep troubles. Additionally, people with Premenstrual Dysphoric Disorder (PMDD), an extreme form of PMS, experience reduced melatonin levels and a blunted response to melatonin, further disrupting their sleep.
Optimising Sleep During Menstruation
To improve sleep during menstruation, it is recommended to maintain good sleep hygiene and make lifestyle changes. This includes getting more sleep just before the period, reducing caffeine and alcohol intake, staying active, and maintaining a healthy diet. Keeping a sleep diary can also help individuals understand their sleep patterns and predict when they are likely to experience sleep problems. Seeking medical advice from a healthcare professional is advised if sleep difficulties persist or significantly impact one's quality of life.
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Pregnancy
Pregnant women are also more likely to experience depression, sleep apnea, pain, and incontinence, all of which can disrupt their sleep. These issues can persist into the postpartum period when hormone levels drop, and the demands of caring for a newborn with an irregular sleep cycle can result in even more daytime sleepiness.
Additionally, pregnancy can increase the likelihood of depression, which can negatively impact sleep quality. It is recommended that pregnant women get eight to ten hours of sleep nightly and at least seven hours after giving birth to aid in recovery and help prevent postpartum depression.
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Menopause
While there is no research-backed number of hours of sleep women need compared to men, studies show that women tend to sleep longer than men, albeit by a small margin of 11 to 13 minutes. This difference can be attributed to various biological and gender-based factors, including the following:
During menopause, women experience a variety of symptoms that can disrupt their sleep. Here are some ways menopause can affect sleep:
- Hot flashes and night sweats: Hot flashes are common during menopause and can occur during the day or at night. Nighttime hot flashes, or "night sweats," often cause unexpected awakenings. Research suggests that the changes in the brain leading up to a hot flash may trigger the awakening, rather than the feeling of heat itself. This disruption can make it harder to fall back asleep, leading to insomnia.
- Hormonal changes: The decrease in estrogen and progesterone during menopause can affect thermoregulation, mood, metabolism, and the circadian rhythm, all of which can impact sleep. Lower estrogen levels cause the brain to become more reactive to temperature shifts, triggering cooling processes like sweating at lower body temperatures, resulting in night sweats.
- Sleep apnea: The risk of developing sleep apnea increases during and after menopause due to declining reproductive hormones and weight gain. Sleep apnea causes pauses in breathing, reducing sleep quality and leading to daytime sleepiness and potential long-term health issues.
- Restless legs syndrome (RLS) : More than half of post-menopausal women experience RLS, a disorder causing uncomfortable sensations in the legs when lying down, temporarily relieved by movement. This can disrupt sleep and lead to insomnia.
- Mental health: Hormonal changes and life circumstances during menopause can contribute to anxiety and depression, which are associated with insomnia.
To manage sleep disturbances during menopause, women can try various strategies:
- Hormone replacement therapy (HRT)/Menopausal Hormone Therapy (MHT): HRT/MHT can help alleviate menopause symptoms, including hot flashes and night sweats, by boosting estrogen levels.
- Optimise the sleep environment: Keep the bedroom cool, dark, and quiet.
- Manage stress: Incorporate stress-reduction techniques, such as mindfulness meditation, into the bedtime routine.
- Healthy diet and lifestyle: Adopt a plant-based diet low in fats, high in antioxidants, and rich in calcium and vitamin D. Avoid alcohol, caffeine, and tobacco, which can interfere with sleep and trigger hot flashes.
- Exercise regularly: This helps improve sleep quality, supports heart health, prevents bone and muscle mass loss, and reduces stress.
- Cognitive behavioural therapy for insomnia (CBT-I): This is a recommended treatment for insomnia and can help with menopause-related sleep problems and reduce irritation associated with hot flashes.
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Gender-based responsibilities
Several factors contribute to the gender-based differences in sleep requirements, with women generally needing more sleep than men. One key aspect is the distribution of unpaid labour and caregiving responsibilities, which often falls disproportionately on women.
A 2013 study found that women spent less time in the workforce and more time on unpaid labour, such as family caregiving and housework. While employment is associated with reduced sleep, being outside the workforce allows women to get more sleep. However, they are also more prone to sleep interruptions due to caregiving duties. Women are more likely to wake up during the night to care for others in the home, disrupting their sleep quality.
Additionally, gender-based societal expectations and responsibilities can contribute to sleep differences. Women often face the “fourth shift” of household labour and emotional work, which extends beyond the traditional 9-5 work day. This additional burden can result in longer sleep duration to compensate for fragmented sleep.
Furthermore, women are more likely to nap during the day, which may be related to the stigmatization of napping being lower among women. Napping adds to total sleep time but can also impact the restfulness of nighttime sleep.
These gender-based responsibilities and expectations contribute to the overall sleep differences between men and women, with women typically requiring slightly more sleep to maintain optimal health and well-being.
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