Evie Summers
Do women need more sleep than men? Research suggests that they do. While the difference is small, with women needing just 11 minutes more sleep per night on average, it can have significant implications for overall health and well-being.
Women are more likely to experience insomnia, depression, and anxiety, all of which are associated with sleep disturbances. They are also subject to hormonal changes throughout their lives, from menstruation to menopause, which can disrupt their sleep patterns. Additionally, societal expectations and responsibilities, such as household and caregiving duties, can lead to increased fatigue and stress, further contributing to women's sleep needs.
While individual sleep needs can vary regardless of sex, the existing research highlights the importance of understanding and addressing the gender gap in sleep requirements to promote optimal health and well-being for both men and women.
| Characteristics | Values |
|---|---|
| Average sleep difference | 11 minutes more per night for women |
| Falling asleep faster | Women |
| Time spent in deep sleep | Women |
| Insomnia | 40% more likely in women |
| Anxiety | Twice as likely in women |
| Depression | Twice as likely in women |
| Hormonal changes | More common in women |
| Unpaid work | More common in women |
| Napping | More common in women |
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What You'll Learn
Fluctuating hormones
Menstruation
Hormone levels fluctuate throughout the menstrual cycle, with oestrogen and progesterone levels rising and falling. During the week before menstruation, progesterone levels increase to prepare the body for pregnancy. If pregnancy does not occur, progesterone levels drop, and menstruation begins. This drop in progesterone can make it difficult to get quality sleep, and some women may experience insomnia during this time.
Pregnancy
Pregnancy involves a significant increase in hormone production, with oestrogen and progesterone levels rising to support the growing foetus. During the first trimester, progesterone levels rise to relax the uterus muscle and boost the body's immune system. Oestrogen levels also increase, and some women report feeling drowsy and taking more naps during this time. In the third trimester, oestrogen and progesterone levels stabilise, but other factors such as frequent urination, restless leg syndrome, and difficulty breathing can disrupt sleep.
Menopause
Menopause is a significant hormonal transition, with oestrogen and progesterone levels declining. This can cause night sweats and hot flashes, disrupting sleep. Lower levels of progesterone can also make women more irritable and less able to relax. Additionally, menopause increases the risk of developing sleep apnea, a disorder that causes pauses in breathing during sleep.
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Higher rates of depression and anxiety
Women are twice as likely as men to experience anxiety and depression, with both conditions being associated with insomnia. According to the Sleep Foundation, 80% of people with depression experience insomnia, 20% have obstructive sleep apnea (OSA), and 15% have hypersomnia (oversleeping).
The link between mental health and sleep operates in a bidirectional manner. Poor sleep quality can negatively impact mental health, while depression also makes individuals more prone to sleep troubles. This complex relationship makes it challenging to determine which issue came first.
Hormonal changes, such as those that occur during menstruation, pregnancy, and menopause, can also affect sleep quality and increase the risk of sleep disturbances. For example, during menopause, women become more susceptible to OSA, and their risk of developing this sleep disorder rises to the same level as that of men.
Additionally, gender-based responsibilities, like caregiving, more often affect sleep duration in women. Women are more likely to wake up to take care of others in the home, disrupting their sleep. These sleep disruptions can reduce overall sleep quality and contribute to feelings of fatigue and tiredness.
Treating sleep problems can help alleviate depressive symptoms. Therapies such as cognitive behavioural therapy (CBT) and interpersonal therapy (IPT) are effective in treating depression. Medications like antidepressants can also be prescribed to reduce symptoms of sadness and hopelessness.
To improve sleep quality and manage depression, it is recommended to establish a consistent sleep schedule, avoid caffeine and alcohol, engage in regular exercise, and create a sleep-friendly environment.
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An increase in sleep disorders
Women are more likely to have sleep disorders than men, and this likelihood increases with age. The risk of developing certain sleep disorders, such as restless legs syndrome, is twice as high for women as it is for men. Other conditions, such as sleep apnea, become more common in women after menopause.
Sleep apnea, a sleep disorder characterised by temporary pauses in breathing during sleep, becomes more common in women after the age of 50. Obesity and older age are the two biggest risk factors for this condition. During menopause, women experience hormonal changes that can trigger an increase in abdominal fat and lower progesterone levels, both of which may explain the increased risk of sleep apnea.
Insomnia is the most common sleep disorder, and women are 40% more likely to suffer from it than men. Again, this is linked to hormonal changes, particularly those associated with menstruation, pregnancy, and menopause, which can alter a woman's circadian rhythm and contribute to sleeplessness. Insomnia is also closely connected with depression and anxiety, conditions that women are nearly twice as likely to experience.
Nocturnal Sleep-Related Eating Disorder (NS-RED) is another sleep disorder that disproportionately affects women. It is a parasomnia where individuals eat in their sleep and have no memory of it when they wake up.
Restless Legs Syndrome (RLS) causes unpleasant sensations in the legs and an uncontrollable urge to move them. It is more common in women, especially those who have had multiple children, and the risk increases twofold from pregnancy to menopause. Iron deficiency, which is more common in women, may be a risk factor.
In addition to biological factors, social and cultural factors also play a role in sleep disorders. Women are more likely to have less leisure time and more unpaid work, caregiving responsibilities, and family and social obligations, all of which can disrupt sleep.
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Gendered responsibilities
Bed Ownership and Sharing
The decision to share a bed or have separate sleeping arrangements is influenced by various factors, including the stage of the relationship, the availability of space, and individual preferences. In same-sex couples, women tend to view bed-sharing as a symbol of commitment and intimacy, while men may be more concerned about their own sleep needs and preferences. Some women feel the need to justify having separate beds, especially in the early stages of their relationships, due to potential stigmatization or the need to disguise their sleeping arrangements. On the other hand, men in same-sex couples may be more direct in their choices, with some prioritizing their sleep over sharing a bed.
Avoiding Sleep Disruption
Women in same-sex couples are more likely to make compromises and adjustments to ensure their partner's sleep is not disturbed. They may go to bed at the same time, relocate to another room if needed, or take measures to prevent snoring. This reflects the societal expectation of women as nurturers and caregivers. In contrast, men may be more focused on preventing their own sleep from being disrupted rather than accommodating their partner's needs.
Caring Through the Night
The need to care for a partner during the night due to health issues or other disturbances is also gendered. Women in same-sex couples are more likely to prioritize their partner's sleep and well-being, mirroring the patterns seen in opposite-sex couples. They may adjust bedding, tolerate night sweats, or deal with their partner's restlessness. Men, on the other hand, may be more direct in dealing with disturbances, such as kicking their partner to stop snoring.
Sex, Intimacy, and Sleep
Women in same-sex couples view bed-sharing as a symbol of intimacy and commitment, while men may also associate it with sexual relations. Some women feel more comfortable and free in their bodies when sleeping naked with their female partners, free from the male gaze and societal expectations. Men, on the other hand, may view sleep as an individual necessity and are more likely to prioritize their own sleep needs over their partner's.
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Sleep quality
Biologically, women undergo a rollercoaster of hormonal changes throughout their lives, including menstruation, pregnancy, and menopause. These hormonal fluctuations have a significant impact on sleep patterns and needs, often resulting in disruptions. For instance, during menopause, women may experience hot flashes that interrupt their sleep, and they are also at an increased risk of developing sleep apnea, which affects sleep quality. Additionally, conditions like restless leg syndrome and sleep apnea are more prevalent in women, further contributing to lower sleep quality.
Societal expectations and responsibilities also play a role in the sleep quality of women. Women often shoulder a disproportionate amount of household and caregiving duties, leading to increased fatigue and stress. They are more likely to wake up during the night to take care of children or elderly parents, disrupting their sleep. These gender-based differences in unpaid labor and family caregiving responsibilities have been well-documented and contribute to reduced sleep quality for women.
Lifestyle factors, such as electronic device usage and work schedules, can also impact women's sleep quality. The use of electronic devices before bedtime can interfere with the body's natural sleep cycle, making it challenging to fall and stay asleep. Additionally, work schedules and family responsibilities can affect the quality of sleep, as evident in a 2023 study where new mothers reported poorer sleep quality than their male partners, despite sleeping slightly more.
To improve sleep quality, experts recommend creating a sleep-friendly environment by powering down electronic devices at least two hours before bedtime and maintaining a cool, dark, and quiet bedroom. Adopting a sleep schedule, managing mental health, and incorporating daily exercise can also enhance sleep quality.
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Frequently asked questions
Yes, studies have shown that women need more sleep than men. On average, women sleep for 11 minutes more per night than men.
Women's sleep needs are impacted by changing hormones, mental health issues, and a higher risk for sleep disorders. Women experience hormonal changes throughout their lives, including menstruation, pregnancy, and menopause, which can disrupt their sleep patterns. They are also more likely to suffer from insomnia, depression, and anxiety, which are all associated with sleep disturbances.
Not getting enough sleep can have significant implications for overall health and well-being. Sleep deprivation can affect cognitive function, increase fatigue and stress, and impact emotional and behavioural regulation.
Experts recommend that adults get at least seven hours of sleep per night. To improve sleep quality, individuals can avoid alcohol and caffeine, create a sleep-friendly environment, engage in daily exercise, maintain a consistent sleep schedule, and prioritise mental health.
