Herbie Murray
It is commonly believed that women need more sleep than men, and there is some evidence to support this claim. Research suggests that women tend to sleep longer than men, although the difference is fairly small, ranging from 11 to 20 minutes per night. While there is no biological evidence to explain this difference, various factors contribute to women's need for more sleep. These include hormonal changes during menstruation, pregnancy, and menopause, as well as higher rates of sleep disorders such as insomnia, depression, and restless leg syndrome. Additionally, gender-based responsibilities, such as caregiving, can also impact women's sleep duration.
| Characteristics | Values |
|---|---|
| Average sleep difference | 11-20 minutes |
| Reasons for difference | Insomnia, depression, hormone changes, gender-based responsibilities, and physical changes |
| Risk of sleep disorders | Women are 40% more likely to experience insomnia |
| Effect of menstruation | One-third of people who menstruate have trouble sleeping |
| Effect of pregnancy | Pregnant women may develop restless leg syndrome |
| Effect of menopause | Up to 85% of women experience hot flashes that disrupt sleep |
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What You'll Learn
Sleep disorders
Biological conditions unique to women, such as the menstrual cycle, pregnancy, and menopause, all affect how well a woman sleeps. For example, during the menstrual cycle, one-third of people who menstruate have trouble sleeping due to cramps, headaches, and bloating, and 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. Sleep issues can continue into the postpartum period when hormone levels drop and they start taking care of a newborn with an irregular sleep cycle, resulting in even more daytime sleepiness.
During menopause, up to 85% of women experience hot flashes. When these occur at night, they can disrupt sleep. The risk of developing sleep apnea also increases during menopause. This sleep disorder causes pauses in breathing that can interfere with sleep quality. As a result, women with sleep apnea may feel less refreshed upon waking and experience tiredness and excessive sleepiness during the day.
Women are also more likely to nap during the day, which can further disrupt their sleep quality at night. Additionally, they are more likely to get up at night to take care of others, interrupting their sleep.
While the reasons for the gender disparity in sleep disorders are not fully understood, hormonal differences may play a role. Estrogen tends to make women more alert, while progesterone can have a calming effect. However, the relationship between sleep and hormones is complex and can vary between individuals and across the menstrual cycle.
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Menstruation, pregnancy and menopause
Women's sleep requirements change throughout their lives due to hormonal fluctuations during menstruation, pregnancy, and menopause.
Menstruation
Hormonal changes during the menstrual cycle can affect sleep quality. Sleep quality tends to be lowest during the mid-to-late luteal phase, the second part of the cycle, which lasts from ovulation until the first day of the next period. Falling levels of estrogen and progesterone in the days before menstruation are linked to reduced sleep quality. In addition, women who suffer from premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) experience poor sleep more frequently than those without either condition.
Pregnancy
Sleep disturbances are common during pregnancy. Progesterone spikes in the first trimester can cause drowsiness. In the third trimester, it can be hard to find a comfortable sleeping position, and high estrogen levels can cause rhinitis (swelling of the nasal tissue), which may be associated with snoring and sleep apnea. Other factors that can disrupt sleep during pregnancy include a growing belly, pressure on the diaphragm, frequent urination, gastroesophageal reflux disease (GERD), and restless legs syndrome (RLS).
Menopause
Sleep problems can begin during perimenopause, the period before menopause when hormone levels and menstrual periods become irregular. Poor sleep often continues throughout menopause and postmenopause. Menopausal women may experience sleep disturbances due to hot flashes, night sweats, and other symptoms. They are also at an increased risk of developing sleep disorders such as sleep apnea, which may be linked to the loss of reproductive hormones. Additionally, depressive symptoms and anxiety may contribute to poor sleep during this time.
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Hormones
Menstruation is one such hormonal change that can disrupt sleep. One-third of people who menstruate have trouble sleeping due to cramps, headaches, and bloating, resulting in higher levels of daytime sleepiness, tiredness, and fatigue. Hormonal fluctuations during this time can also cause symptoms like drowsiness and sleepiness.
Pregnancy is another period where hormonal changes can affect sleep. Pregnant women may develop restless leg syndrome, a condition that makes falling asleep more difficult. They are also more likely to experience depression, sleep apnea, pain, and incontinence, all of which can disrupt sleep. These sleep issues can persist into the postpartum period when hormone levels drop and they have to care for a newborn with an irregular sleep cycle, often resulting in even more daytime sleepiness.
Menopause is a significant hormonal transition that can impact sleep. Up to 85% of women experience hot flashes, which can disrupt sleep when they occur at night. Additionally, the risk of developing sleep apnea increases during menopause. This sleep disorder causes pauses in breathing, leading to lower-quality sleep and increased tiredness during the day.
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Gender-based responsibilities
Several factors contribute to the gender-based differences in sleep duration and quality, with women typically requiring slightly 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 spend 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 likely to experience sleep interruptions due to caregiving duties. The additional time spent on unpaid labour and caregiving responsibilities can impact the quantity and quality of sleep for women.
Furthermore, gender-based societal expectations and norms can influence sleep patterns. Women tend to engage in less risk-taking behaviour and are often more inclined to prioritise their health. As a result, they may be more likely to make time for sleep by going to bed earlier or taking naps during the day. These factors contribute to the gender-based differences in sleep duration and highlight the impact of societal roles and expectations on sleep patterns.
Additionally, biological differences, such as hormonal changes during menstruation, pregnancy, and menopause, also play a role in the varying sleep needs of women compared to men. These hormonal fluctuations can cause physical and emotional symptoms that disrupt sleep and increase the need for rest.
While the difference in sleep duration between men and women is relatively small, typically ranging from 11 to 20 minutes, it highlights the impact of gender-based responsibilities and biological factors on sleep patterns and overall well-being.
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Sleep duration and quality
Women tend to sleep longer than men, but the difference is fairly small, ranging from 11 to 20 minutes. However, there is no evidence that biology is a factor. According to the National Sleep Foundation's recommendations, adults aged 18 to 64 require seven to nine hours of sleep, while adults over 64 should get seven to eight hours. These guidelines do not differentiate sleep needs by gender or sex.
Research has suggested that women fall asleep faster and sleep more deeply than men, which could indicate a greater need for sleep or overall tiredness. One study that analysed Census Bureau data from over 70,000 people found that women slept for eight hours and 27 minutes on average, while men slept for eight hours and 16 minutes. This difference was attributed to work and family responsibilities and "gendered time tradeoffs". Men spent more time on work and leisure activities outside the home, while women were more likely to nap and have their sleep interrupted, especially if they had young children.
Hormones may also play a role in the difference in sleep needs between men and women. Hormones govern the sleep-wake cycle, and women experience hormonal changes each month and throughout their lifetimes, impacting their circadian rhythms and creating a greater need for sleep. For example, during menstruation, one-third of people who menstruate have trouble sleeping due to cramps, headaches, and bloating, resulting in higher levels of daytime sleepiness, tiredness, and fatigue.
Pregnancy can also affect sleep quality in women, as they may develop restless leg syndrome and are more likely to experience depression, sleep apnea, pain, and incontinence. These issues can persist into the postpartum period when hormone levels drop and they have to care for a newborn with an irregular sleep cycle, leading to even more daytime sleepiness.
Menopause is another factor that can disrupt sleep in women. Up to 85% of women experience hot flashes, which can wake them up at night and disrupt their sleep. Additionally, the risk of developing sleep apnea increases during menopause, causing pauses in breathing that interfere with sleep quality.
Gender-based responsibilities, such as caregiving, can also impact sleep duration in women. Women are more likely than men to wake up to take care of others, disrupting their sleep and reducing overall sleep quality.
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Frequently asked questions
Research suggests that women tend to sleep slightly longer than men. However, there is no research-backed number for how many hours of sleep women need compared to men.
Women are more likely to experience insomnia, anxiety, and depression, all of which are strongly associated with disrupted sleep. Hormonal changes during menstruation, pregnancy, and menopause can also impact women's sleep. Additionally, gender-based responsibilities, such as caregiving, can affect sleep duration in women.
Studies have found that women sleep on average between 10 and 20 minutes more than men. However, this difference can vary across ages and is influenced by factors such as work and family responsibilities.
Inadequate sleep in women has been linked to a higher risk of heart disease and type 2 diabetes. It can also negatively impact their overall wellness and quality of life.
To improve sleep quality, women can try to get regular exercise, set consistent bed and wake-up times, limit caffeine and alcohol intake, and improve their sleep environment.
