Ashwin Lewis
There is some evidence to suggest that women need more sleep than men. While the difference is small, between 10 and 20 minutes per night, it can have a significant impact on a woman's overall health and wellness. Insomnia, depression, and hormone changes are common sleep disruptors for women, and gender-based responsibilities, like caregiving, can also affect sleep duration. Women are also nearly twice as likely to be diagnosed with anxiety and depression, which are strongly associated with insomnia. Additionally, hormonal changes during menstruation, pregnancy, and menopause can cause sleep disturbances and increase the need for sleep. While more research is needed, especially on the sleep patterns of non-binary and transgender individuals, it is clear that sleep differences exist between genders.
| Characteristics | Values |
|---|---|
| Average sleep difference | 11-20 minutes |
| Reasons for sleep difference | Insomnia, depression, hormone changes, gender-based responsibilities, and physical changes |
| Average sleep needed | 7-9 hours |
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Sleep disorders
Insomnia
Insomnia is the most common sleep disorder, affecting around one-third of adults. It involves difficulty falling or staying asleep regularly and experiencing sleepiness during the day. Insomnia is often linked to anxiety and depression, with around 40% of people experiencing insomnia having one of these conditions. It can also be caused by other factors such as hormones, especially during menstruation, pregnancy, and menopause.
Sleep Apnea
Sleep apnea is a breathing disorder characterised by pauses in breathing during sleep, lasting 10 seconds or more. This can cause snoring, snorting, gasping, or choking sounds, and the sleeper may even stop breathing for short periods. Sleep apnea is more common in men than in women, and risk factors include obesity, family history, menopause, and certain genetic or endocrine disorders.
Restless Leg Syndrome (RLS)
RLS causes an urge to move one's legs, usually accompanied by uncomfortable and unpleasant sensations such as tingling or prickling. The symptoms are usually relieved by moving or massaging the legs and typically occur in the evening or at night. RLS can cause difficulty falling asleep and can interrupt sleep, leading to daytime sleepiness. It is more common in women, especially during pregnancy due to hormonal fluctuations.
Hypersomnia
Hypersomnia is the inability to stay awake during the day and includes narcolepsy, which causes extreme daytime sleepiness. People with hypersomnia may sleep more than nine hours per day and still feel unrested. This disorder can cause difficulty waking up in the morning, and the sleepiness can lead to problems with concentration and memory.
Circadian Rhythm Disorders
Circadian rhythm disorders are problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times. These disorders can be caused by internal factors, such as a person's body clock being out of sync with the light-dark cycle, or external factors like shift work or jet lag.
Parasomnia
Parasomnia involves unusual behaviours during sleep, such as walking, talking, or eating. This can include sleepwalking, sleep terrors, and nightmare disorder. Parasomnias can cause significant distress and impair functioning, and they often occur alongside other medical or mental health conditions.
While the exact amount of sleep needed may vary, most adults require around seven to nine hours of sleep per night for optimal health. Sleep disorders can significantly impact an individual's life, and it is important to seek help if you are experiencing any sleep disturbances.
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Menstruation
While there is no research-backed number of hours of sleep women need compared to men, studies have shown that women tend to sleep more than men by 11 to 13 minutes. This difference can be attributed to various factors, including biological and behavioral variables that change throughout the different stages of life.
Hormone fluctuations during menstruation can make it difficult for women to get a good night's sleep, especially during the premenstrual stage. One-third of people who menstruate have trouble sleeping due to cramps, headaches, and bloating, and they report higher levels of daytime sleepiness, tiredness, and fatigue.
The most common time for sleep problems to occur is 3 to 6 days before the start of a period. These symptoms may be linked to Premenstrual Syndrome (PMS), which affects up to 90% of people who menstruate. PMS can cause a range of premenstrual symptoms, including sleep problems. Hormonal changes during this time, such as sudden drops in progesterone, affect the body's temperature control, which in turn impacts sleep quality.
Additionally, women with polycystic ovary syndrome should be screened for sleep disordered breathing as short sleep duration is associated with irregular menstrual cycles, which may impact reproductive health.
To manage sleep difficulties during menstruation, it is recommended to keep a three-month diary to understand if the sleep problems are related to the menstrual cycle. Self-help strategies such as getting more sleep just before the period, reducing caffeine and alcohol intake, staying active, and maintaining a healthy diet can also be beneficial.
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Pregnancy
Therefore, it is important for pregnant women to prioritise sleep hygiene and seek help from a healthcare professional if they are still experiencing disrupted sleep or daytime sleepiness.
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Menopause
While there is no research-backed number of hours of sleep women need compared to men, women tend to sleep more than men by 11 to 13 minutes. This could be due to a variety of biological and gender-based differences.
- Hot flashes and night sweats: Hot flashes are episodes of intense heat that spread from the chest up and usually last two to four minutes. They are often accompanied by profuse sweating and feelings of anxiety. Night sweats tend to become more frequent as a person nears menopause and may continue to occur in the years immediately following their last period. The discomfort and agitation caused by hot flashes can make it harder to fall back asleep.
- Hormonal changes: The hormonal shifts that occur during menopause can impact sleep. Declining levels of estrogen and progesterone can affect thermoregulation, mood, metabolism, and the circadian rhythm, all of which can contribute to sleep disturbances.
- Sleep disorders: Menopause is associated with an increased risk of developing sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. Sleep apnea affects about a quarter of people in the years leading up to menopause and more than a third in the years that follow. Restless leg syndrome, which causes uncomfortable sensations in the legs when lying down, affects more than half of post-menopausal people.
- Mental health: Hormonal changes and life circumstances during menopause can contribute to declining mental health. Anxiety and depression are more prevalent during this time, and most people with these conditions experience chronic insomnia.
- Snoring: Snoring becomes increasingly common during the menopausal transition and after menopause due to declining reproductive hormones and weight gain. Snoring can disrupt sleep and may also be a symptom of sleep apnea.
Managing Menopause-Related Sleep Disturbances
- Optimize your sleep environment: Keep your bedroom cool, dark, and quiet. Running a fan and keeping a glass of ice water nearby can help with hot flashes.
- Manage stress: Incorporate stress-reduction techniques, such as mindfulness meditation, into your bedtime routine.
- Healthy diet and lifestyle: Eat a plant-based diet that is low in fats, high in antioxidants, and rich in calcium and vitamin D. Avoid alcohol, caffeine, and tobacco, as these substances can interfere with sleep and intensify hot flashes.
- Exercise regularly: Regular exercise can help improve sleep quality and also provides heart health benefits, prevents bone and muscle mass loss, and reduces stress.
- Cognitive behavioral therapy for insomnia (CBT-I): CBT-I is a first-line treatment for insomnia and can help with menopause-related sleep problems and reduce the feelings of irritation associated with hot flashes.
- Hormone replacement therapy: Menopausal hormone therapy (MHT) or hormone replacement therapy (HRT) can help alleviate menopause symptoms, including sleep disturbances.
- Melatonin: Taking melatonin supplements may improve sleep and elevate mood during menopause.
It is important to note that sleep problems during menopause can have a significant impact on overall well-being, leading to irritability, depression, forgetfulness, and increased risk of falls or accidents. If you are experiencing sleep difficulties during menopause, it is recommended to consult with a healthcare professional for guidance and support.
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Gender-based responsibilities
Several factors contribute to the gender-based differences in sleep requirements, with women typically needing 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 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. This dynamic is particularly evident in households with young children, where women often take on the majority of childcare responsibilities.
Additionally, gender norms and societal expectations influence sleep patterns. Women tend to engage in less risk-taking behaviour and are often more health-conscious than men. They may be more inclined to prioritise sleep by maintaining an earlier bedtime or taking naps during the day. These factors contribute to the perception that women need and get slightly more sleep than men.
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Frequently asked questions
Research suggests that women tend to sleep slightly longer than men, with estimates ranging from 11 to 20 minutes more per night. However, there is no evidence that biology is a factor.
Women are more likely to experience sleep disorders such as insomnia, depression, and restless leg syndrome, especially during pregnancy. Hormonal changes during menstruation, menopause, and pregnancy can also impact their sleep. Additionally, gender-based responsibilities, like caregiving, can affect women's sleep duration.
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.
On average, women need 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 women may need 8 to 10 hours, while older women may require less sleep.
