Ashwin Lewis
Sleep is essential for both physical and mental health, but many people don't get enough of it. Research suggests that women tend to need more sleep than men, with studies showing that women sleep for 6 to 28 minutes more per night than men. While this number may seem negligible, the reasons behind it are significant. Women are more likely to experience sleep disruption due to hormonal changes, mental health issues, and a higher risk of sleep disorders. These factors can impact their sleep quality and duration, leading to an increased need for sleep.
| Characteristics | Values |
|---|---|
| Average amount of sleep women need more than men | 11 minutes |
| Women's likelihood of having insomnia | 40% more likely |
| Women's likelihood of being diagnosed with anxiety | Nearly twice as likely |
| Women's likelihood of being diagnosed with depression | Nearly twice as likely |
| Women's likelihood of developing restless leg syndrome | Twice as likely |
| Women's likelihood of developing sleep apnea | Up to 67% of post-menopausal women |
| Women's likelihood of experiencing interrupted sleep | Higher |
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What You'll Learn
Fluctuating hormones
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.
Pregnancy
During pregnancy, women may develop restless legs syndrome, a condition that makes it harder to fall asleep. Pregnant people 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.
Menopause
During menopause, up to 85% of women experience hot flashes. When these occur at night, women wake up in a sweat, thereby 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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Higher rates of depression and anxiety
Women are twice as likely as men to experience anxiety and depression, which are strongly 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 relationship between mental health and sleep is a "chicken-or-the-egg" scenario, as poor sleep can affect mental health, but depression also makes individuals more likely to have trouble sleeping.
Women are more likely to experience sleep disruptions due to caregiving responsibilities, which can lead to sleep deprivation and problems like memory issues and brain fog.
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Increased risk of sleep disorders
Women are at an increased risk of developing certain sleep disorders, which can impact their sleep quality and quantity. A 2014 research review showed that women have a 40% higher risk of experiencing insomnia than men. This may lead them to sleep longer in an attempt to compensate for a night of tossing and turning.
Women are also more susceptible to developing restless leg syndrome (RLS) and sleep apnea. These conditions can affect sleep quality, causing women to need more sleep to feel rested. The risk of developing sleep apnea increases after menopause, with studies showing that between 47% and 67% of post-menopausal women suffer from this condition.
Hormonal fluctuations related to menstruation, pregnancy, and menopause can also disrupt sleep. For example, during the premenstrual stage, women may experience insomnia due to hormone changes. Pregnancy can cause frequent urination, leading to multiple nighttime bathroom trips. Perimenopause and menopause can induce hot flashes and night sweats, further disrupting sleep.
Additionally, women's sleep may be interrupted due to their caregiving responsibilities, whether for children or elderly parents. This can result in sleep deprivation, causing issues like memory problems and brain fog.
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Gender-based responsibilities
Data from the International Association for the Study of Pain (IASP) indicates that chronic pain affects women more frequently than men. Not only can pain make falling asleep more challenging, but inadequate sleep duration and poor sleep quality can also contribute to chronic pain. Prioritizing sleep for women may help reduce the risk of developing chronic pain, and for those already experiencing pain, adequate sleep may be necessary for improved overall well-being.
The 2013 study by Burgard and Ailshire also revealed that women spent less time in the workforce and more time on unpaid labor, such as family caregiving and housework. Employment is often associated with reduced sleep, so women outside the workforce may have more opportunities to sleep. However, they are also more likely to experience interrupted sleep due to caregiving responsibilities.
These gender-based differences in responsibilities and labor distribution can impact the overall sleep quality and duration for women, highlighting the importance of addressing these inequalities to promote better sleep health and overall well-being.
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Circadian rhythms
Hormonal fluctuations during menstruation can cause sleep disturbances, especially during the premenstrual stage. Pregnancy can also impact sleep due to changes in hormone levels and frequent urination, leading to disrupted sleep. Perimenopause and menopause can cause symptoms such as hot flashes and night sweats, further disrupting sleep. The risk of developing sleep apnea also increases after menopause.
Additionally, women are more prone to insomnia and are nearly twice as likely to be diagnosed with anxiety and depression, all of which are strongly associated with insomnia and disrupted sleep. The increased prevalence of these mental health conditions may contribute to the greater need for sleep among women.
While the exact amount of sleep needed may vary from person to person, women, on average, tend to sleep longer than men by approximately 11 to 28 minutes. This difference in sleep duration may be attributed to both biological and lifestyle factors. Maintaining a healthy sleep schedule, creating a sleep-friendly environment, and managing light exposure are some ways to improve sleep quality and duration.
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Frequently asked questions
Yes, women need more sleep than men. Studies have shown that women sleep for 6 to 28 minutes more than men. However, more research is needed to confirm this.
Women need more sleep due to biological and lifestyle factors. Hormonal changes during menstruation, pregnancy, and menopause can impact sleep. Women are also more prone to insomnia and are more likely to have caregiving responsibilities, resulting in sleep deprivation.
On average, women need about 11 minutes more sleep per night than men. However, the recommended amount of sleep varies for each individual.
Lack of sleep can impact reaction time, mood, and increase the risk of health conditions such as anxiety and depression. It may also lead to obesity, diabetes, heart conditions, and impaired immune function.
To get enough sleep, women should maintain a regular sleep schedule, avoid light and electronic devices before bed, develop a relaxing nighttime routine, limit naps during the day, and exercise consistently.
