Ashwin Lewis
Sleep is essential for survival, health, and productivity. While the average adult needs at least seven hours of sleep per night to feel refreshed, research suggests that women tend to sleep slightly longer than men—by just over 11 minutes. This difference is backed by several factors, including biological and gender-based differences.
Biologically, hormonal changes that occur during menstruation, pregnancy, and menopause can impact a woman's sleep cycle and increase the risk of sleep disturbances. Women are also more prone to sleep disorders like insomnia, depression, and anxiety, which are strongly associated with insomnia.
Gender-based differences, such as women dedicating more time to unpaid labor, work, and social responsibilities, as well as family caregiving, can also contribute to sleep disparities. These factors can lead to sleep disruptions, reducing overall sleep quality.
While the reasons behind these gender differences in sleep duration are multifaceted, understanding them can provide insights into the unique sleep needs of individuals and promote the importance of adequate sleep for overall health and well-being.
| Characteristics | Values |
|---|---|
| Average sleep difference | Women sleep 11 minutes more than men |
| Falling asleep | Women fall asleep faster |
| Deep sleep | Women spend more time in deep sleep, except during menopause |
| Insomnia | Women are 40% more likely to have insomnia |
| Anxiety | Women are nearly twice as likely to be diagnosed with anxiety |
| Depression | Women are nearly twice as likely to be diagnosed with depression |
| Hormones | Women experience more hormonal changes |
| Menstruation | 1/3 of menstruating people have trouble sleeping |
| Pregnancy | Pregnant women may develop restless leg syndrome |
| Menopause | Menopausal women are more likely to develop sleep apnea |
| Napping | Women are more likely to nap during the day |
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What You'll Learn
Women's insomnia and mental health
Mental health conditions, such as anxiety and depression, are also more common in women and are strongly associated with insomnia. Women with anxiety or depression may have difficulty falling or staying asleep and may experience sleepiness during the day. The relationship between mental health and sleep is bidirectional, meaning that poor sleep can exacerbate mental health issues, and mental health issues can lead to sleep problems.
Additionally, gender-based responsibilities and societal expectations, such as caregiving and domestic labor, can disrupt sleep duration in women. Women are more likely to wake up at night to take care of others or tend to household tasks, which can result in reduced sleep quality.
To improve sleep hygiene and address insomnia, women can try maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, creating a relaxing sleep environment, and engaging in regular exercise. Seeking therapy to address mental health concerns and underlying causes of sleep disturbances can also be beneficial.
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Hormonal changes and sleep
Hormonal changes can affect sleep in both men and women. However, women are more likely to experience insomnia than men, and this risk increases with age. This is due to the hormonal changes that occur during menstruation, pregnancy, and menopause.
Menstruation
Menstruation can cause sleep disturbances in women due to cramps, headaches, and bloating. These symptoms can lead to higher levels of daytime sleepiness, tiredness, and fatigue.
Pregnancy
Pregnancy can also disrupt sleep due to various factors such as restless leg syndrome, depression, sleep apnea, pain, and incontinence. These issues can persist into the postpartum period, when hormone levels drop and sleep is further disrupted by the irregular sleep cycle of a newborn.
Menopause
During menopause, women may experience hot flashes that wake them up at night, disrupting their sleep. They are also at an increased risk of developing sleep apnea, which can cause pauses in breathing and interfere with sleep quality.
Hormones and Sleep
Hormones play a crucial role in regulating sleep. Melatonin, often referred to as the "sleep hormone," is responsible for promoting healthy rest and regulating the body's circadian rhythm. It is produced in the pineal gland, which is associated with the sleep-wake cycle.
Progesterone and estrogen are also important hormones that influence sleep. Progesterone, known as the "relaxing hormone," has a mildly sedative effect and helps maintain pregnancy. Estrogen, on the other hand, controls the monthly menstruation cycle and is produced in a woman's eggs, adrenal glands, and fat tissue.
Testosterone, which is often associated with men, is also produced in women and plays a role in supporting reproductive and bone health. Testosterone levels fluctuate throughout the day and are highest during REM sleep.
Cortisol, often known as the "stress hormone," also plays a role in maintaining the sleep pattern. Cortisol levels temporarily spike when you wake up, helping you feel more refreshed, while melatonin production reduces. As bedtime approaches, cortisol production decreases, and melatonin production increases to prepare the body for sleep.
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Gender-based responsibilities
Women are also more likely to nap during the day, which can be a strategy to make up for lost sleep at night. However, napping during the day can also lead to less restful nighttime sleep.
Additionally, women tend to take on more unpaid work and have less leisure time than men, which can contribute to fatigue and the need for more sleep.
These gender-based differences in responsibilities and time use can impact the amount and quality of sleep for women, leading to an increased need for sleep compared to men.
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Napping and sleep quality
Napping can be a great way to boost your energy levels and enhance your memory, alertness, and problem-solving abilities. However, it is important to consider the duration and timing of your nap to ensure it doesn't negatively impact your nighttime sleep quality and duration.
The ideal nap duration is around 30 minutes, which allows the body to get some light sleep without entering deep sleep. Short naps or "power naps" between 10 to 30 minutes can improve memory retention and boost alertness, attention, and performance on thinking tasks. They can also help counteract the effects of sleep deprivation and improve reaction times, decision-making, and problem-solving skills. Napping for this duration is less likely to cause drowsiness upon awakening, and setting an alarm can help ensure you don't nap longer than intended.
The best time to nap is in the early afternoon, preferably between 1 p.m. and 3 p.m. This is when most people experience a natural decline in energy and alertness, known as the "post-lunch dip" or "afternoon slump." Napping during this time can help boost energy levels, improve mood, and enhance cognitive abilities and physical performance.
It is recommended to limit napping to at least eight hours before bedtime to avoid nighttime sleep problems. Napping too late in the afternoon or too close to bedtime can disrupt your nighttime sleep, making it harder to fall or stay asleep. Regularly napping excessively can also lead to difficulty maintaining a regular sleep schedule due to a reduction in the body's drive for sleep.
While napping can be beneficial, it is important to prioritize getting adequate nighttime sleep. If you find yourself frequently napping during the day, it may be a sign that you are not getting enough sleep at night. Aim for 7-8 hours of good-quality sleep per night, and if you still need naps despite adequate sleep, consult a doctor to assess your sleep quality and rule out any potential sleep disorders.
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Sleep and non-binary/transgender people
There is a notable lack of research into the sleep patterns of non-binary and transgender people. However, one study in New York City found that 35% of participants reported that their gender identity negatively impacted their sleep.
Some transgender men, for example, reported that the presence of breasts contributed to disruptive sleep. One participant in the study said:
> I used to do that, in part, because I was shielding my arms from my chest. I didn't want to touch my chest in my sleep and be aware of things that I didn't want to be reminded of.
Others reported that breast binding—the act of flattening breasts with constrictive materials—made them feel more comfortable and helped them sleep. However, binding can also be uncomfortable and cause physical pain, which may negatively impact sleep.
Some non-binary people also reported that their gender identity and perception by society impacted their sleep. One non-binary participant said:
> Identifying as non-binary and presenting as very binary is not comfortable for me. When I had less pressing things affecting my sleep, I would think about that more and I kinda stress about that more.
Another non-binary person said:
> The perception of my body at any given time, and how severe my dysphoria may be. The stress that I encounter as a result of my gender identity outside, may be difficult for me to process, and may linger for longer than I would like.
The same study found that 15% of participants reported that mental health issues, such as anxiety and depression, caused them to have difficulty falling asleep. However, these participants also reported that psychiatric medication was effective in reducing mental health issues and helping them sleep.
Another factor that may impact the sleep of transgender and non-binary people is gender-affirming surgery. One transgender man in the study reported that surgery had a positive impact on his sleep:
> Before I was on hormones or before I had top surgery, I felt super stressed about my body all the time, and so that certainly—that stress level impacted things, but these days, I don't—I think it's pretty nonimpactful.
However, another transgender man in the study reported that his surgery had not gone as planned, and this was keeping him awake at night.
To cope with sleep problems, 32.5% of participants in the study reported using prescription or over-the-counter sleep aid medication, and 17.5% reported inconsistent use of marijuana as a sleep aid.
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Frequently asked questions
Yes. Women tend to sleep just over 11 minutes longer than men on average. This is due to biological differences, such as hormonal changes, and gender-based differences, such as women taking on more unpaid work and caregiving responsibilities.
Sleep needs change as women experience hormonal changes throughout their lives. For example, during menstruation, pregnancy, and menopause, women may need more sleep due to physical and mental health issues.
Not getting enough sleep can lead to issues with mood, energy levels, and overall health. Sleep deprivation can also impact your ability to perform daily tasks and make decisions.
