Do Women Need More Sleep than Men?

If there were a Mount Rushmore dedicated to health and wellbeing, sleep would definitely be on it. Why? Because sleep is a foundational pillar of good health, even if its importance is often overlooked in a world that too often runs on fast-forward without a pause button in sight. This is especially true for women.

Some research has shown that women need approximately 20 to 30 minutes more sleep per night than men. This isn't just a preference—it's a biological necessity. Studies conducted by sleep scientists, including research from the Sleep Research Centre at Loughborough University, have demonstrated that women's brains are wired differently and tend to multitask more frequently than men's brains. This increased brain activity during waking hours means women's brains require more recovery time during sleep.

Additionally, hormonal fluctuations that women experience throughout their lives—from menstrual cycles to pregnancy to menopause—create additional demands on the body that require more restorative sleep to process and regulate properly.

Between managing careers, running family life, making time for social commitments, and pursuing personal aspirations, sleep often takes a backseat in the busy lives of working women and mothers.

But it shouldn't be this way. And it doesn't need to be.

The quality and quantity of sleep plays a vital role in the physical and mental health of women, and understanding the connection between good sleep and good health is crucial for enhancing the daily lives of women and optimizing the long-term health of women everywhere.

The Importance of Sleep for Women

No breaking news here: Sleep is really important. When we sleep, our bodies carry out a complex set of biological functions that are critical for repair and restoration. Sleep allows our bodies and brains to consolidate memories, process emotions, regulate hormones, strengthen the immune system, repair muscles and tissues, remove toxins and waste products, and maintain metabolism among many other things.

For women, who go through unique hormonal fluctuations, like menstruation, pregnancy, perimenopause, and menopause, sleep takes on an extra-important role. These events can impact sleep patterns and put a big hurt on overall health. This is one of the key reasons why women's sleep requirements exceed those of men—their bodies are processing more complex hormonal changes that require additional recovery time.

Not convinced yet? There's more.

Not getting enough sleep can impact short- and long-term memory, cause problems with creativity and concentration, lead to anxiety and depression, increase the risk of car wrecks and accidents at work, weaken the immune system, raise the chances of developing high blood pressure, diabetes, and cardiovascular disease, cause weight gain, and lower sex drive. Research shows these negative effects can be even more pronounced in women who are chronically sleep-deprived.

The Impact of Sleep on Physical Health

Hormonal Balance

Poor sleep quality and quantity can disrupt the production of hormones like estrogen, progesterone, and cortisol, and these chemical imbalances can contribute to issues like irregular menstrual cycles, worsened PMS symptoms, and fertility challenges. Many women report trouble falling asleep or staying asleep in the days leading up to their periods.

The transition to menopause brings a host of sleep challenges too. Hot flashes and night sweats are common symptoms of perimenopause and menopause that can severely disrupt sleep.

During pregnancy, adequate sleep is vital for supporting the body's increased metabolic demands and promoting fetal development. Sleep deprivation in pregnant women is associated with an increased risk of complications such as gestational diabetes, preeclampsia, and preterm birth.

Women's need for additional sleep becomes particularly critical during these hormonal transitions, when the body is working overtime to maintain balance.

Weight Management and Metabolism

Sleep also plays a key role in regulating metabolism and appetite. Too little restorative sleep can impact ghrelin and leptin, two hormones that control hunger and satiety. When these hormones are disrupted, it can lead to cravings for high-calorie, unhealthy foods. The result? Unwanted weight gain.

Poor sleep can also slow down metabolism. This makes it more difficult to maintain a healthy weight. Research shows that women who consistently get less than seven hours of sleep per night (falling short of the 7-8 hours women typically need) have a higher risk of heart disease, obesity, and diabetes.

Cardiovascular Health

Cardiovascular disease is the leading cause of death among women, and sleep is an important factor in heart health. Chronic sleep deprivation has been linked to high cholesterol, hypertension, and increased inflammation – all factors that increase the risk of developing heart disease or experiencing a heart attack.

Women who regularly get adequate sleep—which for them means slightly more than what men require—show better cardiovascular outcomes over time.

Immune Function

Sleep deprivation can reduce the production of infection-fighting cells and antibodies, which can compromise the immune system's ability to fight infections and illnesses. When you don't get enough sleep, it takes longer to recover from an illness too.

Studies show women's immune systems may be particularly sensitive to sleep deprivation, making those extra minutes of sleep even more important for maintaining robust immunity.

The Impact of Sleep on Mental Health

Mood Regulation

According to a study published in Preventing Chronic Disease, inadequate sleep (less than seven hours per night) is associated with significantly increased odds of frequent mental distress, and sleep deprivation causes substantial negative health outcomes.

The takeaway?

Sleep is crucial for emotional regulation. Women who don't get enough sleep report heightened irritability, more mood swings, and increased stress. Over time, chronic sleep deprivation can lead to mental health disorders, like anxiety and depression.

Research reveals that women are already more susceptible to certain mood disorders like depression and anxiety, making their increased need for sleep particularly significant for mental health maintenance.

Cognitive Functioning

Inadequate sleep affects cognitive functions, including short- and long-term memory, focus, and decision-making. Women are responsible for so much, and poor sleep can make it much harder to stay productive, solve problems, and manage daily tasks.

In the long term, chronic sleep deprivation is linked to an increased risk of developing dementia and Alzheimer's disease, conditions that disproportionately affect women.

The additional sleep that women need helps their brains process information more effectively and recover from the cognitive demands of multitasking that many women experience daily.

Strategies for Improving Sleep

Acknowledge Your Need for More Sleep

Recognize that needing more sleep isn't a weakness—it's a biological necessity. Women should aim for 7.5-8.5 hours of sleep per night, about 20-30 minutes more than what's typically recommended for men.

Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate the body's internal clock and promotes better-quality sleep.

For women, creating a schedule that allows for their additional sleep needs is particularly important.

Create a Calm Sleep Environment

Create a relaxing sleep environment that's cool, dark, and quiet. Experts recommend using your bed for sleep and sex only. Get blackout curtains if outside lights are an issue, use a "white noise" machine or app if the sound of silence is too loud, and try to avoid watching TV or streaming shows on your laptop while sitting in bed.

Limit Caffeine, Alcohol, and Blue Lights

Avoid caffeine later in the day and alcohol before going to bed. Both substances interfere with sleep architecture, making it harder to fall asleep and stay asleep. Blue light, which is a portion of the visible spectrum, suppresses the production and release of melatonin – the hormone that promotes sleepiness. This type of light is emitted by computer screens and television screens, and it can really mess with sleep cycles. Limit screentime before bedtime and/or use a blue light filter to reduce its impact on sleep quality.

Practice Relaxation Techniques

Mindfulness practices, like meditation, deep breathing, or gentle yoga can help reduce stress and promote better sleep. Several apps make it easy to give it a try.

Rule Out Sleep Disorders

Obstructive sleep apnea (OSA) is a common sleep disorder that causes breathing to repeatedly stop or become shallow while sleeping, and it can make it impossible to get restorative sleep. While OSA is often considered a "male" sleep disorder, it affects many women too, especially after menopause.

Restless legs syndrome, a chronic neurological disorder that causes an urge to move your legs at night, can also disrupt sleep and is more common in women than men.

If your sleep partner notices pauses in your breathing during sleep or if you consistently toss and turn during the night, wake up from sleep with a choking sensation, wake up in the morning with headaches or heavy legs, or experience excessive daytime sleepiness, talk to your doctor about getting a sleep study to rule these conditions.

Get Regular Physical Activity

Exercise would also be on the Mount Rushmore of health and wellness. Experts agree that physical activity is the single-best thing you can do to improve overall health, including sleep.

A good night's sleep lies at the cornerstone of women's health, and it influences everything from hormonal balance and heart health to mental wellbeing, metabolism, and cognitive function. By prioritizing sleep and addressing the unique challenges faced throughout their lives, women can improve their overall health, enhance their quality of life, and reduce the risk of chronic diseases. So ladies, don't feel guilty about hitting the snooze button or turning in a little earlier—your body and brain genuinely need that extra rest!