Do Women Need More Sleep Than Men?

According to the Centers for Disease Control and Prevention (CDC), all adults need at least seven hours of sleep. However, based on their 2020 sleep survey study, only 72.3 percent of the population was able to get adequate sleep, and as many as 50 to 70 million Americans suffer from chronic sleep disorders.

We know that sleep is important for overall health, but does the amount of sleep men and women need vary? The answer is more complicated than a simple yes or no.

A lack of sleep can affect your mental health, glucose regulation, energy levels, and overall wellness. So, getting enough sleep for your unique body is critical.

While there is little evidence to suggest that all women need more sleep than men, some research does suggest that women could benefit from some more shut-eye. Certain factors affecting some women may cause them to need more sleep or be at higher risk of not meeting their sleep needs.

Read on to learn more about a few factors that impact women's health and sleep needs, plus get a few tips for better sleep.

Why Might Women Need More Sleep than Men?

While women do not innately need more sleep than men, there are a few reasons why women may need a little extra sleep or may be at higher risk for not meeting some of their sleep needs. These factors include things like

• Hormones
• Menstruation
• Pregnancy
• Gender Differences in the Circadian Cycle
• Medical Conditions

But before we get into the details, remember that experiencing disrupted sleep or irregular sleep patterns due to these factors doesn't necessarily mean that all women need more or longer sleep—or that they all need the same amount. It's more about finding what works best for you, but when in doubt, consult a healthcare provider.

Here are a few of the factors that may affect women's sleep:

Differences in Brain Activity

According to a study by Loughborough University's Sleep Research Center, women typically multitask throughout the day. That translates to increased brain activity, more energy spent, and a greater need for restful sleep. Compared to men, women, on average, have higher levels of brain activity during the day. They also seem to have slightly different sleep characteristics than men—women often fall asleep much faster at night.

However, faster isn't always better. While women may fall asleep quicker, they also tend to wake up more often throughout the night than men. This can be why women need more hours per night to feel fully rested and lead a healthy life.

Hormone Levels

There's a lot of evidence that suggests women's sex hormones, including estrogen and progesterone, can impact their sleep. Research shows that sleep disturbances in women are most pronounced during periods of life characterized by changes in hormone levels.

For example, young women experience a surge of hormonal changes during puberty. During this time, they're almost 50 percent more likely than adolescent boys to develop insomnia.

Women also show different sleep architecture (the basic structural organization of normal sleep) during different stages of their ovulation cycles, which correspond to changes in hormone levels.

Some women experience changes in the length and quality of sleep cycle phases like NREM (non-rapid eye movement) and REM (rapid eye movement) deep sleep during different stages of their lives, characterized by hormonal changes. These include menstruation, ovulation, pregnancy, and menopause.

Menstrual Cycle

Research has found that changes in sleep architecture occur during the different phases of the menstrual cycle. A regular menstrual cycle occurs in two main phases: the follicular phase and the luteal phase.

Most sleep disturbances during the menstrual cycle occur during the luteal phase, characterized by a rise in progesterone levels after ovulation before a sharp decline ahead of menstruation. During this phase, some women experience:

• Increased sleep-onset insomnia and sleep deprivation
• Frequent instances of waking up mid-sleep cycle
• Lower sleep quality and efficiency
• Premenstrual syndrome, or PMS
• More psychological distress, depressive moods, and other mental health conditions

Women experiencing PMS often suffer from more unpleasant dreams, nocturnal awakenings, morning tiredness, and increased mental activity compared to women who don't experience PMS. Women with PMS are also more likely to report insomnia, a more severe degree of sleep disruption, migraines, and excessive daytime sleepiness.

Pregnancy

Research shows that self-reported sleep issues increase during pregnancy, with 68 percent of pregnant women reporting having altered sleep. The most common reasons include an increase in urinary frequency, headaches, and leg cramps.

Some pregnant women also reported sleep apnea, back pain, frequent nighttime urination, and daytime sleepiness, all of which increased as pregnancy progressed. Almost half of all pregnant women also report an increase in symptoms of obstructive sleep apnea, such as snoring.

Many of these effects on sleep may be attributed to physical changes during pregnancy, like increased abdominal mass, movement of the fetus, and more. Other sleep problems occurring after birth, such as increased wake time, decreased REM duration, and decreased sleep efficiency, may be related to the care and feeding of newborns.

Menopause

Menopause is the natural biological process that marks the end of a woman's menstrual cycle. Menopause typically happens in your 40s or 50s, with the average age of menopause in the U.S. being 51.

During menopause, estrogen, progesterone, and estradiol levels begin to fall, leading to changes in the body, which can affect your sleep. In fact, postmenopausal women have the highest rate of insomnia complaints in the general U.S. population.

Some women (about 80 percent) experience vasomotor symptoms during menopause, such as hot flashes and night sweats. These symptoms are associated with poorer self-reported sleep quality and chronic insomnia.

Some sleep studies show that women with hot flashes tend to wake up more often. Other studies suggest that some of these sleep issues, like more frequent nighttime awakenings and trouble falling asleep, could be caused by decreasing estrogen and estradiol levels.

Other Sleep Disruptors

Other Sleep Disruptors

Beyond factors such as hormonal changes, pregnancy, and menopause, there are quite many differences in sleep disorders between women and men. In fact, according to one study, women are:

• 41 percent more likely to experience insomnia than men
• Twice as likely to experience restless leg syndrome
• More likely than men to report having trouble staying asleep, feeling unrefreshed in the morning, and excessive daytime sleepiness.
• More likely than men to be diagnosed with anxiety and major depression

These disorders have a bidirectional relationship with insomnia, meaning that anxiety and depression may be linked to this condition. However, studies have shown that differences in sleep problems for women and men remain even after controlling for psychological issues.

How Many Hours of Sleep Do Women Need?

According to the U.S. Department of Health, women should get between seven and nine hours of sleep per night. Women in earlier life course stages and those who are pregnant may need more sleep, and older people may need less sleep.

Talk to your doctor about the right amount of sleep for you since other factors, such as age and activity levels, can also affect your sleep requirements.

6 Tips to Improve Your Quality of Sleep

If you struggle with sleep issues and getting enough sleep, it's important to consult with your doctor. In the meantime, you can implement a few easy adjustments at home.

Here are some tips on healthy sleep habits to help you achieve a restful night. In general, by adopting more positive attitudes about sleep and ensuring you're getting enough, you'll be making the best decisions for your future health.

1) Maintain a Regular Bedtime

An irregular bedtime schedule has been shown to interfere with sleep quality. Establishing a consistent sleep schedule may benefit your circadian rhythm and improve your sleep. You don't have to create an earlier bedtime. Whatever time works for you, stick with it.

For those who share a bedroom, setting a consistent sleep schedule can be a challenge, as everyone may have different sleep times. Try to negotiate a time that works for all parties whenever possible.

Try setting consistent sleep times for turning out the lights and getting into bed. Get up simultaneously, even on weekends, to avoid repaying your "sleep debt" with excessive sleep on those days. There are even some handy sleep apps out there that can help you stay accountable to your sleep schedule at night.

2) Examine Your Eating Habits

The food you eat may affect your quality of sleep. As a general rule, it can be a good idea to avoid eating at least three hours before bedtime. But for some people, what you eat may be even more important than when.

For example, spicy foods can cause acid reflux, which can be worsened by lying down. These foods can also increase body temperature, which is linked to poor sleep quality.

Foods containing added sugar and refined carbs, like sodas, instant noodles, fast foods, and desserts, have also been shown to interfere with sleep quality. A high intake of trans fats and calories may also contribute to insomnia, and eating fatty foods before bed has also been linked to poor sleep.

Caffeine and alcohol consumption can also influence sleep. Researchers recommend sticking to caffeine consumption in the morning to avoid sleep disruption and decrease overall amounts to tolerance. High alcohol consumption is also associated with poorer sleep quality and shorter sleep duration.

3) Create a Sleep-Conducive Environment

Your sleeping environment is a crucial component of good sleep hygiene. Here are some tips for a sleep-conducive environment:

• If you live in an area with lots of noise that causes sleep interruptions, try keeping your room quiet by blocking out noise with sleep aids, such as a fan, white noise machine, or earplugs.
• Keep your room at a comfortable temperature that isn't too hot or too cold: the ideal range is between 65 and 70 degrees Fahrenheit.
• Keep your bedroom dark when you're trying to fall asleep.
• Consider keeping pets out of the bedroom, as they can cause some sleep disruption.

4) Limit Exposure to Screens Before Bed

Research shows that using blue light-emitting screens, such as laptops, tablets, and smartphones, before bed can disrupt sleep. The blue wavelength lights these screens emit can suppress melatonin.

Melatonin is a natural hormone that helps you sleep and increases your brain's alertness. So, to make it easier to fall asleep, you may want to avoid using these screens before bedtime.

5) Avoid Poor Sleep Hygiene

Sleep hygiene is a collection of habits and conditions that affect your sleep, including those we’ve just shared above. Poor sleep hygiene can interfere with your sleep quality. Some examples of poor sleep hygiene to avoid include:

• Sleeping in a room that's too hot or too cold
• Taking frequent naps in the daytime can interfere with your ability to sleep at night
• Sleeping in a loud room
• Keeping an irregular bedtime schedule

6) Wind Down with Relaxing Activities

Relaxing activities at night can help your body wind down, ease your mind, and lead to more quality sleep. Some good relaxation activities to try include:

• Reading a book
• Taking a warm shower or bath before bed
• Meditation or breathing techniques
• Light stretching or yoga
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Find Your Ideal Sleep Time with Nutrisense

Did you know sleep and blood glucose are connected? If you didn’t, read our guide to sleep and blood sugar to learn more about the relationship! Your diet, lifestyle, and other habits play a big role in this, too.

Keeping track of and managing all of these factors is important for better sleep—and it’s crucial for overall health and wellness. Nutrisense connects you to board-certified nutritionists and registered dietitians trained to help you find your fit, sleep or otherwise, through various support options. The program also gives you access to continuous glucose monitors (CGMs) and a helpful app to track and manage key metrics like blood glucose.

Nutrisense’s glucose-certified nutritionists can help you interpret this data and provide personalized recommendations. You can identify patterns, trends, and correlations between your lifestyle, diet, and blood glucose fluctuations to understand your body's unique needs, including how much sleep you need! Take our quiz to get started.