Do Women Really Need More Sleep Than Men?

Sleep is essential to your overall well-being, improving heart health, lowering your risk of chronic diseases, and supporting brain function.

Getting at least seven hours of sleep per night is recommended for both women and men. However, women may need more sleep than men to make up for poorer sleep quality.

Factors affecting sleep quality in women include hormonal changes, faster circadian rhythms, and additional stress from being a caregiver.

Research suggests that, on average, women sleep about 11 minutes more per night than men. These additional minutes may be necessary to help make up for women’s poorer sleep quality. There are several reasons why women may have more sleep disruptions than men:

• Hormone changes: Shifts in women’s hormone production, especially during pregnancy and menopause, may disrupt their sleep patterns. During menopause, when women stop menstruating, they commonly experience hot flashes, night sweats, and mood changes, which can all interrupt sleep.
• Faster circadian rhythms: Circadian rhythm is your brain’s internal clock that regulates your sleep and wake patterns. Women tend to have faster daily circadian rhythms than men, so they may need to go to bed earlier. Women’s daily circadian rhythms can also become out of sync more easily, which can harm sleep.
• Caregiving sleep disruptions: Women are more likely than men to experience sleep disruptions from caregiving. Waking up in the middle of the night to care for kids or other family members can significantly disrupt sleep and lead to increased sleep needs.

The Centers for Disease Control and Prevention (CDC) recommend that adults—both men and women—get at least seven hours of sleep a night. However, there is some variation by age:

• Ages 18-60: Seven or more hours
• Ages 61-64: Seven to nine hours
• Ages 65 and older: Seven to eight hours

There are several differences in the sleep patterns of men and women, mainly related to their sleep quality. These include different sleep experiences, sleep disorders, and stress levels.

Sleep Experiences

The way men and women experience sleep is different.

Sleep latency, or how long it takes you to fall asleep, is longer for women. Women also tend to have deeper, more restorative sleep than men, but this tends to decrease with age, especially after menopause. After age 55, women report more sleepiness than men.

Sleep Disorders

Women are generally more likely to experience sleep disorders than men. Women are 40% more likely to develop insomnia, a condition that makes it harder to fall and stay asleep. Women are also twice as likely to develop restless legs syndrome (RLS), a condition that causes an irresistible urge to move their legs, especially when resting.

However, men are twice as likely to develop obstructive sleep apnea (OSA) compared to women. This condition occurs when your breathing airway is blocked during sleep, typically causing snoring.

Stress Levels

Women tend to report higher levels of stress than men. Feeling stressed can make it more difficult to fall asleep, leading to insomnia. This lack of sleep can leave you feeling even more stressed, creating a harmful cycle.

Women are also more likely than men to be diagnosed with depression and anxiety disorders, which can cause difficulty sleeping at night.

Your daily routine, especially your behaviors before bed, influences your quality of sleep. Certain healthy habits, known as sleep hygiene, can help you fall asleep and stay asleep.

The following tips can improve your sleep hygiene:

• Aim for a minimum of seven hours of sleep a night
• Sleep in on the weekends or your days off by an hour or two to catch up on sleep
• Start a relaxation routine 30-60 minutes before bed
• Limit blue light from electronics at least 30 minutes before bed
• Avoid using electronics in bed altogether
• Make your sleep space a sanctuary free of clutter, light, and noise
• Keep your room at a cool, comfortable temperature
• Spend time outside each day to maintain your body’s sleep-wake rhythm
• Avoid alcohol within three hours of bedtime
• Avoid large meals before bed, and instead, eat a light, healthy snack if you’re hungry

If you regularly have trouble sleeping, feel consistently tired during the day, or notice signs of a sleep disorder, see a healthcare professional trained in sleep medicine.

The sleep recommendation for both women and men is seven hours a night, but differences in hormones, circadian rhythm, and stress levels can lead women to need more sleep than men.

Developing better sleep hygiene can help you fall asleep and stay asleep more easily, which in turn improves sleep quality.

If you consistently have trouble sleeping or suspect you have a sleep disorder, reach out to a sleep medicine provider.