Do Women Really Need More Sleep Than Men?

If you’ve spent any time on social media, you’ve probably seen claims that women need more sleep than men. Some theories suggest it’s because of hormonal differences, while others argue that women’s brains work harder throughout the day and need extra rest to recover. But is there any truth to these claims?

The Science Behind Sleep Differences

While some research suggests that women tend to spend slightly more time in bed than men, this doesn’t necessarily mean they require more sleep. Sleep needs vary by individual, and factors like lifestyle, stress, and overall health play a bigger role in determining how much rest a person actually needs.

What studies do show is that women are more likely to struggle with sleep disruptions. Whether it’s difficulty falling asleep, waking up frequently, or not feeling well-rested in the morning, women report sleep challenges more often than men.

Do Women and Men Sleep Differently?

While men and women both require sufficient sleep to function optimally, research suggests they don’t always experience sleep in the same way. Several studies have explored sleep duration, sleep quality, and the factors that influence rest, and the findings highlight some key differences.

One of the most notable differences is that women tend to spend slightly more time in bed than men. A large-scale 2013 study analyzing data from over 56,000 adults found that women reported devoting an average of 11 more minutes to sleep each night. However, this extra time doesn’t necessarily equate to more sleep. Women are more likely than men to experience difficulties falling and staying asleep, often due to insomnia or nighttime interruptions. The same study found that women were nearly five times as likely as men to have their sleep disrupted due to caregiving, often for a child or other family member.

Beyond just sleep duration, the quality of sleep also differs between genders. Women, on average, experience more fragmented and lower-quality sleep compared to men. A 2023 survey by the American Academy of Sleep Medicine, which included over 2,000 adults, found that women were almost twice as likely as men to report that they rarely or never wake up feeling well-rested. This suggests that even when women are in bed for longer, they may not be getting restorative sleep.

There are also differences in sleep architecture, meaning the structure and pattern of sleep cycles throughout the night. Some studies suggest that women tend to have a higher percentage of deep sleep (slow-wave sleep) compared to men, which is important for memory consolidation and overall brain function. However, they also tend to wake up more frequently throughout the night, which can offset the benefits of this deeper sleep.

Another important factor is circadian rhythm—the body’s internal clock that regulates sleep-wake cycles. Some research suggests that women’s circadian rhythms run slightly earlier than men’s, meaning they may feel sleepy and wake up earlier in the day. This could explain why women are more likely to describe themselves as “morning people,” while men more often identify as “night owls.”

These differences in sleep patterns highlight why improving sleep quality—rather than just focusing on sleep duration—is crucial, especially for women who may already face more obstacles to restful sleep.

What’s Disrupting Women’s Sleep?

There’s no single reason why women struggle more with sleep, but several factors may be at play:

• Hormonal Fluctuations: Changes in hormone levels throughout the menstrual cycle, pregnancy, and menopause can all impact sleep. For example, progesterone—a hormone associated with better sleep—drops before menstruation, making it harder to fall and stay asleep.

• Stress and Mental Load: Women often take on a greater share of caregiving and household responsibilities, which can make it difficult to fully unwind at night. The mental checklist of tasks to do, appointments to schedule, and responsibilities to juggle can lead to increased stress and disrupted sleep.

• Undiagnosed Sleep Disorders: Sleep disorders like insomnia, restless leg syndrome, and sleep apnea become more common with age, yet many women go undiagnosed. Sleep apnea, in particular, is often overlooked in women because their symptoms may differ from the classic signs seen in men, such as loud snoring or gasping for air.

Are You Getting Enough Sleep?

The standard recommendation for adults is between seven and nine hours of sleep per night, but sleep quality matters just as much as sleep quantity. If you’re getting the recommended amount of sleep but still wake up groggy, rely on caffeine to get through the day, or struggle to stay alert, it could be a sign that your sleep isn’t as restorative as it should be.

Some ways to improve sleep quality include:

• Creating a Relaxing Nighttime Routine: Unplugging from screens, practicing relaxation techniques, or reading a book can help signal to your body that it’s time to wind down.

• Maintaining a Consistent Sleep Schedule: Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock.

• Checking for Sleep Disorders: If you consistently feel exhausted despite getting enough sleep, it may be worth consulting a healthcare professional to rule out underlying issues.

• Stay Hydrated: While it's crucial to stay hydrated throughout the day, be mindful of your fluid intake in the evening to avoid disrupting your sleep with frequent trips to the bathroom. Try to front-load your water consumption earlier in the day and reduce it as bedtime approaches.

• Mind Your Meals: Eating heavy or spicy foods close to bedtime can lead to indigestion and discomfort, making it harder to fall asleep. Instead, opt for light, easily digestible snacks if you're hungry before bed. Foods like yogurt, a banana, or a small handful of nuts can be good options.

• Invest in Breathable Bedding: Look for sheets and bedding made from breathable materials like cotton or linen. These natural fibers help regulate your body temperature by wicking away moisture and allowing for better airflow, keeping you cool and comfortable throughout the night.

At the end of the day, sleep needs are highly individual. Instead of focusing on hitting a specific number of hours, pay attention to how you feel. Your energy levels, mood, and ability to concentrate are better indicators of whether you're getting the rest your body truly needs.

For more information on improving your sleep click here to contact us or call 276-235-3205 to schedule your complimentary discovery call.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!