Experts recommend the same amount of sleep for both men and women, but research suggests that fluctuations in women’s hormones throughout their lifetime may affect their sleep patterns.
Everyone needs and deserves a good night’s sleep. But do some people really need more than others?
While both men and women generally require similar amounts of sleep, emerging research suggests that women may experience sleep disruptions more frequently than men. This could be due to a combination of biological, hormonal, and social factors that influence their sleep patterns.
Understanding these differences is crucial for addressing sleep-related health issues and optimizing sleep hygiene for both sexes, ensuring that individuals of all genders receive the rest they need for overall well-being.
Language matters
You’ll notice that the language used to share stats and other data points is pretty binary, fluctuating between the use of “male” and “female” or “men” and “women.”
Although we typically avoid language like this, specificity is key when reporting on research participants and clinical findings.
Unfortunately, the studies and surveys referenced in this article didn’t report data on, or include, participants who were transgender, nonbinary, gender nonconforming, genderqueer, agender, or genderless.
Current research suggests that women need at least 7-9 hours of sleep every night. In fact, research suggests that women who get more than 9 hours of sleep may be more susceptible to obesity and other health issues.
Despite 7-9 being the recommended amount of sleep, research has found that about 30% of adults are not getting enough sleep, as their average sleep duration falls outside the recommended 7-9 hours per night.
Additionally, even among those who typically get 7-9 hours of sleep on average, around 40% of nights still fall outside this range. Only 15% of participants manage to sleep between 7 and 9 hours on at least 5 nights per week, suggesting a significant portion of the population is not consistently meeting the recommended sleep duration.
The study also found that female participants had significantly longer sleep durations than male participants, although they still faced challenges in consistently meeting the recommended sleep guidelines.
Although men and women appear to need similar amounts of sleep, research has found that hormonal differences in women, particularly related to oestradiol, can impact sleep quality and efficiency.
These hormones influence sleep consolidation and sleep-wake cycles, contributing to differences in sleep patterns during various life stages, such as:
- puberty
- menstruation
- pregnancy
- perimenopause
- menopause
Hormonal factors
Research suggests that hormonal fluctuations throughout different life stages can significantly affect sleep. For example, menstruation, particularly during the premenstrual phase, can make it difficult to get a good night’s rest.
Pregnancy also brings changes in hormone levels, leading to:
As women enter perimenopause and menopause, fluctuating hormones can cause symptoms like hot flashes and night sweats, which can disrupt sleep.
Although men and women appear to need similar amounts of sleep, research has found that hormonal differences in
Increased risk of sleep disorders
A 2020 study found that women are 58% more likely to experience insomnia compared to men, which might lead them to get some extra sleep in an attempt to make up for hours of tossing and turning.
In fact,
More time spent on unpaid labor
Research has found that women are more likely to lose sleep than men after having a baby. The study found that new mothers experience a 42-minute greater decline in sleep than new fathers.
Your sleep needs, like your body, change as you age due to factors like hormones, lifestyle habits, and medical conditions.
These are general sleep guidelines for different age groups, regardless of sex and gender, according to the
- birth to 3 months: 14 to 17 hours
- 4 to 11 months: 12 to 16 hours
- 1 to 2 years: 11 to 14 hours
- 3 to 5 years: 10 to 13 hours
- 6 to 12 years: 9 to 12 hours
- 13 to 18 years: 8 to 10 hours
- 18 to 64 years: 7 to 9 hours
- 65 years and older: 7 to 8 hours
A good night’s sleep can make all the difference in your mood, energy levels, and productivity. It can also help keep your body healthy and better able to fight off illness.
Here are some tips to help you get some quality shut-eye (aka improving your sleep hygiene), regardless of sex or gender:
- Have a consistent sleep and wake-up time. This means going to bed at the same time every night and getting up at the same time every morning. Yep, weekends too.
- Set up a good sleep environment. An ideal sleep environment encourages better sleep. You can up your sleep environment by making sure your room is quiet, dark, and comfortable with things like blackout blinds, bedding, and a comfortable mattress.
- Mind what you eat and drink before bed. Going to bed full or hopped up on caffeine can result in poor sleep. Try not to eat for at least 3 hours before bed, and limit your caffeine intake to earlier in the day. Avoiding alcohol before bed is a good idea, too.
- Reduce your exposure to blue light before bed. Blue light messes with your circadian rhythm by tricking your body into thinking it’s still daytime, making it harder to fall asleep. Avoid screen time, including TV, phones, and other devices, for at least two hours before bedtime to reduce your exposure to blue light at night.
- Do something relaxing before bed. Taking a hot bath or shower before bed has been shown to help people fall asleep faster and get more restful and deeper sleep. Some other popular suggestions are reading, deep breathing, and meditation.
- Get some exercise. As long as you don’t work out right before bed, regular exercise can help you get to sleep more easily. It also lowers stress and anxiety levels, which can affect sleep.
- Talk with your doctor. Underlying medical conditions and certain medications can contribute to poor sleep. Talk with your care team if you’re having trouble falling or staying asleep or waking up tired after a night’s sleep.
While men and women generally require similar amounts of sleep, women’s sleep patterns are often influenced by hormonal fluctuations throughout different life stages, such as menstruation, pregnancy, and menopause.
These hormonal changes can lead to sleep disturbances, making women more prone to conditions like insomnia and sleep apnea.
Additionally, social and lifestyle factors, such as caregiving responsibilities, can further impact their sleep quality and duration. Understanding these differences is essential for promoting better sleep hygiene and ensuring that both men and women get the restorative rest they need to maintain overall health and well-being.
Adrienne Santos-Longhurst is a Canada-based freelance writer and author who has written extensively on all things health and lifestyle for more than a decade. When she’s not holed-up in her writing shed researching an article or off interviewing health professionals, she can be found frolicking around her beach town with husband and dogs in tow or splashing about the lake trying to master the stand-up paddle board.
