Do Women Really Need More Sleep?

According to research, women really do need more sleep than men. Here’s why.

My husband and I have very different sleep experiences. Once his head hits the pillow, he’s out. And while he struggles with snoring, it’s nothing that a BreathRight strip can’t fix. That’s not how things go for me. It takes me a while to drift off, and once I do, any small sound, like my dog getting up from his bed, makes me stir. So even when we go to bed and wake up at the same time, I’m always a bit more sluggish the next day. It turns out, I may actually need more sleep than him.

It comes down to differences in biology. Unlike men, women grapple with hormonal shifts, a higher propensity for mental health challenges, and an increased likelihood of sleep disorders. In short, for many women, getting deep, restful sleep is challenging. To make up for the gap, we need a bit more shuteye — about 11 minutes more, to be exact.

Here’s more about why women need more sleep and how to get better quality shuteye.

woman dressing bed with avocado cotton gauze bedding

Photo courtesy of Avocado.

Hormonal Changes

During monthly menstrual cycles, pregnancy, and menopause, the levels of progesterone and estrogen in women’s bodies fluctuate — which can have a profound effect on sleep.

Progesterone is a hormone that helps maintain pregnancy. So, it makes sense that this hormone skyrockets in the weeks leading up to a woman’s period. However, if a woman doesn’t become pregnant, there’s no need for elevated progesterone levels and the body reverses course. Right before the start of a period, the amount of progesterone in the body plummets, resulting in “PMS” symptoms like fatigue, waking up frequently at night, difficulty falling asleep, and poor sleep quality.

Throughout pregnancy, hormones ebb and flow dramatically. Particularly during the first trimester, the body produces tons of estrogen to support the multitude of internal activities taking place. This spike can disrupt the normal sleep cycle and is part of the reason women often report feeling tired during the first 12 weeks. Of course, later in pregnancy, once hormones have leveled out, common side effects like frequent urination, headaches, and restless leg syndrome make sweet slumber harder to come by. According to one study, 68% of women reported having altered sleep during pregnancy, which increased from 13% in the first trimester to 66% in the third trimester.

Then there’s menopause. This season of hormonal change happens as women age. Hot flashes and night sweats alone will throw a wrench in the sleep cycle. But the decline in progesterone and estrogen doesn’t help, either. Compared to premenopausal women, postmenopausal women report experiencing more trouble falling and staying asleep, difficulty sleeping, nighttime awakenings, and daytime drowsiness.

Photo courtesy of Avocado.

Mental Health

From the time women start puberty, the hormonal changes they experience put them at higher risk of sleep disturbance. The problem is, a lack of quality slumber can increase your chances of mental health issues like depression and anxiety that, in turn, impact sleep.

Depression is also about 50 percent more common in women than men. And of those who struggle with depression, 75 percent reported having trouble falling and staying asleep. So not only are women more inclined to suffer from this particular mental health issue, it’s also among the reasons they struggle to sleep and, thus, need more of it.

Sleep Disorders

Women also need more sleep because they’re 41 percent more likely than men to experience insomnia — and that risk increases with age. It’s not just insomnia, either. Their chance of developing restless leg syndrome is twice as high. Meanwhile, 47 to 67 percent of post-menopausal women struggle with obstructive sleep apnea, a type of sleep disorder in which the throat relaxes during sleep making it more difficult to breathe.

Women are more likely than men to report difficulty maintaining sleep, feeling unrefreshed in the morning, and excessive daytime sleepiness.

Photo courtesy of Avocado.

Read more: How to Combat Sleep Anxiety

How to Get Better Sleep

You can’t do much about biological changes that impact sleep. But you can set yourself up for a better night of slumber.

Optimal temperature. Studies show that we sleep better in cooler temps. So about an hour before bed, set the thermostat to 68 degrees. That way, it’s nice and cool once you’re ready to slip under the covers.

Breathable bedding. Ever woken up damp with sweat? Bedding made of synthetic fibers that trap heat is likely a major part of the problem. To help keep the night sweats at bay, opt for bedding made of certified organic cotton or linen, like Avocado’s super breathable Organic Cotton Sheets, all-season Alpaca Duvet Insert, and Organic Linen Duvet Cover.

Avoid caffeine and alcohol. A cup of coffee even a few hours before bed can keep you up late or make it hard to fall asleep. And while you may fall asleep easily after a glass or two of wine, alcohol will keep you from the deep, restful sleep your body needs.

Limit screen time. The blue light from screens disrupts the body’s production of melatonin, also known as the sleep hormone, which can make it more difficult to drift off. So it’s good practice to avoid screen time about an hour before bed.

Photo courtesy of Avocado.

Read more: How Alcohol Affects Sleep

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Meredith is a freelance writer specializing in wellness, sustainability, and the outdoors. When she's not writing or brainstorming new content, you can find her barefoot in her backyard, cooking up a new recipe, and spending time with her husband, her beagle, and her cat.