Women and men love to debate the differences between the sexes. But here’s the reality: Science confirms that women not only need more quality sleep than men, but they also have a harder time getting it. Social expectations and lifestyle differences play a role in these discrepancies, but the real issue is basic body chemistry.
Although age and stage of life significantly influence sleep changes in both sexes, studies suggest that female sex hormones affect sleep quality and regulation. Although these hormones appear to promote better sleep in general, the constant fluctuations in menstrual cycles, pregnancy, postpartum and menopause lead to disruptions in female sleep patterns and needs – a problem that most biological men do not have to face.
Here you’ll discover how hormones influence sleep cycles, what this means for different stages of life, and practical tips on how to improve sleep — regardless of gender.
How much sleep should women get every night?
Sleep needs evolve throughout life, so how do you know how long you actually sleep? to need? According to Centers for Disease Control and Prevention (CDC), adults need 7 to 9 hours of sleep every night. That said, because sleep needs vary from person to person, you may want to think about your sleep habits at the end of a relaxing vacation. How long do you tend to sleep naturally, without the pressure of work schedules or alarms?
“There are individuals who need much less than the general average, as well as those who need more”, says sleep expert Jessica Mong, professor of pharmacology at the University of Maryland School of Medicine. She added that “it also depends on the homeostatic need for sleep or sleep debt.”
She explains that our society suffers from chronic sleep deprivation, which means that more sleep is often necessary for someone to feel truly rested.
Sex-driven sleep needs
An emerging area of sleep research is the role of sex differences, especially the impact of sex hormones on sleep. One new study conducted in 2013 found that women sleep about 11 to 13 minutes more per night than men, but there is little research to explain why.
Sex and gender are known to affect a wide range of clinical conditions, but little attention has been paid specifically to the link between sex and sleep differences. In a large 2020 review studyHowever, researchers noted that differences in sleep time between boys and girls began as early as six months and continued throughout childhood and adolescence. In the same review, it was found that in animal studies, estradiol, the primary form of estrogen, significantly influences sleep and wake cycles, while testosterone, the main male reproductive hormone, appears to have no notable effect on sleep patterns. sleep.
Women’s longer sleep periods and the role that estrogen appears to play in sleep cycles indicate that women likely sleep better than men thanks to their intrinsic hormones. However, this is not necessarily the case. “Although women can sleep an average of 10 minutes longer, sleep duration is not as important as the timing and quality of sleep,” says Mong. “There is a clear difference between the sexes in Circadian timing of melatonin and body temperaturewith women peaking almost an hour before men.”
Mong explains that this indicates that women should go to bed earlier than men, which is often not the case. “As a result, women may have poor sleep quality due to this misalignment. [of sleep timing]which could increase sleep duration,” she explains.
The role of sex hormones in women’s sleep patterns
The role of sex hormones in sleep quality and duration is most pronounced during stages of life characterized by significant hormonal changes. Puberty marks a time of substantial hormonal changes for everyone, but women face additional challenges during pregnancy and menopause. These life stages feature the most significant fluctuations in estrogen and progesterone levels, which also affect sleep.
Mong says the influence of hormones on sleep cycles is particularly evident during pregnancy, with progesterone levels peaking at the end of the first and beginning of the second trimester. Higher progesterone levels are associated with increased drowsiness and can even induce sleep. So although women sleep more during pregnancy, it’s likely because they need it and their hormones are helping to stimulate that need.
In addition to the major hormonal changes of puberty, pregnancy, and menopause, women also experience more routine hormonal changes during the menstrual cycle. The data shows that women report higher rates of sleep disturbances and poorer quality sleep in the week before their period – just when estrogen and progesterone levels drop significantly, eliminating the seemingly protective effect these hormones have on sleep.
How Age and Life Stage Play a Role in Women’s Sleep
Sleep problems are known to increase with age in both sexes, but in women, these changes are often driven by hormonal fluctuations, social roles and expectations.
For example, women reach puberty earlier and typically sleep more than men until they are 50-60 years old, when menopause begins and hormone levels change drastically. One notable difference is the increased risk of insomnia among women this age. “Elevated occurrence typically occurs during ovarian hormonal fluctuations, particularly perimenopause and menopause,” says Mong. Still, if you are experiencing these menopause-related challenges, there are treatment options that may be helpful, including cognitive behavioral therapy and hormone therapy. “Estrogens have been shown to be an effective treatment for sleep disturbances during this period,” says Mong.
Finally, postmenopausal women experience ongoing changes in core body temperature, melatonin rhythms, and circadian cycles, leading to reduced sleep duration and quality.
Another factor that is impossible to ignore is the role of parenting and caregiving on women’s sleep needs and quality. Although women tend to sleep a little more than men, work schedules and family responsibilities significantly affect the quality of your sleep. For example, a 2023 Study found that although new fathers of babies slept less than new mothers, new mothers had worse sleep quality than their male partners.
How can women improve their sleeping habits to get enough sleep?
Various holistic methods, as well as over-the-counter and prescription treatments, can help you get a better night’s sleep. Although the changes caused by hormones are beyond your control, you can take steps to improve your sleep quality.
Mong believes that sleep deprivation in our society stems from several factors. “Electronic devices and the ability to continue activities after dark are major contributors to chronic sleep deprivation,” she explains. “Other contributors include shift work, circadian timing disorders and neurodegenerative diseases.”
To improve sleep hygiene, Mong recommends turning off electronic devices well before bed. “Turn off your television, phone, or other devices two hours before bed to ensure you get between 7 and 8 hours of sleep,” she suggests. “This means turning off devices between 9 and 11 hours before you need to wake up. Do this for a week and see if you wake up feeling more rested.
It’s generally better to let your natural sleep cycle dictate the length of sleep, rather than your alarm clock.
Common questions
How many hours of sleep do women need?
Adults should sleep 7 to 9 hours a night. There is no specific recommendation for sex, but studies suggest that women sleep about 11 minutes more than men, on average.
How many hours of sleep does a woman need during menstruation?
Although there is no precise number, the menstrual cycle often causes disruptions in sleep. Most women notice the most significant sleep disturbances in the week before their period. It’s probably worth prioritizing sleep during this week to help compensate for any sleep disruptions you experience.
How many hours should men sleep?
All adults need 7 to 9 hours of sleep per night, although this varies from person to person.
Meet our experts
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Jessica MongPhD, professor of pharmacology and assistant dean for graduate students and postdoctoral studies at the University of Maryland School of Medicine
