Why Do Women Need More Sleep Than Men?

Key Takeaways:

• Women sleep about 11 minutes more per night than men on average but report worse sleep quality.

• Hormonal changes during menstruation, pregnancy, and menopause are among the biggest drivers of sleep disruption in women.

• Women are nearly twice as likely as men to have anxiety and depression, both closely linked to insomnia.

• Sleep needs vary by individual, but women may need additional rest to compensate for more 

Adults need seven to nine hours of sleep per night, regardless of sex. But research consistently shows that women deal with more sleep disruptions than men, and those disruptions add up over time.

On average, women sleep about 11 minutes more per night than men. That extra time likely reflects the body's way of making up for poorer quality rest. Between hormonal shifts, caregiving demands, and higher rates of mood disorders, women face more obstacles to consistent, restorative sleep than men do.

A 2024 national survey found that 49% of women get less than the recommended seven hours of sleep per night, compared to 41% of men. Women were also more likely to wake up every night (33% vs 27%) and to stay up late every night (31% vs 20%).

Even when women spend enough time in bed, the sleep they get is often lighter, more fragmented, and less restorative than what men get with the same number of hours.

Do Women Actually Need More Sleep?

One of the largest brain imaging studies ever conducted, which analyzed over 46,000 brain scans, found that women's brains were significantly more active than men's in several key regions, including the prefrontal cortex (involved in focus and impulse control) and the limbic areas (involved in emotional processing). Higher brain activity during the day may mean the brain needs more recovery time during sleep.

A 2024 review published in Sleep Medicine Reviews examined sex differences in sleep, circadian rhythms, and metabolism. The review found that women have shorter circadian periods than men, spend more time in slow-wave (deep) sleep, and show different metabolic responses to sleep loss, including a greater impact on glucose regulation and appetite hormones.

Studies also show that after going short on sleep, women spend more time in deep sleep during recovery compared to men, which suggests that women's brains are more sensitive to sleep loss and work harder to catch up.

In sleep lab settings, women appear to have better objective sleep quality than men, with more deep sleep, more total sleep time, and faster sleep onset. Yet on surveys, women consistently report feeling less rested.

A few factors may explain this gap:

• Women's circadian rhythms tend to run slightly earlier, so sleeping on a schedule set by work or family may not fully align with their natural cycle

• Conditions like anxiety or depression, which are more common in women, may reduce how restorative sleep feels

• Sleep measurement tools were historically designed around male sleep patterns and may not fully capture how poor sleep shows up in women

How Hormones Affect Women's Sleep

Hormonal fluctuations are one of the biggest reasons women experience more sleep problems than men. Estrogen and progesterone both influence the sleep-wake cycle, and their levels shift constantly, monthly, and across every major life stage.

A 2024 review from Brigham and Women's Hospital and Harvard Medical School examined how insomnia presents differently in women across the lifespan, noting that biological differences between men and women, hormonal variation, mood disorders, and social stressors all contribute to higher rates of sleep disruption in women.

Menstrual Cycle

About one-third of women report trouble sleeping around their period. In the days before menstruation, progesterone levels drop, which can affect how quickly you fall asleep and how deeply you stay asleep. Common symptoms that interfere with rest include:

• Cramps and bloating

• Headaches

• Increased daytime fatigue and sleepiness

Women with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) tend to experience more severe sleep disruption during this phase.

Pregnancy

Sleep problems increase as pregnancy progresses. By the third trimester, about 40% of pregnant women report insomnia symptoms. Contributing factors include:

• Back pain and physical discomfort

• Frequent nighttime bathroom trips

• Heartburn

• Restless legs syndrome, which some women develop during pregnancy

• Anxiety about labor, delivery, and parenthood

Poor sleep during pregnancy has been linked to a higher risk of preeclampsia, gestational diabetes, longer labor, and postpartum depression.

Postpartum

After delivery, hormone levels drop sharply. Combined with the demands of a newborn who wakes every few hours, postpartum sleep deprivation is nearly universal. A large study of over 4,600 parents found that in the first three months after birth, new mothers lost about an hour of sleep per night compared to pre-pregnancy levels, while new fathers lost about 13 minutes. For women who breastfeed, nighttime feedings add another layer of disruption that can persist for months.

Perimenopause and Menopause

Sleep problems often become most pronounced during the menopausal transition. Declining estrogen and progesterone levels affect the body's production of melatonin and disrupt the circadian rhythm. Common sleep-related symptoms during this stage include:

• Hot flashes and night sweats affect up to 85% of menopausal women

• Taking longer to fall asleep

• Spending less time in deep sleep

• Increased risk of sleep apnea

• Increased risk of restless legs syndrome

Sleep apnea in women is frequently underdiagnosed. Women with sleep apnea are more likely to present with fatigue, insomnia, and morning headaches rather than the loud snoring that typically leads to evaluation in men. After menopause, the gender gap in sleep apnea narrows significantly, with postmenopausal women showing rates much closer to those seen in men.

Also Read: How Menopause Affects Sleep (and Ways to Sleep Better)

Mental Health, Mood, and Sleep

Women are nearly twice as likely as men to be diagnosed with anxiety and depression. Both conditions are closely associated with insomnia, and the relationship goes both ways: poor sleep worsens mood, and mood problems make sleep harder.

Among people with depression:

• 80% experience insomnia

• 20% have obstructive sleep apnea

• 15% have hypersomnia (sleeping too much)

A study from Duke University found that poor sleep in women is more strongly associated with psychological distress, feelings of depression, anger, and hostility than it is in men with the same level of sleep disruption. The study also found that women who took longer than 30 minutes to fall asleep showed the worst health risk profiles, including elevated markers for heart disease and type 2 diabetes.

Also Read: How to Get Better Sleep Even When You're Stressed

Caregiving and Daily Demands

Beyond hormones and mental health, women's sleep is also shaped by their daily roles and responsibilities. Women are more likely than men to wake during the night to care for children, aging parents, or other family members. These interruptions reduce sleep quality even when total time in bed looks adequate.

Women are also more likely to nap during the day to compensate for disrupted nighttime sleep. While naps can help with fatigue, they can reduce the ability to sleep at night and make it harder to fall asleep at bedtime.

How to Improve Your Sleep

If you are dealing with disrupted or poor-quality sleep, these strategies can help.

1. Stick to a consistent schedule. Go to bed and wake up at the same time every day, including weekends. Staying within an hour of your usual times helps keep your circadian rhythm on track.

2. Build a wind-down routine. Spend 20 to 30 minutes before bed on calming activities like reading, stretching, guided breathing, or journaling. Avoid screens during this time, as blue light suppresses melatonin production.

3. Keep the bedroom cool and dark. A room temperature of around 65°F is ideal. For women dealing with hot flashes or night sweats, cooling pajamas and breathable bedding can also help.

4. Exercise regularly, preferably in the morning. Physical activity improves sleep quality and helps regulate your internal clock. Morning outdoor light exposure is especially helpful for setting your circadian rhythm. Avoid intense exercise close to bedtime.

5. Manage stress and anxiety. If your mind races at night, a brief meditation, progressive muscle relaxation, or writing down your worries before bed can help clear your head before sleep.

6. Limit caffeine and alcohol. Caffeine can stay in your body for up to eight hours. Alcohol may help you fall asleep initially, but it disrupts sleep in the second half of the night.

7. Try a natural sleep aid. If you are looking for gentle, daily sleep support, Sip2Sleep® is a liquid supplement taken directly under the tongue for fast absorption. It is made from Montmorency tart cherry extract, which supports the body's natural melatonin production, and Venetron®, derived from the rafuma plant, which promotes relaxation and helps reduce stress and anxiety at bedtime. It is non-habit forming and designed to work with your body's own sleep cycle.

 

Frequently Asked Questions

 

Why is my sleep worse before my period?

Progesterone levels drop in the days before menstruation, which can affect sleep onset and sleep depth. Cramps, bloating, and headaches also interfere with rest. Women with PMS or PMDD tend to experience more pronounced sleep disruption during this phase.

Why can't I sleep during menopause?

Declining estrogen and progesterone levels affect melatonin production and circadian rhythm regulation. Up to 85% of menopausal women experience hot flashes, which cause nighttime awakenings. The risk of sleep apnea and restless legs syndrome also increases during this stage.

Does anxiety affect women's sleep more than men's?

Women are nearly twice as likely to have anxiety, and research suggests the emotional effects of poor sleep are more pronounced in women. A Duke University study found that sleep-deprived women experienced significantly more psychological distress than men with the same level of sleep disruption.

How much sleep do women actually need?

The recommended amount is seven to nine hours per night for all adults. Individual needs vary. The best way to assess whether you are getting enough is how you feel later in the morning, not right after waking. If you consistently feel unrested despite spending enough time in bed, the quality of your sleep may need attention.

References

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