About Sleep
Sleep Related Conditions
Sleep Disorders
How many hours of sleep do women need compared to men? Does the gender difference matter? In general, all healthy adults are advised to get a minimum duration of seven hours of sleep per night to ensure good overall health. However, there are a few reasons why women may need more sleep in comparison to men. Let’s dig deeper into this article to find out why this is the case.
Why Do Women Need More Sleep Than Men?
Generally, the recommended amount of sleep for adults, regardless of gender, is typically between seven or more hours each night [1]. However, the amount of sleep that a woman may need is influenced by various factors such as age, hormonal changes, stress, or physical demands.
Age
Like all adults, it is also recommended for older adults to get between seven to nine hours of sleep. However, many adults’ sleep patterns change as they age. They tend to sleep earlier and wake up much earlier, or experience frequent nighttime sleep disruptions.
For older women, they have a 40% increased risk of developing insomnia compared to men. Additionally, they may also have a longer sleep latency, increased daytime sleepiness, and sleep 20 minutes less in comparison [2].
Hormonal changes
Hormonal changes are normal throughout a woman’s lifetime as a result of factors like the menstrual cycle, pregnancy, menopause, and post-menopause [3].
A week before a woman receives her menses and during her menses, she may experience symptoms of disrupted sleep, increased awakenings, and insomnia due to fluctuations in progesterone and estrogen hormones. Likewise, during pregnancy, a woman may experience increased daytime sleepiness and struggle to get enough deep sleep and REM sleep.
Certain late-stage pregnancy symptoms such as restless leg syndrome may also contribute further to poor sleep.
Menopause typically begins when a woman reaches her 40s or 50s, marking a natural transition in her life. During this period, decreased deep sleep, increased nighttime awakening, and depression are some of the commonly reported symptoms. For post-menopause, there’s a higher risk of developing obstructive sleep apnea (OSA) which causes sleep disturbances. Thus, as a result, a woman may need more sleep to make up for the poor sleep quality.
Stress and lifestyle
Lifestyle factors, such as work and family responsibilities can also affect a woman’s sleep needs. Women often have to navigate both the traditional role of being a homemaker and the professional role of a career woman. At times, it can be quite overwhelming to balance both responsibilities, leading to increased stress and poor sleep.
Do Women Sleep More than Men?
Research suggests that women have some sleep differences compared to men. Women tend to sleep longer than men due to their unique physiological needs, with an average of 5 to 28 minutes more sleep per night. The biological factor, hormones play a huge role in this along with other factors related to social responsibilities, lifestyle, and more.
In general, women tend to get more sleep and take frequent daytime naps [4]. Also, a common perception is that women fall asleep faster compared to men. However, there’s a lack of scientific evidence to support this.
Consequences of Not Getting Enough Sleep
Not getting enough sleep or sleep loss is associated with various health consequences such as an increased risk of cardiovascular disease, diabetes, obesity, depression, heart attack, and stroke [5].
Chronic sleep deprivation can also lead to decreased productivity and impaired cognitive function [6]. Not getting enough sleep can lead to fatigue, decreased productivity, and impaired cognitive function.
Tips For Women to Get More Sleep
If you’re a woman who has trouble sleeping and is searching for ways to improve your rest, here are some effective sleep hygiene tips to help you sleep better.
1. Establish a consistent sleep schedule
Establishing a consistent sleep schedule by sleeping and waking up at the same time, even on weekends, can help regulate the body’s circadian rhythm. It helps to improve the quality of sleep that you are getting and has a positive effect on your physical and mental health [7], [8].
2. Create a comfortable sleep environment
Creating a comfortable sleep environment can also help to improve sleep quality and ensure that you get more sleep at night. A good sleeping environment is dark, cool, and quiet.
You can achieve this by using curtains or shades to block out light and removing any sources of blue light. You should also set your room temperature at a comfortable temperature between 60 to 70ºF and opt to use a white noise machine or a sleep sound app like ShutEye® to drown out loud noises. That way, you can ensure that you are getting the good rest that you need [9].
3. Manage night sweats or hot flashes
If you are experiencing menopause, one of the most common symptoms is night sweats or hot flashes. Hot flashes can cause discomfort, leading to disrupted sleep. Fortunately, there are some lifestyle changes that you can make to help you lessen the discomfort such as lowering the bedroom temperature at night, drinking cold water before bed, and ensuring that your bedding layers are not too thick [10].
If these do not work, you may be advised to take non-hormonal medications to treat your hot flashes. Before getting on any medications, you should always seek the advice of a doctor to see if it is right for you and how to manage potential side effects.
4. Practice relaxation techniques
Relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation exercises can also help to calm the mind, and lower blood pressure and heart rate to ease into sleep better.
Besides these, you can also try to read a relaxing bedtime story or listen to soothing music for sleep as part of your pre-bedtime routine.
5. Avoid caffeine and electronic use before bedtime
Lastly, if you are looking to get more sleep, try to avoid drinking caffeine past mid-afternoon and avoid using any electronic devices at least one hour before going to bed. Caffeine is a stimulant that is meant to keep you awake. Drinking it before you’re about to go to sleep may affect your ability to fall asleep, resulting in sleep problems.
Also, electronic devices emit blue light which is not good for your body’s sleep-wake cycle. Our body follows a light-dark schedule, meaning that when there’s light, our body will recognize it as a signal to stay awake. When it’s dark, our body will recognize it as a signal to stay asleep [11]. Exposure to blue light will send a signal to our body to stay awake, interfering with melatonin production. When melatonin is decreased, it takes a longer time for us to fall asleep.
When to Seek Help from a Sleep Specialist
If you are experiencing sleep problems such as excessive daytime sleepiness, and persistent struggle to fall asleep or wake up, you may want to consider seeking help from a sleep specialist. A sleep specialist can provide personalized guidance on possible treatment options or ways to manage your condition.
Likewise, if you are experiencing any sleep disorders such as insomnia, restless leg syndrome, or sleep apnea, you are strongly encouraged to seek advice from a sleep specialist.
Conclusion
While a woman’s sleep needs vary based on individual factors and lifestyle, prioritizing sleep health is essential. Practicing good sleep hygiene and effectively managing hormonal changes can make a significant difference in achieving restful, quality sleep.
If you are looking for a natural way to improve your sleep quality, try out the ShutEye® app. ShutEye® helps you to track your sleep, offering personalized sleep tips to ensure good sleep quality and a healthy sleep duration. Try it for free today!
