Do Women Need More Sleep Than Men?
Medically reviewed by Lauren Schlanger, MDMedically reviewed by Lauren Schlanger, MDSleep is essential to living well—both physically and mentally, and everyone needs and deserves a good night’s sleep. Individual sleep requirements vary based on age, activity level, and existing medical conditions. Some studies show that women may need more sleep than men and are more likely to experience adverse health effects without enough sleep. However, the evidence is inconclusive.Learn why women may need more sleep than men, how many hours are necessary, and what factors contribute to the amount of sleep required.
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A Note on Gender and Sex TerminologyVerywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
How Many Hours of Sleep Do Women Need?On average, healthy adults should get between seven and nine hours of sleep each night. However, there is limited research on how much sleep women need.It is important to consider that this recommendation is for generally healthy adults. Young adults and children, anyone with a history of getting too little sleep, and those experiencing illness, injury, or physical or mental health concerns may need more sleep.The quality of your sleep is also important. Feeling tired during the day and needing to rely on caffeine are signs that you need more quality sleep.Why Do Women Need More Sleep?Various factors contribute to why women may need an average of 11 minutes more sleep than men. Hormonal changes throughout the month and with age, gender-based responsibilities (e.g., caregiving), increased risk of sleep disorders, and other health concerns such as chronic pain and other health and life differences all contribute.Hormones and Menstruation Monthly hormonal changes can impact sleep quality and duration. For example, the hormone progesterone increases during the luteal phase of the menstrual cycle and can increase drowsiness, but that doesn't necessarily mean improved sleep quality or more sleep.Hormone changes during perimenopause and menopause may also contribute to sleep disruptions. Hot flashes are a common symptom during these phases, which often disrupt sleep and can lead to an increased need for sleep among people in this phase of life.Hormones can affect people differently, so hormonal fluctuations during different phases of the cycle, along with symptoms of premenstrual syndrome (PMS) and menstrual challenges, such as heavy bleeding, can make sleeping difficult. Sleep disruptions can be particularly challenging because more sleep is often necessary to cope with and recover from menstrual health concerns.Increased Risk of Sleep DisordersCompared to men, women are more likely to experience poor sleep quality, too little sleep, and sleep disorders such as insomnia and restless leg syndrome. Menstruation, pregnancy, postpartum, and menopause contribute to the discrepancy in sleep needs between women and men.Additional lifestyle factors contribute to this increased risk. People with a history of too little quality sleep, regardless of the cause, have an increased need to catch up on sleep and make up for sleep debt.More Time Spent on Unpaid LaborA 2021 study found that women are responsible for 75% of unpaid labor, such as managing household healthcare appointments, laundry, cleaning, and other household tasks, in addition to their paid jobs.The increased mental and practical load carried by women may lead to a need for additional sleep. Because their time is limited, women are often unable to find enough time for all of their responsibilities and are chronically sleep deprived as a result.Different Views on SleepMen and women have different views on sleep. Women tend to place a higher level of importance on sleep than men do. This may be—partially—because they are less likely to get enough sleep consistently and have more regular reminders of the adverse effects of sleep deprivation. Lack of consistent, quality sleep can lead to an increased appreciation of sleep and a higher prioritization of other activities.
Related: Why Am I Always Tired? 20 Reasons Females Are Fatigued
How Much Sleep Do You Need?The amount of sleep you need depends on your sex, age, and physical and mental health. The average, healthy adult needs seven to nine hours of sleep per night. Women tend to need more sleep than men, but research is limited, and how much more is necessary remains unclear. Anyone facing physical or mental health challenges may need more sleep.The following amounts of sleep per day (every 24 hours) are recommended for generally healthy people by age:
Age range
Sleep required
65+
7–8 hours
26–64
7–9 hours
18–25
7–10 hours
14–17
8–10 hours
6–13
9–11 hours
3–5
10–13 hours
1–2
11–14 hours
>1
12–20 hours
Total sleep time may include both nighttime sleep and naps.
Related: The Relationship Between Sleep and Life Expectancy
Tips for Better SleepTo help you get more—and better—sleep, you can do many things throughout the day and before bed. Some examples include limiting caffeine and consuming it only in the morning (if at all), avoiding alcohol, managing stress, and exercising regularly.Regardless of the total amount of sleep you need, good sleep hygiene is essential to getting enough quality sleep. Following a routine that promotes sleep can go a long way in increasing quality sleep time. Below are some additional tips for a good night's sleep:Create a presleep routineDim lights before sleepEat a well-balanced dietExercise regularlyGo to bed at the same time every nightKeep electronics outside of the bedroomLimit caffeine, especially later in the dayManage stressPractice relaxation exercisesReserve the bed for sleep and sexSummaryEveryone needs sleep to maintain their health and live well. The amount of sleep needed varies by person. Women need more sleep than men, children need more sleep than adults, and those experiencing physical or mental health challenges need additional sleep to recover and cope. Healthy adults need seven to nine hours of sleep per night. Regardless of sleep needs, practicing good sleep hygiene can help to improve sleep quality and increase total sleep time. Read the original article on Verywell Health.
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