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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 their male counterparts, but they also have a more challenging time getting it. Societal expectations and lifestyle differences play a role in these discrepancies, but it’s basic body chemistry that's the real issue.
Although age and stage of life significantly influence sleep changes for both sexes, studies suggest that female sex hormones affect sleep quality and regulation. While these hormones appear to promote better sleep overall, the constant fluctuations with menstrual cycles, pregnancy, postpartum and menopause lead to disruptions in female sleep patterns and needs — a problem that most biological males don't 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 sex.
Sleep requirements evolve throughout your lifetime, so how do you know how much sleep you reallyneed? According to the Centers for Disease Control and Prevention (CDC), adults need 7-9 hours of sleep each night. That said, because sleep needs vary from person to person, you may want to think about your sleep habits toward the end of a relaxing vacation. How long do you tend to naturally sleep without the pressure of work schedules or alarms?
"There are individuals who need much less than the general average, as well as those that need more," says sleep expert Jessica Mong, professor of pharmacology at the University of Maryland School of Medicine. She added that it's "also dependent on one’s homeostatic sleep need or sleep debt."
She explains that our society is chronically sleep-deprived, meaning that more sleep is usually needed for someone to feel truly rested.
An emerging area of sleep research is the role of sex differences, especially the impact of sex hormones on sleep. One novel study performed in 2013 found that women sleep about 11-13 minutes more per night than men, but there has been little research to explain why.
Sex and gender are known to affect a wide range of clinical conditions, yet not much attention has focused specifically on the link between sex and sleep differences. In a large 2020 review study, however, researchers noted the differences in sleep time between boys and girls began as young as six months and continued through childhood and adolescence. In the same review, it was found that in animal studies, oestradiol, the primary form of estrogen, significantly influences sleep and wake cycles while testosterone, the primary male reproductive hormone, seems to have no notable effect on sleep patterns.
Women's longer sleep periods and the role estrogen appears to play on sleep cycles indicates that women likely sleep better than men thanks to their intrinsic hormones. However, that's not necessarily the case. "While women may be sleeping an average of 10 minutes more, the duration of sleep is not as important as the timing and quality of sleep," Mong says. "There is a clear sex difference in the circadian timing of melatonin and body temperature, with women having their peak almost an hour earlier than men."
Mong explains that this indicates women should go to bed earlier than men, which often isn't the case. "As a result, women may experience poor sleep quality due to this misalignment [of sleep timing], which could shift their sleep duration to be longer," she explains.
The role of sex hormones in sleep quality and duration is most pronounced during phases of life characterized by significant hormonal shifts. Puberty marks a time of substantial hormonal changes for everyone, but women face additional challenges during pregnancy and menopause. These life phases see the most significant fluctuations in estrogen and progesterone levels, which also affect sleep.
Mong says that the influence of hormones on sleep cycles is particularly evident during pregnancy, with progesterone levels peaking at the end of the first and the beginning of the second trimester. Higher progesterone levels are associated with increased drowsiness and may even induce sleep. So while women may be sleeping more during pregnancy, it's likely because they need it, and their hormones are helping stimulate the need.
Beyond the major hormonal shifts of puberty, pregnancy and menopause, women also experience more routine hormonal changes during their menstrual cycle. Data shows that women report higher rates of sleep disturbances and poorer quality sleep in the week before their periods — exactly when levels of estrogen and progesterone drop significantly, taking away the seemingly protective effect that these hormones have on sleep.
Sleep problems are known to increase with age across both sexes, but in women, these changes are often driven by hormonal fluctuations, societal roles and expectations.
For instance, women reach puberty earlier and typically sleep longer than men until they are 50-60 years old, the period when menopause sets in and hormone levels change dramatically. A notable difference is the elevated risk of insomnia among women of this age. "The elevated occurrence typically happens during ovarian hormone fluctuations, particularly around perimenopause and into menopause," Mong says. Even so, 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 disruption during this time," Mong says.
Finally, post-menopause, women experience continued alterations in core body temperature, melatonin rhythms and circadian cycles, leading to reduced sleep duration and quality.
One other factor that's impossible to ignore is the role of parenthood and caregiving on women's sleep needs and quality. While women may tend to sleep slightly more than men, work schedules and family responsibilities significantly affect the quality of their sleep. For instance, one 2023 study found that while new dads of infants slept less than new moms, the new moms had poorer sleep quality than their male partners.
Numerous holistic methods as well as over-the-counter and prescription treatments can help you achieve a better night's sleep. While hormone-driven changes are beyond your control, you can take steps to enhance your sleep quality.
Mong believes that sleep deprivation in our society stems from several factors. "Electronic devices and the ability for us to continue activity 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 shutting down electronic devices well before bedtime. "Power down your television, phone or other devices two hours before bedtime 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 best to allow your natural sleep cycle to dictate the duration of sleep rather than your alarm clock.
Adults should get 7-9 hours of sleep a night. There’s no sex-specific recommendation, but research suggests that women sleep about 11 minutes more than men, on average.
While there's no precise number, the menstrual cycle frequently causes sleep disruptions. Most women notice the most significant sleep disturbances in the week before their period. It's likely worthwhile to prioritize sleep during this week to help offset any sleep disruptions you experience.
All adults need 7-9 hours of sleep per night, although this varies from person to person.