We’ve all heard the advice: adults should aim for at least seven hours of sleep each night to function at their best and maintain energy throughout the day. But sleep isn’t one-size-fits-all. Some people thrive on six hours, while others, like me, need a solid nine to feel fully rested. I’ve often noticed that my partner can function perfectly well on less sleep than I require. Various factors, including genetics, lifestyle, and even gender, may contribute to this need for more or less sleep, and in this article, we’ll explore the fascinating reasons behind these differences.
Current research suggests that women need more sleep than men— about 11 minutes more , to be precise. While this difference may seem minimal, the amount of sleep required can vary from person to person. However, there still aren't enough studies to draw definitive conclusions and most of the articles I came across were written in 2024, so it’s all new. It’s important to note that these studies do not include participants who were transgender, nonbinary, gender nonconforming, genderqueer, agender, or genderless, which is why there is mention of women, men, female and male terms only.
Hormones
Sleep disruptions are why most people have restless nights and not enough sleep. Your sleep cycle can affect your hormones and vice versa. Most women experience a lot of hormonal changes during the month because of the menstrual cycle. Not to mention, we may have to deal with pregnancy, breastfeeding, premenopause, and menopause, which all significantly affect the quality of slumber.
For instance, menstruation causes cramps, fatigue, bloating and headaches. All uncomfortable symptoms may make it harder to fall asleep and increase tiredness during the day. Pregnancy brings a whole other set of issues that we previously did not have to deal with, and I stumbled upon restless leg syndrome, which is a neurological disorder that causes an overwhelming urge to move one's legs. There is often an unpleasant, non-painful feeling in the legs that improves temporarily by moving them. It can feel like aching, tingling, or crawling in nature, and it can develop during pregnancy. Not very fun, I know.
During Menopause, women experience hot flashes, and women are more likely to develop sleep apnea during this time, which makes it harder to breathe during the night.
Furthermore, women are more likely to take naps during the day, which can affect their nighttime sleep. The studies showed that while men tend to fall asleep faster than women, women generally remain in deep sleep longer; however, this pattern changes during menopause.
Mental health
According to this article from the Cleveland Clinic, women are twice as likely to have depression or anxiety, both of which can lead to insomnia. It’s important to determine whether you need more rest or if you’re feeling depressed and uninterested in your usual activities. At times, insomnia or lack of rest causes depression or anxiety since little sleep will affect your health significantly. It is essential to consult a doctor if the reason behind the lack of sleep involves mental health issues or other conditions.
Social and cultural norms
In all the articles I found, they mentioned how women tend to care for other family members and take care of the tasks at home while also having their daily responsibilities. Women also tend to multi-task and think of many things simultaneously, which is very draining. In my personal life, I take on more tasks at home than my partner and plan things ahead, which, in turn, makes me feel exhausted at the end of the day. That is probably why I need up to 9 hours of sleep to rest fully.
The Sleepfoundation goes into more detail about this particular subject.
However, in our modern busy lives and the constant need to not “waste” time, it is more common than ever to have a bunch of restless individuals in our Western society. This can highly impact our circadian rhythms.
Circadian rhythms involve physical, mental, and behavioral changes over a 24-hour cycle, primarily influenced by light and dark. Other factors like food intake, stress, physical activity, social environment, and temperature also play a role.
How you can improve your sleep
We can all improve our sleep quality because it is important to function correctly.
- You will want to avoid caffeine, alcohol and nicotine in the evening since it can potentially keep you up for hours.
- Create a good sleep environment, whatever fits your needs, like a dark room, no noises, breathable sheets and a comfortable mattress (if you’re looking for a new mattress and you are not sure how or where to look for one, try the Polysleep quiz to find one for your needs.)
- Get some exercise; it is best to practice earlier in the morning and outdoors, as natural light can help synchronize your body's internal clock and circadian rhythms. It also reduces stress and anxiety.
- Make a sleep schedule and keep within an hour of it, even on weekends. Engage in relaxing activities, such as taking a bath or practicing stretching and breathing exercises, to feel calm and prepared for sleep.
- Reduce exposure to blue light before bed by avoiding screens 2 hours to 30 minutes before bedtime.
- You can sneak in a brief power nap of 10 to 20 minutes. Longer naps can make it harder to fall asleep later.
- Avoid eating 3 hours before bed to have zero digestive issues while falling asleep.
Polysleep Takeaway
Women generally need more sleep than men; recent studies support this idea, although research is ongoing. It's essential to consider the various factors affecting our sleep and prioritize getting a restful night's sleep.
Since March is Sleep Awareness Month, take the time to monitor your habits and identify why you might not feel rested after a night's sleep. This awareness can lead to improvements in your overall quality of life.
