Sleep is important for everyone, but do women need more than men?
This has been an ongoing discussion among researchers and medical experts, as they weigh the various biological factors that come into play.
Sleep expert Dr. Wendy Troxel, a senior behavioral specialist at the RAND Corporation and a licensed clinical psychologist in Utah, said the idea that women need significantly more sleep than men “is often overstated.”
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Research has shown that the difference between men and women is “pretty minimal,” with women only needing 11 to 13 minutes more sleep, Troxel told Fox News Digital.
In addition to insomnia, women are more likely to experience other sleep disorders, such as restless legs syndrome, which can compromise sleep quality. (iStock)
“This exaggeration can pressure women to focus on achieving a specific number of hours of sleep, potentially at the expense of sleep quality,” she said.
“This is problematic, as women already have twice the risk of suffering from insomnia than men.”
Sleep medicine physician Dr. William Lu, medical director of Dreem Health in San Francisco, said women tend to sleep more than men — about 10 to 20 minutes more per night, studies show.
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“However, we don't know for sure if it's because women need more sleep or because men don't get enough sleep,” she told Fox News Digital.
“If the reason is that women need more sleep, it's very likely that hormones play a big factor.”
'Maximum self-care'
Troxel said she considers sleep to be “the ultimate self-care for women, although it is often the first thing to be sacrificed amid life's many demands.”
Since women face approximately twice the risk of depression as men, it is especially important that they maintain healthy sleep schedules to support their mental health and well-being, she noted.
It can be difficult for pregnant women to find a comfortable sleeping position, which can affect sleep quality, one expert said. (iStock)
“More generally, quality sleep can support brain health, relationship health, and overall physical health, including reducing the risk of heart disease,” the expert said.
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Getting good sleep can also help women better manage stress, maintain a healthy weight, and boost the immune system.
How much sleep is enough?
Sleep duration “depends a lot on the individual,” according to Lu.
“Get enough sleep to feel rested and refreshed,” he advised. “Too many people focus on the specific amount of sleep they need and not how they feel after waking up.”
“As a general rule, women can aim for about 7.5 hours of sleep per night.”
Studies show that women tend to sleep up to 20 minutes more per day than men. (iStock)
Dr Navya Mysore, medical director at online healthcare platform Nurx, suggested that both men and women need between seven and nine hours of sleep a night.
“Too many people focus on the specific amount of sleep they need and not how they feel after waking up.”
“It is difficult to determine exactly how much more sleep a woman may need compared to men, as there are many factors that can influence sleep quality, such as stress levels, sleep hygiene habits, exercise, diet and alcohol,” New York explained. Mysore based on Fox News Digital.
“If you have better quality sleep, you may need about seven hours a night, compared to someone with poorer sleep quality who needs about nine hours,” he added.
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Troxel agreed that instead of focusing solely on sleep duration, men and women should be encouraged to “optimize all aspects of sleep health.”
This includes the duration, quality and consistent patterns of sleep and wakefulness throughout the week, he said.
Sleep challenges affecting women
Women face more frequent hormonal changes, which Troxel says can lead to fragmented sleep and an increased risk of insomnia, especially during menstrual cycles, pregnancy and menopause.
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“About 60 percent of women experience sleep disturbances during the menopausal transition, but these symptoms often go untreated, which can have a significant negative impact on quality of life,” she said.
Lu added that in the weeks leading up to her period, a woman may feel increasingly tired and need to sleep more.
A person with better quality sleep will need fewer hours of sleep per night, one expert said. (iStock)
According to Mysore, in the second half of the menstrual cycle (or luteal phase), progesterone levels increase, which can make women feel more sleepy and can lead to poorer sleep quality.
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Pregnancy can also cause sleeping difficulties.
“Many [pregnant] “Women have difficulty falling or staying asleep, which can make them feel more tired during the day,” Lu said.
“There are effective non-pharmacological treatments for insomnia and it is crucial to ensure these options are accessible to all women,” said one sleep expert. (iStock)
“There are also increased risks of obstructive sleep apnea and restless legs syndrome during pregnancy, which can influence sleep quality.”
Menopause symptoms, such as hot flashes, can also cause sleep disturbances.
“About 60% of women experience sleep disturbances during the menopausal transition, but these symptoms often go untreated.”
Both experts added that women fulfilling traditional caring roles and social expectations while working can also contribute to sleep disruptions and additional stress.
Those who experience ongoing sleep problems should consult a medical provider for recommendations.
