It’s true: women need more sleep than men

Sleep is essential to your mental health, physical health, and overall quality of life. But data shows that many Americans aren’t getting enough of it.

According to a Gallup poll, more than half (57%) of adults say they would feel better if they got more sleep. While 25% of Americans report sleeping at least eight hours a night, 20% of people report sleeping five hours or less.

The recommended amount of sleep varies for everyone, depending on unique factors. Some research suggests that women and men have different needs when it comes to adequate sleep.

Do women need more sleep than men?

Many medical experts believe that women need more sleep than men. To understand how much sleep women need, we spoke with Dr. Carlos Nunez, chief medical officer at ResMed, a medical device company that makes products for sleep-related conditions and other disorders.

“While individual sleep needs may vary from person to person, regardless of gender, historical research suggests that women tend to need, on average, about 11 minutes more sleep per night than men,” Dr. Nunez said.

Dr. Nunez explained that women should aim to get seven to eight hours of sleep a night. However, it is also important to pay attention to sleep quality.

“When it comes to sleep, it’s important to remember that quantity doesn’t always equal quality. Although the difference may seem negligible, getting quality, uninterrupted sleep can be difficult for some women due to physiological and environmental factors. This can cause the body to need more time to rest,” added Dr. Nunez.

Why women need more sleep

Women need more hours of sleep than men due to certain biological and lifestyle factors. Here are some of the top reasons why women should focus on getting quality sleep.

Hormonal fluctuations

According to Dr. Nunez, physiology and hormones play a major role in individual sleep needs, especially in women.

“Throughout a woman’s life – from periods to pregnancy to menopause – women experience a hormonal whirlwind that can impact their circadian rhythms,” Dr. Nunez said.

Dr. Nunez explained, “The various biological factors and hormonal changes throughout a woman’s life can contribute to sleep disorders and create an increased need for an increased amount of sleep. »

Sleep-related disorders

The constant hormonal fluctuations that women experience can increase their risk of developing certain sleep disorders, such as insomnia and sleep apnea.

According to the Office of Women’s Health, women are more likely than men to suffer from chronic insomnia. Sleep apnea also poses a challenge for many women, especially after menopause. One study found that between 47 and 67 percent of postmenopausal women have sleep apnea, which can affect their sleep needs.

Caregiver Responsibilities

When it comes to taking care of a household, women generally take on more responsibilities than their male counterparts. As a result, many women suffer from lack of sleep, which can lead to problems such as memory problems and brain fog.

For example, in many families, women are primarily responsible for cleaning, preparing meals, and caring for young children. In addition to other responsibilities, such as a full-time job, many women need to get more sleep to recover effectively.

Sleep is especially important for women caring for babies and young children, who often require care during the night, leading to sleep disruption.

Chronic pain

Data from the International Association for the Study of Pain (IASP) shows that chronic pain affects women more often than men. Not only can pain make it more difficult to sleep, but research shows that inadequate sleep duration and poor sleep quality can lead to chronic pain.

One study found that between 67 and 88 percent of people with chronic pain experience sleep problems and insomnia. At least 50% of people with insomnia report experiencing chronic pain.

For women in particular, prioritizing sleep can potentially reduce the risk of developing chronic pain. And for women who already suffer from pain, getting adequate quality sleep may be necessary for better overall well-being.

Tips for Getting the Sleep You Need

Getting the right amount of sleep for women is essential for physical and mental health.

To ensure you’re getting the amount of sleep you need, Dr. Nunez explained, “It’s important to consider your sleep hygiene, which is the combination of environmental and behavioral factors that prepare you for a night of sleep.” constant and quality rest. »

Here are some tips you can use to get the amount of sleep you need:

• Maintain a regular sleep schedule: Keeping a consistent sleep schedule – going to bed and waking up at the same time every day – helps stabilize your circadian rhythm and ensures you get the sleep you need. Dr. Nunez also recommends sticking to the same schedule on weekends, as oversleeping can lead to other challenges.
• Avoid light in the evening: Exposing yourself to bright light in the evening, especially blue light from your smartphone and other devices, can disrupt your body’s natural production of melatonin. Avoiding light a few hours before bed can help you fall asleep more easily.
• Develop a nighttime routine: Creating a nighttime routine can help your body relax so you can fall asleep (and stay asleep) more easily. Consider reading a book, taking a warm bath, or meditating as part of your nighttime routine.
• Limit naps during the day: Taking naps during the day may seem like a good way to catch up on sleep. In fact, napping can disrupt your circadian rhythm and make it more difficult to sleep at night. Dr. Nunez recommends skipping long naps in the afternoon or evening to avoid disrupting your normal sleep schedule.
• Create an environment conducive to sleep: A sleep-friendly environment is a great way to improve sleep duration and quality. Make sure your bedroom is dark, cool, quiet, and free of distractions, like bright lights or electronic devices.
• Exercise Consistently: Developing a regular exercise routine can help you get better quality sleep and more sleep. Moderate exercise helps you exert excess energy that can sometimes keep you up at night. If possible, exercise outside in natural light, which promotes a healthy circadian rhythm.

Sleep is essential for all women, regardless of their age, lifestyle and daily responsibilities. It’s important to prioritize your sleep hygiene and implement strategies that can help you improve the length and quality of sleep you receive each night.

“The best way to know if you’re getting enough sleep is to know if you regularly wake up feeling rested. If you feel tired or lethargic throughout the day, you may not be getting enough sleep and should talk to your doctor about possible solutions to regain control of your sleep health, Dr. Nunez said.