Do Women Need More Sleep Than Men? (And Why)

If you’re a woman and have ever thought that you seem to need more sleep than the men in your life, you’re not imagining it—research suggests that women do, in fact, require more rest than men.

But what is the reason behind this need for additional shuteye? In this article, we’ll explore the science behind this phenomenon, the leading theories explaining why women need extra sleep, and how to optimize rest for better health and well-being.

Do Women Need More Sleep Than Men?

A 2013 study analyzed a survey of 56,149 adults, concluding that men reported significantly less sleep than women (496.4 versus 507.6 minutes, or 8.27 hours versus 8.46 hours). This means that the women in this study generally got an extra 11.2 minutes of sleep per night.¹ 

While an 11-minute difference might seem minimal, it adds up over time—and as we’ll see in the following sections, women aren’t always getting this extra sleep. The impact can be much more significant when you factor in hormonal fluctuations, caregiving responsibilities, and the higher rates of sleep and mood disorders that many women face.

As the authors of this study note, “Women have more unpaid work and less high-quality leisure time compared to men.” Now, let’s dive into why women’s sleep is impacted and why they may need even more rest.

Why Do Women Need More Sleep Than Men?

There are many theories as to why women need more sleep than men, ranging from biological and psychological factors to deeply ingrained gender roles.

1. Hormonal Fluctuations

One of the leading theories of why women need more sleep than men is because of nighttime sleep disturbances from hormonal fluctuations. At almost all ages of the life cycle, women experience hormonal changes that can impact sleep. Some of these life stages include:

• PMS or PMDD: The luteal phase of the menstrual cycle (the 1–2 weeks before menstruation) causes PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) in many women, leading to sleep disturbances like sleep onset insomnia, frequent nighttime awakenings, and non-restorative sleep (among many other symptoms).²
• Pregnancy: Pregnant women often experience greater awakeness at night, shorter sleep duration, less rapid eye movement (REM) sleep, and lighter sleep. This is usually due to discomfort from other symptoms, like acid reflux, restless leg syndrome, or nausea.³
• Breastfeeding: Lactating women also have poorer sleep quality, often because they wake up every 1-4 hours to breastfeed.⁴ 
• Perimenopause and Menopause: In post-menstruating women (or perimenopause), sleep is often highly disrupted, affecting 40–60% of perimenopausal or postmenopausal women.^5,6 Sleep is typically described as lighter, more easily disrupted, and associated with more frequent nighttime wakeups. It’s also shorter and less refreshing, which may be due to symptoms like hot flashes and night sweats.

2. Household and Caregiving Responsibilities

On average, women tend to take up a larger share of household or childcare responsibilities, affecting their overall sleep quality and ability to rest during the day. This is especially true when children are young, as studies have shown that mothers typically have less sleep at night and compensate with more fragmented sleep during the day.⁷

For many women, the physical and emotional toll of caregiving responsibilities—which are often shouldered disproportionately—can lead to chronic sleep deprivation. This not only affects their sleep quality but their overall well-being, leaving them more drained or less able to rest or recharge.

In the 2013 survey mentioned above, men also reported more leisure time—282.8 minutes compared to 247.5 minutes for women. As the authors state, “Getting up to take care of others, a task disproportionately performed by women, is highly disruptive to sleep and may reduce overall sleep quality.”¹

Of course, this isn’t to say that dads don’t work hard too! However, research consistently shows that caregiving-related sleep disruptions affect women more frequently.

3. Mental Health Conditions

Research also shows that women have higher rates of mental health disorders, including anxiety or depression, which can disrupt sleep.⁸

Depression and sleep issues have a bidirectional relationship—each can contribute to or worsen the other. Researchers at Johns Hopkins University have found that people with insomnia are ten times more likely to develop depression compared to those who sleep well.⁹

According to this paper, “In other words, sleep problems can precede a mood disorder or develop as a result of one.”¹⁰

Anxiety and rumination can also disrupt sleep at night, leading to daytime sleepiness and naps, which in turn contribute to poor sleep the following night, creating a vicious cycle. 

A constant cycle of poor sleep and heightened anxiety can lead to more severe mental health issues, including depression and chronic stress. Women, who are more likely to experience anxiety, may find themselves caught in this loop more often than men.

4. Sleep Disorders

Women also have higher rates of sleep disorders or symptoms, including insomnia and restless leg syndrome.¹¹

Many of the reasons already mentioned are involved with these sleep conditions, including hormonal fluctuations during pregnancy, menopause, or the menstrual cycle and mood disorders. 

Tips for Women to Get Better Sleep

Depending on your life stage or current health status (such as pregnancy, menopause, or mental health issues), finding the right sleep strategies might require some trial and error. However, implementing a few of these tips could help guide you toward better sleep:

• Maintain a consistent sleep-wake schedule: Going to bed and waking up around the same time every day can solidify your circadian rhythm and allow for better rest.
• Create a relaxing bedroom environment: No TV or devices in the bedroom and maintaining soft, warm lighting can help you relax and wind down before sleep. Keep your bedroom as cool, dark, and quiet as possible.
• Avoid caffeine and alcohol close to bedtime: Some people are more sensitive to caffeine than others, but having a caffeine cut-off time in the afternoon should help with sleep. Avoiding alcohol before bed is also recommended—even if it enables you to fall asleep faster, alcohol leads to worse and less restorative sleep. 
• Ask for help: If you are overwhelmed by childcare or household responsibilities, ask your partner, family, or friends for help.
• Seek medical help if needed: If you have a physical or mental condition that is affecting your sleep, seek help from a qualified healthcare professional.
• Limit naps: While naps can help you catch up on sleep, taking long naps or naps too close to bedtime can impede your ability to fall asleep, creating another vicious cycle.
• Manage stress and anxiety before bed: Taking time to meditate, stretch, deeply breathe, or journal can help clear your mind and offload worries. 

Try sleep supplements. Botanical or adaptogenic sleep supplements, such as chamomile, valerian root, lemon balm, magnesium, or vitamin B6, may help.

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