Do women need more sleep than men? Here's what the studies say
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
It's true: women really do need more sleep than men. Find out what the studies say, the benefits of the right amount of sleep, and how women can get more sleep.
Ladies, if you’ve ever felt like you crave more sleep than the men in your life, you’re not imagining it. Science backs it up — women really do need more sleep than men. Women’s bodies and brains go through more changes and handle different demands, making quality sleep a necessity.
From hormonal shifts during the menstrual cycle to the physical demands of pregnancy and the disruptions of menopause, women experience sleep differently at every stage of life. Social expectations and pressures play a role too, often leaving women more mentally drained by the end of the day.
Frustrating, right? And if you’re reading this and already feeling stressed because you’re not getting enough Zzzs each week, don’t worry — getting good sleep is within reach.
Here’s what you need to know to make quality sleep a priority. And yes, it is possible, even when you’re juggling a million different things.
Why do women need more sleep than men? Studies on women’s sleep
Despite sleeping slightly longer on average, women often report feeling more tired than men — and it turns out there are scientific reasons behind it.
Research studies suggest there are a few key reasons why we typically need more sleep than men.
Multitasking takes a toll on the brain
Women are natural multitaskers, often balancing work, family, and personal responsibilities. Research has found that women’s brains work harder and engage in more complex activities throughout the day compared to men. As a result, women’s brains need additional downtime to fully recover at night.
Hormonal changes disrupt sleep
Studies show that women are more likely to experience frequent hormonal shifts that affect their sleep. During certain phases of the menstrual cycle, women are more likely to experience insomnia. Pregnancy, postpartum hormone fluctuations, peri-menopause, and menopause can lead to general pain and discomfort, not to mention night sweats, hot flashes, and restless leg syndrome, all of which disrupt sleep.
Women are more prone to sleep disorders
Women are about 40% more likely to experience insomnia than men. They are also more susceptible to sleep apnea, and other sleep disorders, particularly during pregnancy or after menopause. These conditions make it difficult to get the deep, restorative sleep needed for optimal health.
Emotional stress affects sleep quality
Women tend to experience higher levels of stress, depression, and anxiety, which can negatively impact sleep. Emotional stress can cause the mind to race at night, leading to difficulty falling asleep. Lack of sleep, in turn, amplifies stress, creating a cycle of fatigue and worry. Studies also show that sleep-deprived women are more likely to experience depression, anger, and irritability than men who get the same amount of sleep.
5 benefits of women getting enough sleep
As you’re probably catching on by now, lack of sleep isn’t doing women any favors. Sleep affects everything from your mood to your heart health. And while it might feel overwhelming to add yet another thing to our plates in order to “do things right,” consistently meeting our sleep needs offers benefits far beyond just feeling rested.
1. Better mood and mental health: Getting enough sleep may help regulate mood and reduce the risk of anxiety and depression. Women who sleep well are more emotionally resilient and better able to manage daily stress. Quality rest allows the brain to process emotions, leaving you feeling calmer and more balanced.
2. Improved focus and productivity: Sleep may also improve concentration, memory, and decision-making. When women are well-rested, they perform tasks more efficiently and stay organized. This boost in mental clarity makes it easier to manage work, family, and personal responsibilities without feeling overwhelmed.
3. Stronger immune system: Adequate sleep can strengthen the immune system, helping women fight off illnesses more effectively. During sleep, the body repairs itself and produces immune cells, reducing the chances of getting sick. Consistent rest supports long-term health and resilience.
4. Better heart health: Sleep may play a role in heart health by potentially lowering blood pressure and reducing inflammation. Women who get enough sleep have a lower risk of heart disease and stroke. Prioritizing rest can protect the heart and improve overall cardiovascular health.
5. Hormonal balance: Sleep might help regulate hormones that control stress, appetite, and metabolism. When women sleep well, they may experience fewer symptoms of PMS, might have improved fertility, and possibly even an easier transition through menopause. Balanced hormones may lead to better energy levels and overall wellbeing.
How women can get more sleep: 7 tips for better rest
Getting enough sleep might be the last thing on your mind when your to-do list feels never-ending, but improving sleep doesn’t have to mean overhauling your entire routine. Small, manageable changes can make a big difference in how well—and how long—you sleep.
If you’ve been struggling to get the rest you need, these seven tips can help you wind down, relax, and get the quality sleep your body craves.
1. Create a consistent sleep schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. When you stick to a routine, your body learns when it’s time to wind down, reducing the chances of tossing and turning. Sound like you? Here are eight techniques to help.
Try this: Set a regular bedtime, even on weekends. It might take a few weeks for your body to adjust, but over time, you’ll find yourself getting sleepy around the same time every night.
2. Limit caffeine and alcohol intake
Caffeine and alcohol can sneakily disrupt sleep, even if you don’t realize it. Caffeine can stay in your system for up to eight hours, making it harder to wind down at night. Alcohol might make you feel drowsy at first, but it can lead to fragmented sleep and frequent wake-ups during the night.
Try this: If you’re a coffee lover, try to switch to decaf by mid-afternoon. And if you enjoy a glass of wine in the evening, consider having it earlier or limiting it to a few nights a week. Cutting back can lead to deeper, more refreshing sleep.
3. Wind down with a relaxing bedtime routine
A calming bedtime routine signals to your brain that it’s time to relax. Simple relaxing activities like reading a book, taking a warm bath, or practicing gentle stretches can help ease the transition from a busy day to rest. Avoid anything too stimulating, like scrolling through social media or working late into the evening.
Try this: Establish a 30-minute wind-down period before bed. Dim the lights, listen to calming music, or try deep breathing exercises. The goal is to let your mind and body slowly shift into sleep mode.
💙 Try Mel Mah’s Nightly Relaxation Routine to unwind before bed.
4. Make your bedroom sleep-friendly
Your sleep environment plays a big role in how well you rest. A cool, dark, quiet bedroom promotes better sleep by helping your body maintain the right temperature and reducing distractions. If outside light or noise is an issue, blackout curtains and a peaceful soundscape like white noise can help. (Here are six more tips to create a better sleep space.)
Try this: Keep your bedroom clutter-free and invest in comfortable bedding. A good mattress and pillow that support your body can make a world of difference.
5. Cut down on screen time before bed
The blue light (and the stress) from phones, tablets, and computers may interfere with melatonin production — the hormone that helps you feel sleepy. This makes it harder for your body to recognize when it’s time to wind down. Even if you feel tired, screen time can trick your brain into staying alert.
Try this: Aim to turn off screens at least an hour before bed. If you need to use your phone, switch on the night mode to reduce blue light. Reading a physical book or listening to an audiobook can be a great, screen-free way to relax.
💙 Switch into sleep mode with Wonder, a Sleep Story narrated by Matthew McConaughey.
6. Move your body regularly
Exercise and movement are some of the best ways to improve sleep — though timing matters. Getting regular movement in can help you fall asleep faster and sleep more deeply, but if you work out too close to bedtime, it can backfire. Exercise boosts your heart rate and energy, which isn’t exactly ideal when you’re trying to wind down.
Try this: Aim to exercise in the morning or early afternoon. Even light activities like walking, yoga, or stretching can promote better sleep. If evening workouts are your only option, try to keep them light and relaxing like these seven bedtime stretches.
7. Take time to manage your stress and anxiety
Stress and sleep don’t mix well. When your mind is racing with worries or unfinished tasks, it can be difficult to drift off into dreamland. Thankfully practicing stress management techniques during the day can improve your ability to relax at night.
Try this: Meditation, journaling, or even simple breathing exercises can help lower stress levels. Writing down your thoughts or making a to-do list for the next day can free up mental space and allow you to rest more peacefully.
💙 Try a guided meditation, like Letting Go Into Sleep with Tara Brach, to help your mind unwind.
Women need more sleep FAQs
Why do men need less sleep than women?
Men may need slightly less sleep because their brains experience fewer demands from multitasking and hormonal fluctuations. Women’s brains often handle more complex tasks and emotional processing throughout the day, which requires additional recovery time at night.
Hormonal changes, like those during menstruation or menopause, can also disrupt sleep, increasing women’s need for rest. In contrast, men’s more stable hormones and fewer sleep disturbances contribute to their lower overall sleep requirement.
What are common sleep disorders affecting women?
Studies have shown that women are more likely to experience sleep disorders than men. These are three of the most common.
Insomnia is often linked to hormonal changes and stress, making it harder to fall or stay asleep. (Try these 10 strategies to manage it.)
Restless Leg Syndrome (RLS) is especially common during pregnancy, and can cause discomfort that interferes with rest.
Sleep apnea may present differently in women than men, with symptoms like fatigue and headaches rather than loud snoring. (These six natural remedies may help.)
Addressing both the symptoms and the underlying causes is key to improving sleep quality — and your overall health.
How do hormonal changes during menopause impact sleep?
Menopause often leads to sleep disruptions due to fluctuating estrogen and progesterone levels. Hot flashes, night sweats, and increased anxiety can make it harder to fall and stay asleep. Other sleep disorders, such as sleep apnea, are also more common during menopause.
Managing symptoms through lifestyle changes (these 10 tips are a great place to start) or medical treatments, such as hormone replacement therapy, can help women achieve more restful sleep during this phase, but always talk to your doctor before making any big changes.
How many hours of sleep do female adults need?
Most adult women need seven to nine hours of sleep per night. The exact amount depends on factors including hormonal changes, stress levels, and levels of physical activity.
If you regularly feel tired or unfocused, it may be a sign you need more sleep. Paying attention to how you feel during the day is often the best way to determine if you’re getting enough rest. Incorporating these seven different types of rest into your daily routine may make a difference.
How can women balance caregiving responsibilities with the need for adequate sleep?
Balancing caregiving duties with sleep can be challenging, but prioritizing rest is essential for long-term health. Women in particular can benefit from delegating tasks, setting boundaries, and creating structured routines for children or family members.
Taking short naps or practicing relaxation techniques can help make up for lost sleep. By valuing rest as part of self-care, you can improve your energy and better manage caregiving roles. Remember, you need to take care of yourself if you want to be able to take care of others. Check out these six tips for self-care for caregivers for inspiration.
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