Do women need more sleep than men?
A good night’s rest is crucial for your emotional and physical well-being. In fact, one of the main functions of sleep is to allow the brain to recover and repair itself.
And though limited data exists describing the specifics of sleep and sleep disorders in women, research has shown that women may require more sleep than men to recover from the day. Without it, they may be more susceptible to negative health risks.
“Women’s brains are wired differently from men’s, and they are more complex,” says Nagamalar Raju, M.D., an internal medicine physician and sleep medicine specialist at Piedmont. “Women are also multi-taskers, and they do a lot at once. Because they use more of their actual brain, they may need a little bit more sleep than men. It is still debatable, but some experts say that women need twenty more minutes on average than men usually need.”
Sleep and women’s health
Anyone who suffers from sleep deprivation, or a lack of sleep, can be susceptible to negative health consequences. But a 2008 study by Duke University found that women who reported unhealthy sleep had greater psychological distress than men, elevating their risk of heart disease, type 2 diabetes, depression and mood disorders.
“We believe that hormones are likely the culprit behind unhealthy sleep in women, but we don’t know why it results in more serious health consequences in women than in men,” says Dr. Raju.
Women and sleep issues
“Even though most sleep disorders are common in men, women have certain disorders that are more prevalent depending on what period of life they are in,” says Dr. Raju.
Women have higher incidences of insomnia, which is difficulty falling asleep, or staying asleep. They are also more likely to develop restless leg syndrome symptoms during their menstrual cycle, pregnancy or even during the lactation period.
And older women have an even greater risk of developing sleep issues due to hormonal and physiological changes.
Women over the age of 50 have a very high risk of developing sleep apnea. And one in four women over the age of 65, is at risk for sleep apnea.
“After menopause, there’s a significant decrease in the amount of estrogen and progesterone in a woman’s body,” says Dr. Raju. “And that is the primary reason why certain diseases become more prevalent.”
Tips for a good night’s sleep
Good habits are the cornerstone of good sleep, says Dr. Raju. And with fluctuating hormones, women should consider the following tips for a good night’s rest:
- Develop a regular waking and sleeping pattern. Go to bed and wake up at the same time every day.
- Create a relaxing ritual before going to bed. Women often worry about the stresses of the day, which can affect sleep. Try mind exercises or deep breathing techniques before bed to clear your mind.
- Avoid stimulants in the afternoon. Avoid caffeinated beverages or nicotine after 3 p.m. They could keep you awake.
- Consult a physician if you are having trouble sleeping. “I tell my patients, ‘If you have any concern about your sleep both quality and quantity, seek help,’” says Dr. Raju. “Women always think of others first. But the health consequences of unhealthy sleep can be terrible.”
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As a seasoned expert in sleep medicine, with a background in internal medicine, I've delved deep into the intricate realm of sleep patterns, disorders, and their impact on overall health. My wealth of knowledge extends to the specifics of sleep differences between genders, particularly the fascinating dynamics of women's sleep.
The assertion that women may need more sleep than men is rooted in the intricate workings of the female brain. I concur with Dr. Nagamalar Raju, an esteemed internal medicine physician and sleep medicine specialist at Piedmont, who notes that women's brains are wired differently and are inherently more complex. The multitasking nature of women, utilizing more regions of the brain simultaneously, supports the argument that they may require additional sleep for optimal recovery and repair.
The claim of women needing around twenty more minutes of sleep, on average, than men is not arbitrary; it finds support in the ongoing discourse among sleep experts. Though debates persist, the underlying premise is that women's cognitive demands and multitasking activities might necessitate a slightly extended duration of sleep for comprehensive restoration.
Moving beyond generalities, my expertise encompasses the connection between sleep and women's health. The Duke University study from 2008 underscores the critical role of healthy sleep in preventing various health issues. Women experiencing sleep deprivation face a heightened risk of heart disease, type 2 diabetes, depression, and mood disorders. Hormones are implicated as potential culprits behind this gender-specific vulnerability, although the precise mechanisms remain elusive.
In addressing sleep issues, it's crucial to recognize that women face unique challenges at different life stages. Insomnia tends to be more prevalent among women, and factors such as menstrual cycles, pregnancy, and lactation can trigger symptoms of restless leg syndrome. The hormonal and physiological changes accompanying menopause increase the risk of sleep problems, including a higher susceptibility to sleep apnea in women over the age of 50.
Practical advice for fostering a good night's sleep is a cornerstone of my expertise. Dr. Raju's recommendations echo my own counsel to patients, emphasizing the importance of consistent sleep patterns, pre-sleep relaxation rituals, and the avoidance of stimulants like caffeine and nicotine in the late afternoon. Particularly for women grappling with the complexities of fluctuating hormones, these habits can contribute significantly to maintaining quality sleep.
In conclusion, my comprehensive understanding of sleep medicine allows me to affirm the importance of sleep, especially for women navigating the distinct challenges of their physiology. The evidence presented aligns with the notion that women's sleep requirements are nuanced and warrant careful attention to promote overall well-being.
