Why Women Need More Sleep Than Men (And How to Get Better Sleep)
Women need, on average, 11 more minutes of sleep each night than men.
Did you know that women need more sleep than men? According to the Sleep Foundation, women need, on average, 11 more minutes of sleep each night than men. Studies show that women fall asleep faster than men and spend more time in deep sleep than men, indicating a greater need for sleep.
One literature review pointed to several studies that recorded longer sleep durations for women than for men. As the researchers involved noted, this was a surprising finding given that generally, women take on the majority of unpaid labor at home and have less time for leisure activities; i.e. women are generally busier than men.
Let’s dig into why women need more sleep and how to get better sleep, too.
Why women need more sleep than men
You know how everyone says women are better at multi-tasking than men? Whether that’s a natural talent or borne out of necessity, it’s a huge reason why women need more sleep than men.
At its simplest, sleep is about helping our brain recover after we spend all day using it. Engaging in multi-tasking and other complex brain activities means that you typically use more of your brain than men do during the day. As such, you need longer to recover.
Of course, you might say that this is a bit of a generalization. After all, there are plenty of men doing challenging work that requires the same amount of mental effort. And they, too, will likely need a little more sleep than your average person.
But this is where hormones come in and throw a wrench in the works. Hormonal fluctuations that happen during menstrual cycles, pregnancy, and menopause can cause sleep disruption and even lead to sleep deprivation. Sleep deprivation, in its own right, can affect our hormones too, which can be a recipe for disaster.
Women who are perimenopausal and experience hot flashes, for instance, are more likely to have sleep disturbances. Hot flashes happen as a result of hormonal level fluctuations and affect about two-thirds of women going through perimenopause and menopause, so if that’s you - you’re not alone!
All of these factors come together to form the perfect storm. So it’s no surprise that women are typically more sleep-deprived than their male counterparts.
Why women are typically more sleep-deprived than men
Sleep deprivation can come with severe consequences, especially when it’s chronic. You might think it’s okay to power through the day with six espressos if it means getting everything ticked off your to-do list. But your body disagrees.
Sleep disorders and sleep loss in general have been linked to health conditions, including:
Diabetes
Obesity
Heart attacks
Stroke
Depression
To add yet another ingredient to our disaster recipe, a Frontiers study found there’s a gender difference in the prevalence of insomnia, with women being more affected by it than men. According to a study published in Frontiers in 2020, there is a gender difference in the prevalence of insomnia, with women being more affected by it than men.
You probably don’t need a doctor to tell you that prolonged insomnia can lead to severe sleep deprivation and all the nasty consequences that come with that.
There are also societal factors at play here. The modern 9 to 5 work routine was designed to suit men's body clocks and lifestyles, not women's. Putting in long hours is all well and good when there is someone at home to take on the unpaid labour of raising children and looking after a household. This is not an option in our modern society. As a result, many women struggle to balance their work and personal lives while also getting enough sleep.
I realize there’s a lot of doom and gloom here. But, in truth, there are things you can do to make sure you get better sleep. Let’s take a look at some ideas!
How to get better sleep
Here are some practical tips and advice on improving sleep quality and making sure you get enough sleep every night.
Establish a bedtime routine.
Creating a consistent bedtime routine can signal your body that it's time to wind down and prepare for sleep. This could include taking a warm bath, reading a book, or practising relaxation techniques, including meditation before bed.
It’s usually a good idea to put devices away at least half an hour before your bedtime, and in most instances, longer than that would be best. This is because the blue light they emit can keep your body from producing melatonin and keep you alert longer. Some devices will offer a yellow light filter that you can set on a timer.
Avoid alcohol and caffeine before bed.
Both caffeine and alcohol can disrupt sleep. You probably know drinking coffee before bed is a no-no, but other caffeinated drinks and food can also lead to disruptions.
Likewise, alcohol can affect your sleep, too, so it’s best avoided right before bed. This is because, while alcohol does make you more sleepy at the outset, once the results wear off, you might face sleep disruption and less overall REM sleep.
Alcohol has been directly linked to reduced REM sleep, which is the deepest stage of sleep and essential for restoring your body.
Create a sleep-conducive environment.
Make your bedroom your sleep sanctuary. A cool, dark bedroom free of distractions and devices is perfect. Getting rid of the TV in the bedroom might seem a step too far if you’re used to falling asleep to your favorite show, but it could do wonders for your sleep.
When it comes to the perfect bedroom, even the color you pick might have an effect! A study by Travelodge found that households with blue bedrooms received the best night’s sleep when compared to all other colors. Of course, correlation doesn’t equal causation, and I’m not suggesting you paint your bedroom blue, but it may be an idea to keep in mind next time you redecorate.
Get regular exercise.
Regular exercise can improve sleep quality. This is because it boosts serotonin, which is a hormone involved in the sleep-wake cycle. Also, it can reduce sleep onset, which is how long it takes you to fall asleep.
That being said, it might not be a good idea to exercise vigorously right before bed! Exercise is known to make you less sleepy during the day, which suggests that, in the short term, at least, it keeps you alert.
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DISCLAIMER
All content is for informational purposes only. No content or opinions are offered as medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it based on any content herein.