Sleep is essential for 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 getting at least eight hours of sleep per night, 20% of people say they sleep 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 talked to 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 can vary from person to person regardless of sex, historical research suggests that women tend to need, on average, about 11 minutes more sleep per night than men,” said Dr. Nunez.
Dr. Nunez explained that women should strive for seven to eight hours of sleep per night. However, it's important to pay attention to the quality of sleep, too.
“When it comes to sleep, it’s important to remember that quantity does not always equal quality. While the difference might seem negligible, achieving quality, uninterrupted sleep can be difficult for some women due to physiological and environmental factors. That can result in the body requiring more time to rest,” Dr. Nunez added.
Why women need more sleep
Women need more hours of sleep than men because of certain biological and lifestyle factors. Here are some of the main 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 requirements, especially for women.
“Throughout a woman’s life -- from menstruation to pregnancy to menopause -- women experience a hormonal whirlwind that can impact their circadian rhythms,” said Dr. Nunez.
Dr. Nunez explained, “The various biological factors and hormonal changes throughout a woman’s life may contribute to patterns of disrupted sleep and create a greater need for an increased quantity of sleep.”
Sleep-related disorders
The lifelong hormonal fluctuations that women experience can increase their risk of developing certain sleep disorders, like insomnia and sleep apnea.
According to the Office on Women’s Health, women are more likely to suffer from chronic insomnia than men. Sleep apnea is also a challenge for many women, especially after menopause. One study found that between 47 and 67% of post-menopausal women have sleep apnea, which can affect sleep needs.
Caregiving responsibilities
When it comes to taking care of a household, women typically assume more responsibility than their male counterparts. As a result, many women experience sleep deprivation, which can lead to problems like memory issues and brain fog.
For example, in many families, women are primarily in charge of cleaning, cooking meals and taking care of young children. In addition to other responsibilities, like a full-time job, many women require extra sleep to recover effectively.
Sleep is especially important for women who take care of babies and young children, who often require care during the night, leading to disrupted sleep.
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 sleep more challenging, but research shows that inadequate sleep duration and poor sleep quality can lead to chronic pain.
One study found that between 67 and 88% of people with chronic pain struggle with sleep disruptions and insomnia. At least 50% of people with insomnia report having chronic pain.
For women specifically, prioritizing sleep can potentially reduce the risk of developing chronic pain. And for women who already experience pain, getting the right amount of quality sleep might be necessary for better overall well-being.
Tips for reaching your needed hours of sleep
Getting the right amount of sleep for women is essential for physical and mental health.
To ensure you're getting the quantity 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 set you up for a consistent, quality night of 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 daily -- helps stabilize your circadian rhythm and ensures you get the sleep you need. Dr. Nunez also recommends sticking to the same schedule on the weekends, as oversleeping can bring other challenges.
- Avoid light in the evening: Exposing yourself to harsh light in the evening, especially blue light from your smartphone and other devices, can disrupt your body’s natural melatonin production. 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 wind down 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 can seem like a good way to catch up on sleep. In reality, napping can disrupt your circadian rhythm and make it harder to sleep at night. Dr. Nunez recommends skipping long naps in the afternoon or evenings to avoid disruptions in your normal sleep schedule.
- Create a sleep-friendly environment: 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 on a consistent basis: 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 supports a healthy circadian rhythm.
Sleep is essential for all women, regardless of age, lifestyle and daily responsibilities. It’s important to prioritize your sleep hygiene and implement strategies that can help you improve the duration and quality of sleep you receive every night.
“The best way to know if you are getting enough sleep is whether you regularly wake up feeling rested. If you find yourself feeling tired or lethargic throughout the day, you might not be getting enough quality sleep and should talk to your doctor about possible solutions to retake control over your sleep health,” said Dr. Nunez.