How much sleep do women need compared to men?

While the general recommendation for adults is 7–9 hours of sleep per night, studies suggest that women typically need an additional 20–30 minutes of sleep compared to men. This is due to hormonal fluctuations, greater mental workload, and a higher incidence of sleep disturbances.

What are common sleep problems women face during menopause?

During menopause, women often experience hot flashes, night sweats, insomnia, and more frequent awakenings. These are largely due to hormonal changes, especially declining levels of estrogen and progesterone.

How does pregnancy affect sleep?

Pregnancy causes various sleep challenges such as insomnia, leg cramps, frequent urination, and back pain. Hormonal changes increase daytime sleepiness and discomfort, especially in the third trimester. Postpartum sleep is also heavily disrupted due to infant care and hormonal fluctuations.

What are the health risks of sleep deprivation for women?

Chronic sleep deprivation in women increases the risk of heart disease, obesity, type 2 diabetes, mental health issues, and dementia. Poor sleep also impacts emotional regulation, immune function, and cognitive performance.

What sleep disorders are more common in women?

Women are more likely to experience insomnia, restless leg syndrome (RLS), and postmenopausal obstructive sleep apnea (OSA). They are also more prone to anxiety and depression, both of which negatively affect sleep quality.

How can women improve sleep quality at different life stages?

Women can improve sleep by maintaining regular routines, reducing screen time before bed, limiting caffeine and alcohol, using supportive pillows during pregnancy, managing stress, and seeking professional help for persistent issues. Tailored strategies should be adapted to specific life stages such as adolescence, pregnancy, and menopause.

Should women see a doctor for sleep issues?

Yes, it’s important for women to consult a GP if sleep issues persist. Conditions like sleep apnea are often undiagnosed in women and can have serious health consequences if untreated. Early diagnosis and treatment can significantly improve quality of life.

How Much Sleep Do Women Need? A Comprehensive Guide

Q: Why do women need more sleep than men?

Women require more sleep due to hormonal changes across their life (menstruation, pregnancy, menopause), higher rates of insomnia, greater cognitive load from multitasking, and caregiving responsibilities. These factors contribute to increased mental fatigue and fragmented sleep, increasing the need for deep restorative rest.

James Smurthwaite
Jan 2
7 min read

Sleep is an essential component of overall health and well-being, yet many women struggle to get enough quality rest.

Almost half of women in the UK are sleep deprived, according to a YouGov survey.

While the general recommendation for adults is 7-9 hours per night, research suggests that women may need slightly more sleep than men due to biological, hormonal, and lifestyle factors. Despite this, modern lifestyles, caregiving responsibilities, work stress, and societal expectations often interfere with women’s ability to get the rest they require.

Understanding why women need more sleep, how sleep requirements evolve at different life stages, and the effects of chronic sleep deprivation on women’s health is critical for improving sleep habits and overall quality of life. This article explores the unique sleep needs of women, the science behind sleep differences between genders, and practical strategies to improve sleep quality.

Woman in a gray tank top stretches arms upward, sitting on a bed with white sheets. Bright window background creates a calm, serene mood. — Women have distinct sleep requirements throughout their lives

How Much Sleep Do Women Need?

General Sleep Recommendations

The NHS provides the following guidelines for sleep duration:

Age Group	Recommended Sleep Duration
Toddlers and babies	12-17 hours
Children	9-13 hours
Adults	7-9 hours

While these numbers apply to both men and women, many sleep studies indicate that women generally need an additional 20-30 minutes per night compared to men. The reasons for this include hormonal fluctuations, differences in sleep architecture, and the greater likelihood of experiencing sleep disturbances.

Why Do Women Need More Sleep Than Men?

Research has identified several key reasons why women require more sleep than men:

1. Hormonal Changes and Sleep Disruptions

Women’s sleep cycles are heavily influenced by hormonal fluctuations throughout their lives, including during menstruation, pregnancy, and menopause. These fluctuations impact sleep in the following ways:

Menstrual Cycle: The hormonal shifts associated with menstruation can lead to increased insomnia, restlessness, mood swings, and heightened anxiety before and during a period.
Pregnancy: Progesterone levels rise during pregnancy, leading to daytime sleepiness, difficulty finding a comfortable sleeping position, and frequent nighttime awakenings.
Menopause: Declining estrogen and progesterone levels cause hot flashes, night sweats, and increased anxiety, making restful sleep harder to achieve.

2. Women Experience More Multitasking and Mental Exhaustion

Studies suggest that women engage in more multitasking and cognitive labour than men, leading to greater mental fatigue at the end of the day. This results in an increased need for deep, restorative sleep to recover from cognitive overload.

A study from Duke University found that women’s brains require more recovery time due to their increased engagement in complex decision-making and problem-solving. This additional brain activity means that women benefit more from extra sleep than men.

3. Higher Rates of Insomnia and Sleep Disorders

Women are more likely to suffer from insomnia than men, according to research published in Sleep Medicine Reviews.

Additionally, women experience higher rates of:

Restless Leg Syndrome (RLS): A neurological disorder that causes an uncontrollable urge to move the legs, often worsening at night.
Obstructive Sleep Apnea (OSA): Although commonly associated with men, postmenopausal women are at significantly higher risk of developing sleep apnea.
Anxiety and Depression: Mental health conditions, which are more prevalent in women, are strongly linked to poor sleep quality and difficulty falling or staying asleep.

Some studies also suggest that women are more likely to take sleeping pills than men.

4. Caregiving Responsibilities and Sleep Fragmentation

Women are more likely to be primary caregivers for children, elderly parents, or family members. Studies indicate that mothers lose more sleep than fathers due to nighttime caregiving responsibilities. Interrupted sleep, frequent awakenings, and sleep fragmentation can prevent women from achieving deep sleep stages, leading to chronic sleep deprivation.

Sleep Needs Across Different Life Stages

Adolescence and Young Adulthood (13-30 years)

During adolescence and early adulthood, circadian rhythms shift, making it harder for teenage girls and young women to wake up early. Hormonal fluctuations, academic pressure, and increased screen time all contribute to sleep deprivation in this age group.

Common Sleep Challenges:

Irregular sleep schedules due to school, socialising, or technology use.
Increased caffeine consumption, which can delay sleep onset.
Hormonal changes leading to fatigue, mood swings, and anxiety-related insomnia.
Late-night studying and work schedules, interfering with natural sleep patterns.

Strategies for Better Sleep:

Stick to a consistent sleep routine, even on weekends.
Reduce exposure to blue light at least one hour before bedtime.
Limit caffeine intake in the afternoon and evening.
Practice relaxation techniques, such as deep breathing or mindfulness before bed.

Pregnancy and Postpartum Sleep Needs

Pregnancy significantly alters sleep patterns due to hormonal changes, physical discomfort, and increased nighttime urination. Many pregnant women experience frequent awakenings, leg cramps, heartburn, and overall sleep disruption.

Common Pregnancy Sleep Challenges:

Trimester	Sleep Challenges
First Trimester	Increased sleepiness, hormonal fatigue, and nausea
Second Trimester	Mild improvement, but risk of restless leg syndrome
Third Trimester	Insomnia, back pain, heartburn, and sleep fragmentation

Postpartum Sleep Deprivation: New mothers experience severe sleep deprivation due to infant feeding schedules, postpartum mood changes, and hormonal fluctuations.

How to Improve Sleep During Pregnancy and Postpartum:

Use a pregnancy pillow for support and better sleep posture.
Nap strategically during the day to compensate for lost nighttime sleep.
Seek help from a partner or family to share nighttime caregiving responsibilities.
Avoid large meals and stay hydrated, but limit fluids before bedtime.

Menopause and Ageing (45+ years)

Menopause introduces significant sleep disturbances, primarily due to hot flashes, night sweats, and hormonal shifts. Sleep problems are common in postmenopausal women, with many reporting insomnia, lighter sleep, and more frequent nighttime awakenings.

Dr. Mithri Junna, a Mayo Clinic neurologist, told the Independent:

“With menopause in particular, women can develop deterioration in their sleep with an increased number and duration of nighttime awakenings."

How to Improve Sleep During Menopause:

Keep the bedroom cool and use breathable bedding to reduce overheating.
Consider melatonin supplements under medical guidance.
Engage in relaxing activities like yoga or meditation before bedtime.
Limit alcohol and caffeine, as they can trigger night sweats and restlessness.

The Health Consequences of Sleep Deprivation in Women

Chronic sleep deprivation has serious health implications for women, increasing the risk of:

Cardiovascular Disease: Poor sleep is linked to high blood pressure and heart disease (NHS).
Obesity and Metabolic Disorders: Sleep loss disrupts insulin regulation, increasing the likelihood of weight gain and type 2 diabetes.
Mental Health Issues: Chronic sleep deprivation contributes to anxiety, depression, and increased stress levels.
Higher Risk of Dementia: Studies link long-term sleep deprivation with Alzheimer’s disease and cognitive decline.

John Reginald Stradling, Consultant Physician and Professor of Respiratory Medicine, recommends women seek advice from their GP sooner, rather than later.

"Often women think that feeling exhausted is just part of modern life when in fact it could be something more serious. Many are not aware that they may have sleep apnea, meaning that they are missing out on the medical advice or treatment that they need. Remaining untreated leaves women at risk of reduced quality of life and serious health conditions, so it is important that they speak to their GP about any sleep problems that they have—the sooner their sleep issues are addressed by a sleep expert, the better."

Conclusion

Women’s sleep needs are complex and influenced by hormonal, biological, and lifestyle factors. Sleep plays a fundamental role in physical health, cognitive function, emotional regulation, and longevity. Addressing sleep challenges at different life stages—from adolescence to pregnancy, menopause, and ageing—is crucial to maintaining overall well-being.

By prioritising sleep and making necessary lifestyle adjustments, women can improve energy levels, mood stability, and long-term health outcomes. More research continues to highlight the importance of individualised sleep strategies, ensuring that women get the restorative rest they need.

How Much Sleep Do Women Need? Frequently Asked Questions

Do women really need more sleep than men?

Research suggests that women generally need around 20 to 30 minutes more sleep per night than men. This is linked to hormonal fluctuations, differences in sleep architecture, and higher rates of sleep disruption across the menstrual cycle, pregnancy, and menopause.

How many hours of sleep should women aim for each night?

Most adult women function best with 7 to 9 hours of sleep per night, with many benefiting from slightly more. Individual needs vary based on age, health, stress levels, and life stage.

Does the menstrual cycle affect sleep quality?

Yes. Hormonal changes across the menstrual cycle can influence sleep. Many women experience poorer sleep, increased restlessness, or insomnia in the days leading up to and during their period.

Why is sleep often worse during pregnancy?

Pregnancy affects sleep due to rising progesterone levels, physical discomfort, frequent urination, heartburn, leg cramps, and difficulty finding a comfortable position, especially in the third trimester.

Is it normal to feel severely sleep deprived after having a baby?

Yes. Postpartum sleep deprivation is extremely common due to infant feeding schedules, hormonal changes, and recovery after childbirth. Strategic napping and shared caregiving can help reduce the impact.

How does menopause affect sleep?

Menopause often causes hot flashes, night sweats, anxiety, and lighter sleep. These symptoms can lead to frequent awakenings and difficulty staying asleep throughout the night.

Are women more likely to have insomnia than men?

Yes. Studies consistently show higher rates of insomnia in women, particularly during periods of hormonal transition such as pregnancy and menopause.

Can poor sleep affect women’s mental health more severely?

Chronic sleep deprivation is strongly linked to anxiety, depression, mood instability, and increased stress, all of which are reported more frequently in women.

Does lack of sleep increase health risks for women?

Yes. Ongoing sleep deprivation raises the risk of cardiovascular disease, weight gain, metabolic disorders, cognitive decline, and reduced overall quality of life.

When should sleep problems be discussed with a GP?

If sleep issues persist for several weeks, interfere with daily functioning, or are accompanied by extreme fatigue, snoring, breathing disturbances, or mood changes, speaking to a GP is advised. Early assessment can help identify treatable sleep disorders.

Can lifestyle changes really improve sleep quality for women?

Yes. Consistent sleep routines, reduced evening screen use, stress management, limiting caffeine and alcohol, and creating a cool, comfortable sleep environment can significantly improve sleep quality.

Is needing more sleep a sign of weakness or poor discipline?

No. Needing adequate sleep is a biological requirement, not a personal failing. Prioritising rest supports long-term physical health, mental resilience, and cognitive performance.