In today’s world, sleep often takes a backseat to work, family responsibilities and social engagements. However, it’s essential to understand that good sleep is not just a luxury but a necessity, especially for women. But do women need more sleep than men?
Research shows that women typically do require more sleep than men, which makes prioritizing rest crucial for their physical and mental well-being.
Why do women need more sleep?
Men and women have different sleep needs. According to the National Sleep Foundation, adult women aged 18 to 64 should aim for seven to nine hours of sleep per night. However, many women report getting less than the recommended amount.
Sleep needs can vary depending on various factors, including age, lifestyle and individual health conditions. For instance, pregnant women and those going through menopause may require additional rest.
Research conducted by the American Academy of Sleep Medicine indicates that women generally have different sleep patterns and architectures than men.
Women often experience more fragmented sleep because of hormonal fluctuations related to menstrual cycles, pregnancy and menopause. This fragmentation can lead to increased feelings of tiredness and a greater need for restorative sleep.
Menopause can be especially disruptive. Women going through menopause often:
- Have trouble falling asleep
- Staying asleep
- Spend less time in deep sleep
Women are also more likely to have sleep disorders. Some common sleep disorders include restless leg syndrome and sleep apnea. Rates for these conditions increase after menopause as well.
“Sleep is as vital as nutrition and exercise when it comes to health,” says Jodi Stout, APRN-CNP, a certified nurse practitioner in our Cincinnati market. “Women, in particular, often juggle multiple roles, which can take a toll on sleep quality.”
Those multiple roles that women often perform come with both paid and unpaid labor – referred to as the “mental load” – and can also contribute to sleep issues they experience.
The impact of sleep on overall health
Good sleep is integral to overall health, affecting everything from hormonal balance to mental clarity. Poor sleep is linked to a range of health issues, including obesity, heart disease and diabetes, which disproportionately affect women.
A study published in the Journal of Women’s Health found that women who reported sleep disturbances had a higher risk of developing chronic conditions.
Research has shown that women who consistently get less sleep than needed are at an increased risk for conditions such as anxiety and depression. According to a study published in the Journal of Clinical Psychiatry, women are more likely than men to experience mood disorders related to insufficient sleep, highlighting the crucial need for them to prioritize their rest.
Prioritizing sleep: Tips for women
Given women’s unique sleep challenges, adopting effective strategies to prioritize rest is crucial. Some tips:
- Establish a sleep routine: Going to bed and waking up at the same time every day helps regulate the body’s internal clock. This consistency can improve both the quality and quantity of sleep.
- Create a restful environment: A comfortable sleep environment, including a quiet, dark and cool room, is essential. Use blackout curtains, white noise machines or a fan to create an ideal sleeping atmosphere.
- Limit screen time before bed: Screens emit blue light, which can interfere with melatonin production, the hormone responsible for sleep. Aim to turn off electronic devices at least an hour before bed.
- Mind your diet: Consuming heavy meals, caffeine or alcohol close to bedtime can disrupt sleep. Opt for lighter snacks in the evening and consider herbal teas that promote relaxation.
- Exercise regularly: Physical activity can help improve sleep quality. However, it’s best to avoid intense workouts close to bedtime, which can have the opposite effect.
- Practice relaxation techniques: Incorporate relaxation techniques such as meditation, yoga or deep-breathing exercises. They can help soothe the mind and body and prepare them for sleep.
- Listen to your body: Listening to your body is key if you consistently feel tired. Take naps when necessary or adjust your schedule to allow for more rest.
“Women should prioritize their sleep, just as they would with diet and exercise. It’s not selfish; it’s self-care,” Stout emphasizes.
How we can help
Good sleep is necessary for women’s health, impacting everything from physical wellness to mental clarity. With the right approach, it is possible to reclaim those much-needed hours of rest.
Sleep is not a luxury but a fundamental component of a healthy, balanced life. Talk to your primary care provider if you struggle to get enough restful, restorative sleep. They may also refer you to a sleep medicine provider who can provide additional guidance and possible treatment.
Learn about the sleep medicine as well as women’s health services we offer at Mercy Health.
