Do Women Need More Sleep Than Men? Let's Talk About It!

Ever feel like you’re still struggling to get out of bed while your partner is already halfway out the door? You aren’t alone, and you definitely aren’t imagining it. It turns out, women really do need more sleep than men (and it’s not just because of late-night scrolling).

Research shows that women’s brains work harder throughout the day, juggling complex thoughts, multitasking, and emotional processing, all while managing the mental load of daily life. Add hormonal shifts from periods, pregnancy, or menopause, and it’s no wonder your body craves a few extra minutes of rest.

In other words, if you keep reaching for the snooze button, it’s thanks to biology, not laziness. And understanding why women need more sleep is the first step toward getting it. That’s exactly what we’re here to discuss.

This post is for informational purposes only and does not constitute medical advice. See full disclaimer below.

Do Women Need More Sleep Than Men?

Survey says: yes! In fact, studies suggest that women need about 20 extra minutes of sleep per night on average compared to men.

Why do women need more sleep? It comes down to how our brains are wired. Women's brains engage more regions simultaneously and handle complex, multitasking-heavy processing. As Professor Jim Horne, director of the Sleep Research Center at Loughborough University, explains,

"Women tend to multi-task—they do lots at once and are flexible—and so they use more of their actual brain than men do. Because of that, their sleep need is greater."

Other Reasons Women Need More Rest

It’s not just brain power that sets women’s sleep needs apart. Biology and daily demands of modern life add extra layers to the equation. Other biological and lifestyle factors that affect women’s higher sleep needs include:

1. Hormonal Fluctuations

Shifting hormones play a starring role in how well women sleep. Estrogen and progesterone affect everything from body temperature to mood to how long it takes to drift off. Hormonal fluctuations can be especially disruptive to sleep:

• Before your period. Progesterone drops which can trigger insomnia, bloating, and irritability.
• During pregnancy. Hormonal surges, physical discomfort, and frequent nighttime wake-ups make extra rest essential.
• Through menopause: Declining estrogen leads to hot flashes and night sweats, while lower progesterone makes it harder to stay asleep.

2. The Mental Load

You know that invisible to-do list that’s always running in the back of your mind? The one that includes all your work deadlines, doctor’s appointments, and meal planning? That’s called the mental load, and it keeps women’s executive functions constantly active, spiking stress hormones like cortisol and leaving little room for true rest.

When your brain is juggling work, relationships, and home life all at once, it’s no surprise you crash hard, but still wake up tired. That’s because when your mind feels wiped out, that kind of exhaustion doesn’t always translate to the deep, restorative rest your brain truly needs.

3. Higher Emotional Processing

Along with taking on more of the mental load, women also tend to engage more deeply in emotional regulation and relational decision-making. These complex thought patterns require more REM and deep sleep to rebalance mood-regulating neurotransmitters and repair neural connections.

When sleep falls short, studies show women experience sharper increases in anxiety, irritability, and fatigue than men do.

Are Women Getting Enough Sleep?

Your dark circles may already be giving this answer away, but no, women on average are not getting the sleep they need.

Despite higher sleep needs, studies show women often get less and lower-quality rest than men. Between nighttime caregiving, household responsibilities, and interrupted sleep from kids or stress, women spend more time in lighter sleep stages and experience more sleepiness during the day.

According to sleep medicine experts and data from institutions like the NIH (National Institutes of Health), this sleep duration gap contributes to various health issues that women experience at higher rates than men.

So, women need more sleep, yet get less restorative rest. Luckily, we have a few tips to help change that, so keep reading.

When Women Need Extra ZZZs—and Why

Though women tend to require about 20 extra minutes of sleep on average when compared to men, there are times in your life and your cycle where prioritizing sleep is especially critical. These key times include:

Just Before & During Your Period

Hormonal changes throughout the menstrual cycle directly affect sleep quality and sleep duration. In the luteal phase (aka the week before menstruation), progesterone rises and then drops sharply, which can interfere with your sleep cycle and body temperature regulation. This hormonal roller coaster disrupts circadian rhythms and makes it harder to achieve deep sleep.

Research published in sleep studies actually shows that women lose an average of 1-2 hours of sleep during this premenstrual phase, when what they really need is more, especially when it comes to managing PMS symptoms like inflammation, mood regulation, and cramps.

Pregnancy and Postpartum

During pregnancy, your body undergoes massive hormonal changes and physical transformations that dramatically increase sleep needs. Progesterone levels soar, making you feel more tired and requiring additional hours of sleep. Your body is literally creating a whole other person—growing organs, expanding blood volume by 50%, and supporting a developing baby, all of which demands enormous energy.

General sleep issues during pregnancy are incredibly common. Many pregnant women also develop obstructive sleep apnea due to weight gain and hormonal effects on breathing, which can make it hard to achieve the 1-2 additional hours of sleep per night that studies show pregnant women need when compared to their pre-pregnancy baseline.

Of course, postpartum brings its own sleep challenges, too. Beyond the obvious sleep deprivation from nighttime feedings, new mothers face a perfect storm of hormonal shifts, physical recovery, mental health vulnerabilities, and the intense mental load of caring for a newborn. Healthcare providers note that chronic lack of sleep during this period increases risks for postpartum depression and other health issues. The body needs substantial sleep time to heal from childbirth, regulate hormone levels, and support milk production.

Perimenopause and Menopause

The transition through perimenopause and into menopause represents one of the most significant sleep challenges women face. Declining estrogen and progesterone levels wreak havoc on sleep patterns in multiple ways. Estrogen helps regulate body temperature and supports deep sleep, so when it drops, women experience hot flashes and night sweats that fragment sleep throughout the night. Progesterone is a kind of natural sedative, so when levels are lower, it makes it harder to fall asleep and stay asleep.

According to the NIH and sleep medicine research, up to 60% of menopausal women report poor sleep quality and sleep disturbances. These sleep issues can last for years and significantly impact quality of life, mental health, and physical health.

High Stress and Mental Load Periods

While not a biological life stage, periods of intense stress—whether from work, caregiving responsibilities, relationship changes, or other life challenges—increase women's sleep needs substantially. Stress keeps the brain's executive functions working overtime, elevating cortisol levels and maintaining a state of hypervigilance that interferes with the natural sleep-wake cycle.

Women tend to internalize stress differently than men, leading to more rumination and difficulty "turning off" thoughts at bedtime. This results in both trouble sleeping and poor sleep quality even when women do manage to fall asleep. During stressful life periods, the brain needs additional sleep time to process emotional information, consolidate memories, and return stress hormones to baseline. Without enough sleep during high-stress periods, women face greater risks for burnout, anxiety disorders, and physical health issues.

How to Improve Overall Sleep Quality

Sleep isn’t just about clocking more hours, but about giving your body and brain what they need to truly recover. For women, that means syncing rest with hormonal rhythms, managing stress, and creating an environment that supports deep, uninterrupted sleep.

Here’s how to help your hardworking brain get the recovery it deserves.

Support Your Cycle

If you feel like your sleep issues are tied to your cycle, Happy V PMS Support can help you finally rest easy. This supplement is formulated to support hormonal balance throughout the month to ultimately reduce PMS symptoms like bloating, irritability, mood swings, and trouble sleeping.

Our unique formula combines clinically studied ingredients like:

• Chaste Tree Berry, which helps regulate estrogen and progesterone balance to reduce PMS-related mood changes and support more stable energy.
• Magnesium, a calming mineral that relaxes the nervous system, supports muscle recovery, and helps improve sleep quality during hormonal fluctuations.
• Vitamin B6, which plays a key role in serotonin production, helping stabilize mood and ease irritability that can interfere with falling asleep.
• Calcium and Vitamin D, which support healthy hormone regulation and reduce common PMS symptoms like cramps, fatigue, and bloating that can keep you up at night.

By nourishing your body with the nutrients it needs to rebalance hormones naturally, Happy V PMS Support helps reduce the sleep disruptions that often hit hardest before your period, so you can rest, recover, and wake up feeling restored.

Create a Sleep Sanctuary

Your sleep environment can make or break your overall sleep quality. Aim for a cool, dark, and quiet bedroom that’s ideally between 65–68°F to mimic your body’s natural temperature drop before sleep. Use blackout curtains, a white-noise machine or fan, and keep electronics out of reach.

Just as your brain thrives on structure and calm during the day, it needs a clutter-free, sensory-friendly environment to unwind at night.

Stick to a Sleep Schedule

Going to bed and waking up at the same time each day (yes, even on weekends) helps your body regulate melatonin and cortisol, the hormones that control your sleep-wake cycle.

Consistency also helps you fall asleep faster, stay asleep longer, and maximize deep-sleep stages (aka the phase where your brain clears toxins and consolidates memories).

Wind Down with Intention

If you’re jumping straight from scrolling to sleep, your brain never gets the memo that it’s time to rest. Instead, create a wind-down ritual that signals a shift from productivity to restoration.

Try gentle yoga or stretching to release tension, meditate or use a breathing app to slow your heart rate, or jot down lingering thoughts to clear mental clutter. Even a warm bath about 90 minutes before bed can help lower your core temperature and cue your body that it’s time to unwind.

Move Mindfully

Getting enough physical activity during the day is one of the most powerful tools for better nighttime sleep. Regular exercise reduces stress hormones, balances mood, and improves overall sleep quality. Just make sure to finish workouts at least a few hours before bedtime so your body temperature and heart rate have time to normalize. Morning or early evening exercise can also help regulate circadian rhythms, boost energy during the day, and make it easier to fall asleep at night.

Even light movement, like a walk after dinner or 10 minutes of stretching, can lower cortisol and prepare your mind for rest.

Seek Professional Help When Needed

If sleep issues persist despite lifestyle changes, don’t tough it out. Talk to a healthcare provider. Many women experience undiagnosed sleep disorders like insomnia, restless legs syndrome, or sleep apnea, all of which can severely impact hormone health, mental clarity, and overall quality of life.

Along with speaking to your general provider, a sleep specialist can help identify root causes and recommend evidence-based solutions, from behavioral therapy to medical interventions.

Final Thoughts

So, do women really need more sleep than men? The science says yes, and your body has probably been saying it, too.

Between hormonal fluctuations, emotional processing, and the constant mental load of modern life, women’s brains and bodies simply need more time to rest, repair, and recharge. Understanding these unique sleep needs allows you to work with your body instead of against it by supporting your hormones, setting up a calming nighttime routine, and creating a consistent sleep schedule.

So prioritize your rest, protect your peace, and remember: a well-rested woman is a force of nature. 💜

Keep the Conversation Going

• Visit our blog for more women’s health tips.
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• Explore supplements designed to support your vaginal health journey.

 

Disclaimer: This blog is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Statements about supplements have not been evaluated by the Food and Drug Administration. For more information about vaginal infections, visit the CDC or speak to a licensed healthcare provider.