Sleep is essential for our health and wellbeing, but did you know men and women actually sleep differently?
Research shows that biological, hormonal, and lifestyle factors all play a role in how long we sleep, the quality of our sleep, and even our risk for sleep disorders. Understanding these differences can make it easier to create sleep routines that work for you.
How do hormones and biology affect sleep?
Hormones play a crucial role in shaping sleep patterns. Women's sleep is heavily influenced by the menstrual cycle, pregnancy, and menopause.
Throughout the menstrual cycle, hormones such as estrogen and progesterone rise and fall, which can impact sleep. Estrogen, which influences body temperature and mood-regulating chemicals, can sometimes promote wakefulness, while progesterone, a hormone that has a calming effect, helps with sleep (1).
Research suggests that fluctuations in these hormones can make you feel more awake rather than sleepy, which is why some people experience restless nights, trouble falling asleep, or waking up more often, especially in the days leading up to their period (the premenstrual phase). This can lead to feeling more tired during the day and struggling to get quality rest (2). Pregnancy increases sleep disturbances, with studies showing that 32.6% of women in their third trimester experience insomnia symptoms (3)
Men, in contrast, have more stable hormone levels, but testosterone influences sleep. Declining testosterone levels, particularly with aging, have been linked to fragmented sleep and an increased risk of sleep apnea (4).
Do men and women have different circadian rhythms?
Circadian rhythms are your body's natural 24-hour rhythms that influence when you feel awake and sleepy. They regulate your sleep-wake cycle and are influenced by light and darkness, helping you stay alert during the day and feel tired at night.
Men and women tend to differ in their circadian timing. Research shows that women have a shorter circadian period by approximately 6 minutes (5). While this seems minor, it leads to a larger phase angle, meaning a greater mismatch between internal body clocks (measured by melatonin rhythm and external time cues) and the outside world, which might explain why women experience higher rates of insomnia.
Additionally, women are more likely to be morning-oriented ("larks"), whereas men are more often night-oriented ("owls") (6). This difference may contribute to why women tend to go to bed earlier and wake up sooner than men.
Do women need more sleep than men?
Women generally sleep longer than men, but the difference is small. One study found women reported sleeping approximately 11 minutes more than men (7). Another study suggests women sleep 28 minutes more on average, though this does not necessarily translate to better rest (1).
Despite longer sleep duration, women experience greater sleep fragmentation, meaning their sleep is more frequently interrupted. This may be due to hormonal influences or caregiving responsibilities, especially in mothers and older adults (4). Women also tend to have earlier circadian timing, meaning they wake up sooner in response to light cues, potentially reducing sleep quality.
Gender differences in sleep disorders
Sleep disorders can manifest differently in men and women:
- Obstructive Sleep Apnea (OSA): More common in men due to anatomical and hormonal factors. However, after menopause, a woman's risk increases and may become equal to that of men. Additionally, women with OSA often experience different symptoms than men. They experience more fatigue and brain fog, compared to snoring and overt tiredness in men. This can lead to a misdiagnosis, for example when symptoms are put down to the menopause (8).
- Insomnia: Women are more prone to chronic insomnia, possibly due to hormonal fluctuations, stress, and other factors (2).
- Sleep disturbances: Sleep disturbances are highly prevalent in pregnancy, with studies reporting that a significant portion of women experience insomnia (8).
Men and women experience sleep differently due to hormonal, biological, and social influences. Women tend to sleep slightly longer but experience greater fragmentation and a higher risk of insomnia, while men have more stable sleep but face a greater likelihood of some other sleep conditions and snoring.
Understanding these differences can help people build a routine that works for them and encourage healthcare professionals to develop targeted strategies to enhance sleep quality and overall well-being.
References
1. Pengo MF, Won CH, Bourjeily G. Sleep in women across the life span. Chest. 2018 Jul;154(1):196–206.
2. Dorsey A, de Lecea L, Jennings KJ. Neurobiological and hormonal mechanisms regulating women’s sleep. Front Neurosci. 2020;14:625397.
3. Palagini L, Cipriani E, Miniati M, Bramante A, Gemignani A, Geoffroy PA, et al. Insomnia, poor sleep quality and perinatal suicidal risk: A systematic review and meta-analysis. J Sleep Res. 2024 Apr;33(2):e14000.
4. Lok R, Qian J, Chellappa SL. Sex differences in sleep, circadian rhythms, and metabolism: Implications for precision medicine. Sleep Med Rev. 2024 Jun;75(101926):101926.
5. Duffy JF, Cain SW, Chang AM, Phillips AJK, Münch MY, Gronfier C, et al. Sex difference in the near-24-hour intrinsic period of the human circadian timing system. Proc Natl Acad Sci U S A. 2011 Sep 13;108 Suppl 3(supplement_3):15602–8.
6. Adan A, Natale V. Gender differences in morningness-eveningness preference. Chronobiol Int. 2002 Jul;19(4):709–20.
7. Burgard SA, Ailshire JA. Gender and time for sleep among U.s. adults. Am Sociol Rev. 2013 Feb;78(1):51–69.
8. Palagini L, Cipriani E, Caruso V, Sharma V, Gemignani A, Bramante A, et al. Insomnia during the perinatal period and its association with maternal and infant psychopathology: A systematic review and meta-analysis. Curr Psychiatry Rep. 2023 Nov;25(11):617–41.
