Written by Aisha and Reviewed by Dr. Manvir Bhatia-29-12-2025
The science behind sex differences in sleep
Sleep is essential for physical recovery, brain function, emotional regulation, and long-term health. Even one poor night of sleep can affect concentration, memory, mood, and reaction time. When sleep deprivation becomes chronic, it increases the risk of heart disease, stroke, diabetes, obesity, depression, weakened immunity, and reduced quality of life.
Although sleep is vital for everyone, research clearly shows that men and women experience sleep differently. These differences arise from a combination of biological factors, hormonal changes, and social roles across the lifespan.
Sleep duration vs sleep quality: men vs women
Large population studies consistently show that women sleep longer than men on average. This pattern is observed across cultures and age groups—even though women often carry a greater burden of caregiving and household responsibilities.
However, despite longer sleep duration, women report poorer sleep quality.
Common sleep complaints among women include:
- Difficulty falling asleep
- Frequent nighttime awakenings
- Longer periods of wakefulness at night
- Unrefreshing or non-restorative sleep
Objective sleep studies (such as polysomnography) often show that women have more deep (slow-wave) sleep than men. This suggests that sleep quality is influenced not only by sleep stages but also by sleep continuity, comfort, and hormonal stability.
Physical factors that disrupt women’s sleep
Several conditions that interfere with sleep are more common in women:
- Nocturia / Overactive bladder – causes frequent nighttime urination
- Gastro-oesophageal reflux (heartburn) – especially during pregnancy and menopause
- Chronic pain conditions – migraines, fibromyalgia, pelvic pain
These factors increase nighttime awakenings and reduce overall sleep efficiency.
The role of hormones in sleep regulation
Sex hormones play a major role in shaping sleep patterns.
- Oestrogen
Oestrogen supports healthy sleep by:
- Reducing time taken to fall asleep
- Decreasing nighttime awakenings
- Increasing total sleep time
- Helping regulate core body temperature at night
It also interacts with neurotransmitters such as serotonin and GABA, which influence mood and sleep.
- Progesterone
Progesterone has:
- Sedative and calming effects
- Anti-anxiety properties
- A mild respiratory-stimulating effect that supports breathing during sleep
When oestrogen and progesterone levels are stable, sleep tends to be more consolidated and restorative.
Puberty: When Sleep Differences Begin
Before puberty, boys and girls have similar sleep patterns. After puberty, insomnia rates rise sharply in girls and remain higher throughout adulthood.
This strongly indicates that hormonal fluctuations, rather than sex alone, drive many sleep differences.
Sleep Across the Female Hormonal Life Cycle
- Menstrual Cycle
Sleep problems are common during:
- The late luteal phase (days before menstruation)
- The early follicular phase (first days of the period)
Sharp drops in oestrogen and progesterone during these phases can cause:
- Difficulty falling asleep
- More awakenings
- Lighter or more fragmented sleep
PMS symptoms such as cramps, headaches, bloating, anxiety, and mood changes further disrupt sleep.
Importantly, menstrual-related sleep issues are treatable with targeted strategies and should not be ignored.
- Pregnancy
Sleep disturbances during pregnancy are caused by:
- Hormonal changes (especially progesterone)
- Physical discomfort
- Frequent urination
- Heartburn
- Restless legs syndrome
- Sleep-disordered breathing
Sleep quality often worsens as pregnancy progresses, particularly in the third trimester.
- Menopause
Menopause is one of the most disruptive periods for sleep due to declining oestrogen levels. Common issues include:
- Insomnia
- Night sweats and hot flashes
- Anxiety and mood changes
- Increased risk of obstructive sleep apnea
After menopause, women’s sleep patterns become more similar to men’s, with greater sleep fragmentation.
Sleep Problems in Men
Men also experience sleep disorders, but often of a different type. Men are more likely to have:
- Obstructive sleep apnea
- Loud snoring
- Shorter total sleep duration
- Less deep (slow-wave) sleep
Testosterone affects airway stability and fat distribution, increasing apnea risk. Men are also less likely to report sleep problems, even when sleep quality is objectively poor.
Social and Cultural Influences on Sleep
Biology alone does not explain sleep differences. Social roles significantly affect sleep patterns, particularly for women.
Women are more likely to:
- Be primary caregivers for children or elderly relatives
- Wake frequently at night for caregiving duties
- Experience mental load and stress that delay sleep onset
Chronic sleep interruption from caregiving responsibilities is a major contributor to poor sleep quality.
Ref : How Is Sleep Different for Men and Women?
July 10, 2025
Written by Lucy Bryan | Medically Reviewed by Audrey Wells, MD
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How Much Sleep Do Men and Women Need?
Despite different sleep experiences, men and women need the same amount of sleep:
7–9 hours per night for most adults.
However, sleep quality matters as much as sleep duration.
Signs of good-quality sleep include:
- Falling asleep within 10–30 minutes
- Minimal nighttime awakenings
- Short awakenings (less than 20 minutes)
- Feeling refreshed upon waking
Final Thoughts
Men and women do sleep differently—but not because one needs more sleep than the other. Differences arise from hormones, physiology, life stages, and social responsibilities.
Understanding these differences allows for:
- Better diagnosis of sleep disorders
- More personalised sleep care
- Improved long-term health outcomes
Sleep problems—especially in women—should never be normalised or ignored. With proper awareness, education, and evidence-based strategies, healthy sleep is achievable at every stage of life.
