HERE'S HOW MUCH MORE SLEEP WOMEN SHOULD GET THAN MEN, ACCORDING TO SCIENCE
Thought everyone needed the same amount of sleep? Think again. A study published by the Cleveland Clinic reveals that, for physiological and psychological reasons, women need more sleep than men… about 11 minutes more per night. This figure may seem modest, but it reflects very real differences in how women sleep and what disrupts their rest.
Why do women sleep longer?
According to Michelle Drerup, a psychologist specializing in sleep disorders, the ideal amount of sleep varies from person to person, but there are some trends based on gender. On average, women sleep slightly longer, but more importantly, they have more reasons to sleep poorly.
Among the main factors identified:
- Frequent hormonal fluctuations
- Increased prevalence of depression and anxiety
- Greater vulnerability to sleep disorders
In other words, if women need to sleep longer, it is not to “rest more,” but rather to compensate for poorer quality sleep.
Hormones: a direct impact on sleep
Hormonal cycles strongly influence the circadian rhythm—the biological clock that regulates our sleep. And it is women who experience the most hormonal fluctuations throughout their lives: menstruation, pregnancy, postpartum, perimenopause, and then menopause.
Menopause, in particular, is often associated with a decline in sleep quality. It can cause:
- An increase in the time taken to fall asleep
- A reduction in deep sleep
- Increased vulnerability to chronic diseases, such as thyroid disorders, which can further disrupt nights
Depression, anxiety: a vicious circle
Mental health and sleep are closely linked. However, women are twice as likely as men to suffer from anxiety or depression. These conditions are frequently associated with insomnia or, conversely, hypersomnia (an excessive need for sleep).
According to data shared by the Sleep Foundation:
- 80% of people with depression report having insomnia
- 20% have sleep-disordered breathing (such as apnea)
- 15% sleep too much (hypersomnia)
And as Dr. Drerup reminds us, lack of sleep worsens mood disorders, and vice versa. A cycle that's difficult to break without support.
Sleep disorders more common in women
Hormones, mental stress, and mental load all contribute to the onset of more frequent sleep disorders in women. For example, restless leg syndrome affects women twice as often as men.
Another common disorder is sleep apnea, which is often underdiagnosed in women because its symptoms are more subtle. While men snore loudly, women experience more morning headaches, chronic fatigue, and light sleep.
After menopause, women are just as at risk as men of developing sleep apnea… but diagnosing it remains more difficult.
How do you know if you're getting enough sleep?
According to Dr. Drerup, the best indicator of sleep isn't waking up itself, but how you feel a few hours later. Do you feel alert, focused, and motivated? You're probably getting enough sleep. Conversely, if you feel persistently tired before noon, you may not have reached your quota of restorative rest.
And if fatigue is keeping you from enjoying the things you love, it might not just be about sleep… it might be about mental health too.
How to improve the quality of your sleep?
Here are the specialist's tips for sleeping better, without disrupting your life:
- Limit caffeine and alcohol, which disrupt sleep
- Avoid screens before bedtime and favor darkness
- Exercise regularly, preferably in the morning
- Create a stable sleep routine, even on weekends
- Manage your stress with tools like meditation or writing
- Take a nap of 10 to 20 minutes maximum if you feel the need
And above all: do not hesitate to consult a doctor or a sleep specialist if fatigue becomes chronic.
Every minute counts
Although 11 minutes may seem trivial, they reflect a physiological and social reality: women are more prone to sleep disturbances, and their bodies need to compensate. In a world where exhaustion is often trivialized, taking care of one's sleep is an essential health act that should not be overlooked.
2025-06-24T06:20:47Z