Getting adequate rest is an important part of health and wellness that is often overlooked. According to a survey conducted by the Centers for Disease Control and Prevention (CDC), about 1 in 3 adults in the United States aren’t getting enough rest or sleep every day.¹

Prolonged sleep deficiency is linked to an increased risk of developing many chronic health conditions, including hypertension, heart disease, diabetes, stroke, kidney disease, and depression.²

The general recommendation for a good night’s sleep is 7 to 9 hours, but evidence suggests that women may need more. There are several reasons why women may need more sleep than men, including hormone changes, mental health issues, and an increased risk of sleep disorders.³ 

Keep reading to learn why sleep is so important for your health and why researchers believe women need even more sleep than men. 

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Why Does It Make a Difference?

“Women typically have more issues affecting their sleep, so they may need slightly more of it to make up for disrupted sleep or poor-quality sleep,” says sleep disorders specialist Michelle Drerup, PsyD.

Studies suggest that any difference between men's and women's sleep needs is due to biological and behavioral differences that change throughout the lifespan, depending on age and life stage. Even so, much of the existing data calls for more research to better understand women's sleep needs.⁴ 

Hormone Variation

Your circadian rhythm–the biological clock that regulates sleep–directly impacts your hormone levels, but it also works the other way. Changing your hormone levels can affect your circadian rhythm and increase your chances of sleeping poorly.

There are many reasons women regularly experience hormonal changes, including menstruation, pregnancy, breastfeeding, perimenopause, and menopause. While the hormonal shifts that occur with monthly cycles, pregnancy, and breastfeeding can negatively impact sleep, “The hormonal changes that occur with menopause are especially damaging to quality sleep,” Dr. Dreup explains. 

During menopause, you’re more likely to:

• Have more difficulty falling asleep.
• Have shorter durations of deep sleep.
• Develop chronic health conditions that affect sleep, like thyroid disorders.
• Develop sleep disorders.⁵

Women Are More Likely to Have Sleep Disorders

According to a 2014 review, women have a 40% higher risk of insomnia than men. Women are also more likely to have restless leg syndrome (RLS) or obstructive sleep apnea (OSA). Both of these conditions can negatively impact sleep quality, which may require you to need more sleep to feel rested.⁶ 

Increased Rates of Depression and Anxiety

“Women are twice as likely as men to have anxiety and depression,” Dr. Drerup says. “And both conditions are associated with insomnia.”⁷

Sleep and mental health are closely connected, with sleep quality and duration significantly impacting mood and cognitive function. However, mental health conditions like anxiety and depression can also cause sleep difficulties. 

Consistently getting enough rest is a good practice whether you are trying to prevent or manage a mental health condition such as depression or anxiety. 

<div class="pro-tip"><strong>Also Read: </strong><a href=low-blood-sugar-during-sleep>Low Blood Sugar During Sleep: Learn About Nocturnal Hypoglycemia</a></a>.</div>

How Much More Sleep Do Women Need?

While studies show that women may need more sleep than men, they also suggest that women sleep about 11 minutes more than men on average. While the difference seems marginal, it’s still important to prioritize getting enough uninterrupted sleep. Poor sleep quality or inadequate sleep can wreak havoc on your health long-term. 

Strategies to Improve Your Sleep Quality

• Block Out Light

Light exposure too close to bedtime (or when you’re trying to sleep) can disrupt your circadian rhythm. Try blackout curtains to keep your bedroom extra dark, or wear a sleep mask to keep the light out of your eyes. 

• Keep the Room Cool

Sleeping in a cool room can help you sleep better and reduce the number of times you wake up during the night. The National Sleep Foundation recommends keeping your bedroom temperature between 60-67°F for optimal sleep.⁸ 

One study found that sleeping in a room with an average temperature of 63.4°F (17.4°C) results in better sleep quality and fewer symptoms of insomnia. If you tend to run hot and wake up frequently, try reducing the temp of the room where you sleep. 

• Minimize Noise

Noise disturbances can worsen sleep quality. If you live in a place where there’s lots of noise, try a sound machine or a fan to help drown out the outside sounds. You can also try earplugs or noise-canceling headphones. 

• Avoid Screen Time 1 Hour Before Bed

Research shows exposure to blue light just before bed can negatively impact sleep and circadian rhythm. Limit blue light exposure before bed by turning off devices or wearing glasses that filter out blue light.⁹

• Start Your Morning With Sunlight

Studies suggest that morning sunlight exposure can positively impact circadian rhythm and help you sleep better at night. Start your morning with 30 minutes of natural sunlight to help you fall asleep faster and stay asleep longer.¹⁰ 

• Limit Caffeine Intake

Limiting caffeine intake can be helpful if you have difficulty falling asleep at bedtime. Sleep experts recommend enjoying your last cup of coffee (or other caffeinated beverage) at least 8 hours before bedtime. If you typically go to bed at 10 pm, avoid caffeine after 2 pm. 

• Exercise Daily

Daily movement can improve your sleep, so try to exercise every day, even if it’s just a walk. Exercise can help you fall asleep faster, stay asleep longer, and improve your energy during the day. 

Learn More With Signos’ Expert Advice

Your sleep habits have a significant impact on your health. The quality and amount of sleep you get can affect how you feel physically and emotionally.

Visit the Signos blog, written by a team of health experts who compile evidence-based health information to help you improve your health and wellness. 

Signos empowers you to improve your health by tracking your diet, exercise, sleep habits, and blood sugar. Knowledge is power, and a CGM can give you specific information about how your habits affect your health.

Find out if Signos is a good fit for you by taking a quick quiz.

<div class="pro-tip"><strong>Learn More: </strong><a href=sleep-secrets>Unlocking the Secrets of Sleep: A Conversation With Mollie Eastman on Sleep Optimization and Wellness</a>.</div>