It's an age-old argument: do women need more sleep than men? We're sure that men will staunchly defend their corner, whereas there will probably be women thinking, 'I wish I got more sleep than men, but there is a scientific answer to this question!
Read on if you're curious about which needs more sleep and why. We've looked into the science of sleep and gender and have reported our findings to finally answer the question of the ages!
Do women need more sleep than men?
It's a scientific fact that women need more sleep than men – studies over the decades have consistently shown this. A study in 2013 found that women tend to average around 11 to 13 minutes extra sleep compared to men. The time difference varied at different stages of life and whether or not children were in their lives or employment.
How much sleep does a woman need?
It's recommended that adults get, on average, between 7 and 9 hours of sleep a night; as such, we can reasonably assume that women will want to be on the higher end of that scale. If you're looking at this and thinking, 'That doesn't sound right', it might be because women are often found not to get all their primary sleep during the night.
Women are found to be more likely to nap than men, which could mean that they are either getting less sleep at night or more sleep than what is reported. In addition, it's been observed that women spend more time in deep sleep, which is the stage of sleep when your body begins to repair itself. Add this to the fact that women fall asleep faster than men on average, and it's clear to see that there are plenty of signs that point to women needing more sleep than men!
What's stopping women from sleeping?
Despite this, it's estimated that around 60% of women regularly fall short of this. This could be because of sleep disruptions related to unpaid labour, with women in the UK doing around 26 hours of unpaid work a week compared to 16 hours for men. This correlates with women spending less time in the workforce, and while this does mean there is the opportunity to get more sleep, women often have their sleep interrupted for caregiving.
Medical conditions are another primary cause of women not getting enough sleep to feel refreshed. This is because, unfortunately, women are often found to have a higher risk of insomnia compared to men and the menstrual cycle. A woman suffering from Premenstrual Syndrome is more likely to suffer poor sleep quality, alongside other symptoms, including fatigue, depression and anxiety, compared to someone who doesn't have this.
As if this isn't enough, menopause can then cause further sleep problems for women, including, but not limited to, insomnia, sleep apnea and Restless Leg Syndrome. This can mean women aren't getting enough high-quality sleep to stay refreshed and happy.
How can women get the rest they need?
Looking to get more sleep but struggling? We've got some great tips for women who want to get more, or better quality, sleep!
1. See a doctor
An unfortunate fact for women is that, as we've previously discussed, many biological issues can cause women to either not get enough sleep or not get enough high-quality sleep. If you find that you're struggling to sleep because of insomnia, your menstrual cycle or anything else that you think might be medical related, then we would recommend going to see your doctor. Tell them all your symptoms, and you'll hopefully be able to make a start on combating any potential medical conditions!
2. Find ways to keep your bedroom cool
If you're finding that you get too hot at night, then it might be good to try and figure out ways to cool down your bedroom. Invest in a fan, or even open your windows to decrease the temperature. Of course, this will only work if your partner is okay with this or you sleep alone. If this isn't possible, consider wearing light pyjamas or investing in a low tog duvet made from breathable fabrics such as bamboo or cotton.
Investing in a cooling mattress is another good way to cool down your body temperature. These mattresses are manufactured with innovative cooling features to keep you feeling fresh at night. If you'd like to find out more, then make sure to check out our guide on the best mattresses for hot sleepers!
3. Avoid drinking caffeine or alcohol
Caffeine is, as well known, a stimulant that works to keep you awake. Also, it has a half-life that is probably much longer than you think! The American Academy of Sleep Medicine reports that caffeine peaks in your blood within 30 to 60 minutes but has a half-life of 3 to 5 hours. If that's not alarming enough, the half-life means how long it takes for your body to get rid of half of the caffeine!
You might find that you feel tired when drinking alcohol, but it can have very negative effects on your sleep quality. Alcohol is a diuretic, which means that it encourages your body to lose extra fluid during urination and sweating. As such, you'll find yourself experiencing nocturia, which is when you have to get up to go to the toilet at night.
4. Start exercising frequently
Working out is not only good for your mental health, but it's been proven that it also helps to improve your sleep quality and help you fall asleep faster! Moderate aerobic exercise, in particular, has been shown to increase the amount of deep sleep you get. If you decide to exercise, do it at least 1 to 2 hours before bedtime, as aerobic exercise releases endorphins that can keep you awake, and exercise raises your core body temperature.
5. Avoid blue light before bed
Blue light can wreak havoc on your body clock, as it mimics the effects of natural light, which tells your body that it's time to be awake. As such, using electronics such as mobile phones and tablets or watching TV can make you struggle to fall asleep as your brain isn't getting the message that it's time to fall asleep. A way to avoid this is to either avoid using your electronic devices at least an hour before bed or to dim the brightness, install a blue light filter or invest in blue light-blocking glasses.
