Adequate sleep is an essential restoration process that allows your emotional and physical self to heal. In fact, one of the main functions of sleep is to give your brain a little break to recover and regenerate. And though limited data describe the specifics of sleep and sleep disorders in women, research has shown that women may require more sleep than men to feel adequately recovered from a day, and without it, they are at greater risk for adverse health issues.
“Women’s brains are wired differently from men, and they are wired more complexly,” says Nagamalar Raju, M.D., an internal medicine physician and sleep medicine specialist at Piedmont. “Women are multi-taskers, and they can do a lot at once. Because they use more of their actual brain, they may need a little bit more sleep than men. It is still debatable, but some experts say that women need twenty more minutes on average than men usually need.”
1. Sleep and Women’s Health
Anyone lacking adequate sleep or sleep quality is vulnerable to sleep-related health hazards. However, one research by Duke University in 2008 estimated that women with unhealthy sleep have more psychological distress compared to men, which increases their risk of heart disease, type 2 diabetes, depression, and mood disorders.
“We believe that hormones are the culprit that cause unhealthy sleep in women, but we do not know why it leads to more serious health consequences in women compared with men,” Dr. Raju says.
2. Women and Sleep Disorders
“Even though most sleep disorders are common in men, women have certain disorders that are more prevalent depending on what period of life they are in,” Dr. Raju says.
While insomnia, or the inability to sleep or stay asleep, is higher in women. Symptoms of restless leg syndrome tend to originate at times related to the menstrual cycle, pregnancy, and lactation period. And older women are at an even greater risk due to the changes in hormones and physiological changes in the body. Indeed, for sleep apnea, women above the age of 50 run a very high risk. And one in four women over the age of 65 is at risk for sleep apnea.
“After menopause, there’s a significant decrease in the amount of estrogen and progesterone in a woman’s body,” Dr. Raju says. “And that is the primary reason why certain diseases become more prevalent.”
3. Tips for a Good Night’s Sleep
The bedrock of good sleep, according to Dr. Raju, is good habits, and with fluctuating hormones, here are some things to keep in mind for a woman in order to have a good night’s rest:
- Establish a consistent sleep-wake cycle: Go to bed and wake up at exactly the same time every day.
- Develop a Calming Pre-Sleep Routine: Women are more likely to ruminate about daily stresses, angst that can interfere with sleep. Try relaxing mental exercises or deep breathing before bed.
- Avoid Afternoon Stimulants: Steer clear of afternoon drinks that contain caffeine, such as cola, coffee, and tea, and avoid nicotine after 3 p.m. They will interfere with sleep.
- See a Doctor if You Aren’t Sleeping Well: “I tell my patients, ‘If you have any concern about your sleep, both quality and quantity, seek help,'” Dr. Raju says. “Women always think of others first. But the health consequences of unhealthy sleep can be terrible.”
4. Why Do Women Need More Sleep Than Men?
According to one study published in the journal PNAS Plus, women have a longer circadian rhythm compared to men. The said study claimed that women are experiencing a longer melatonin rhythm compared to men. Patrick Flynn shared in an Instagram post, “Women have a longer circadian rhythm than men which leads to more sleep for women. Whereas men need 7-8 hours of sleep, women need 8-10 thus resulting in different circadian rhythms. While the sleep cycles are similar, cortisol goes down and melatonin goes up sooner in women than men.”
Duke University published a study on how women are more likely to acquire psychological and physical problems from a lack of sleep than men are.
“We found that for women, poor sleep is strongly associated with high levels of psychological distress, and greater feelings of hostility, depression, and anger. Whereas in men, such feelings are not associated with the same degree of sleep disruption,” said the lead author of the study Edward Suarez.
5. Sleep Needs: How Women Compare to Men
While both men and women experience disruptions in sleep, the nature and consequences vary. Women’s sleep is more apt to be related to hormonal cycles, and it is associated with more serious health risks when disrupted. Men, on the other hand, generally have shorter sleep cycles and are less susceptible to the same level of psychological and physiological consequences resulting from sleep loss.
6. Practical Tips for Better Sleep
With these in mind, it is true that women should look to good sleep hygiene for possible ways of reducing the untoward consequences of sleep deprivation. Here are some tips:
- Operate on a Regular Sleep Schedule: Go to bed and wake up at consistent times, including weekends.
- Establish a Calming Bedtime Routine: Follow calming pre-sleep rituals, such as reading, meditation, or deep breathing exercises.
- Sidestep Evening Stimulants: Steer clear of caffeine and nicotine in the latter parts of the afternoon and evening so as not to interfere with sleep.
- See a Doctor: If one has sleep problems, then going to a doctor is the final advice. Poor sleep may result in hazardous health effects, and thus these matters should not be left unattended.
In conclusion, though very important, women need more hours of sleep compared to men because of the different tasks imposed by society on their brains and bodies. This is knowledge that helps females in measures to ensure good quality sleep to maintain good future health.
