Why women need more sleep than men according to research

Most people assume that sleep needs are the same for everyone, but research tells a different story. Across dozens of studies, scientists have found that women consistently need more sleep than men. The difference may seem small, but it matters. Women’s brains are wired for complex multitasking, their hormones change daily, and their stress systems recover more slowly. Each of these factors increases the demand for restorative rest.

The neuroscience of sleep and the female brain

A study from Loughborough University’s Sleep Research Centre found that women need about twenty more minutes of sleep each night than men. The reason is mental load. Women often use more parts of the brain during the day, especially the prefrontal cortex, which handles planning, focus, and multitasking. This extra brain activity creates greater recovery needs at night.

During deep sleep, the brain clears waste, consolidates memory, and resets the nervous system. The more complex the mental activity during the day, the more time the brain needs for repair. Because women’s brains show stronger connectivity between hemispheres, they can process multiple streams of information at once, but that efficiency has a cost. It increases the need for rest.

Try this

Keep a consistent sleep and wake time to stabilise circadian rhythm.
Stop mentally demanding work an hour before bed.
Keep your room dark, cool, and quiet. Women’s brains are more sensitive to light and noise.

Hormones and sleep quality

Hormones control more than mood and metabolism. They shape how easily and how deeply women sleep. Oestrogen, progesterone, and cortisol shift across the menstrual cycle and life stages, affecting temperature and rest.

During the luteal phase, higher progesterone raises body temperature and can cause restless sleep. In perimenopause, lower oestrogen levels reduce melatonin and serotonin, which are both essential for stable sleep. Research from Harvard Medical School shows that women report twice as many sleep problems as men during hormonal change.

Try this

Track your cycle to notice when sleep feels lighter or more disrupted.
Limit caffeine and alcohol in the second half of your cycle.
Support hormone balance with protein, hydration, and steady meals.

Mental load and multitasking

Biology is not the only factor. Social habits also play a role. Women carry most of the mental planning and emotional labour in daily life. This constant switching between tasks keeps the brain active even at night. Psychologists call this cognitive arousal. It delays deep sleep and reduces its quality.

MRI studies from the University of Pennsylvania found that high multitaskers show more prefrontal cortex activity at rest, meaning the brain struggles to switch off. Over time, this leads to chronic tiredness even when total sleep hours seem adequate.

Try this

Write lists before bed to clear mental space.
Avoid screens an hour before sleep.
Keep a simple, repetitive bedtime routine that helps the body wind down.

Circadian rhythm and timing differences

Men and women have slightly different circadian rhythms. Research from the University of Surrey shows that women’s internal clocks run about six minutes shorter than men’s. This makes them naturally inclined to fall asleep and wake earlier. It also means they are more affected by late nights, shift work, and jet lag.

Because of this difference, women who stay up late or work irregular hours often feel tired even if they sleep the same number of hours as men. Their natural rhythm has been shifted out of sync.

Try this

Go to bed when you first feel drowsy instead of pushing through.
Get sunlight in the morning to reset your internal clock.
Keep wake times consistent on weekends.

Stress, cortisol, and recovery

Women’s stress responses differ from men’s. Cortisol peaks faster and takes longer to return to baseline. This prolonged recovery period disrupts both the amount and depth of sleep. Chronic stress shortens the restorative slow-wave stage, which is critical for physical repair and emotional balance.

A 2023 study from Stanford Medicine found that women under chronic stress spend less time in deep sleep, leading to poorer focus, mood, and immune function. Rest becomes light and fragmented instead of restorative.

Try this

Read or stretch before bed instead of checking messages.
Practise slow breathing to reduce cortisol.
Protect the last hour of your day from work or conflict.

How women can optimise sleep

Understanding why women need more sleep is the start. The next step is respecting that need. Rest is not indulgence; it is maintenance for the brain and hormones.

Try this

Aim for seven and a half to nine hours of sleep depending on your cycle and stress levels.
Keep your bedroom cool. Women sleep better in slightly lower temperatures.
Use dim lighting and quiet sensory cues to signal rest.
Avoid comparing your sleep needs to others. Your biology sets your rhythm.

Final thoughts

Women do not need more sleep because they are fragile. They need it because they do more with their brains and bodies each day. Hormones, mental load, and stress patterns make recovery a higher priority. Science confirms what many already feel.

This article is intended for informational purposes only, whether or not it includes insights from medical professionals. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition. The opinions shared are those of the contributor and do not necessarily reflect the views of Sokoru.