Why Women Need More Sleep Than Men: Science Explains Why

In a recent TikTok post, Dr. Patrick Flynn of The Wellness Way suggests that women need 8-10 hours of sleep per night, while men need 7-8 hours of sleep. Flynn attributes this to the fact that women produce significantly more of their daily hormones in their sleep than men do, and thus need deep rest to replenish their hormonal reserves each night. Flynn even offers up an ideal suggested bedtime window: between 9 p.m. and 10 p.m.

Replenishing these hormonal reserves should be a top priority for women of all ages. As hormones help regulate the following (4, 5):

• Sleep-wake cycle
• Appetite
• Growth and development
• Reproductive functions
• Mood and behavior
• Body temperature
• Blood pressure
• Fluid and electrolyte balance

Another reason why it’s important that women prioritize filling up their hormonal reserve: Their hormones aren’t the same every day. Menstruation, pregnancy, and menopause all come with major hormonal shifts. All of which can impact a woman’s quality of sleep (3, 6). Women who are menstruating might have a hard time sleeping and feel tired during the day (7). Pregnant women may experience sleep-disrupting mood changes, restless leg syndrome, and sleep apnea (8). 85% of women going through menopause experience hot flashes that disrupt shut-eye. Menopausal women are also at a higher risk of developing sleep apnea (9, 10).

Put simply, if a woman doesn’t sleep well one night, she won’t have the hormone reserves to function effectively the next day. And if her hormones are off from poor sleep, it may throw off her circadian rhythm and dash any hope of getting quality sleep the next night (6).

Reason #1: Stress

“Women need more [sleep] because their hormones are affected by their stressors of the day,” another Wellness Way pro suggested.

Stress causes your body to release cortisol and adrenaline. This depletes other hormones that your body relies on to function smoothly during the day (11). Women are more likely to experience stress and anxiety (12, 13). So those extra hours of sleep are needed to replenish her hormone reserves.

Reason #2: Insomnia

Women are 40% more likely than men to develop insomnia (14). They’re also two times more likely to be diagnosed with anxiety and depression—which are often associated with insomnia (15, 16). These risk factors make quality sleep for women that much more important.