What makes women’s sleep unique

We all know how important a good night’s rest is, but for women, the journey to dreamland can feel more like navigating a maze. The good news is that understanding the reasons behind this can help unlock the solution. This article will walk you through why women may face unique sleep challenges and what you can do to improve your sleep quality.

How much sleep do women need?

You might wonder, “Do women need more sleep than men?” Well, the general recommendation for adults is 7-9 hours per night, but some research suggests women may need a bit more. Why? It turns out women’s brains are wired for more multitasking, which increases cognitive demand throughout the day. This higher level of mental activity may mean that women require more sleep to recover properly^[1].

One study from the National Sleep Foundation found that women, on average, may need about 20 minutes more sleep per night than men. However, many women don’t get the rest they need, often due to hormonal shifts and life events, which we’ll explore further below^[2].

The hormonal rollercoaster 

Let’s face it—hormones are one of the biggest culprits when it comes to sleep issues in women. Throughout a woman’s life, hormonal fluctuations—whether tied to the menstrual cycle, pregnancy, or menopause—can disrupt sleep in various ways.

Menstrual cycle and sleep

Many women experience sleep disturbances during their menstrual cycle, especially in the days leading up to their period. Hormones like estrogen and progesterone fluctuate throughout the month, which can directly impact sleep quality. 

Before your period

Many women report difficulty falling asleep or staying asleep during the luteal phase (the time between ovulation and the start of your period). This is often due to a drop in estrogen and a rise in progesterone, which can cause an increase in body temperature and affect your ability to sleep soundly.

During your period

For some, menstrual cramps, headaches, and general discomfort can keep them tossing and turning at night. Additionally, fluctuating hormone levels can lead to mood changes like anxiety or irritability, which may make it harder to wind down before bed^[3].

Tracking your cycle using an app can help you identify patterns in your sleep and take steps to manage sleep disruptions during specific phases of your cycle.

Pregnancy and sleep challenges

Pregnancy is another time when sleep can become more challenging. As the body changes, physical discomfort and hormonal shifts make it difficult to get a good night’s rest.

Common pregnancy-related sleep issues include:

• Frequent bathroom trips: The growing uterus puts pressure on the bladder, leading to more nighttime awakenings.

• Heartburn: This can become more common during pregnancy, especially in the third trimester, making it uncomfortable to lie down.

• Restless leg syndrome (RLS): Many pregnant women experience an overwhelming urge to move their legs at night, which can be both frustrating and sleep-disrupting.

• Sleep apnea: Some women develop or see worsening sleep apnea during pregnancy, especially as they gain weight^[4].

To improve sleep during pregnancy, try using a body pillow for extra support, avoid eating large meals close to bedtime, and sleep on your left side to enhance blood flow^[5].

Menopause and sleep

When it comes to menopause, sleep disturbances are a common complaint. The decrease in estrogen and progesterone can lead to:

• Hot flashes: These sudden feelings of heat can wake you up multiple times a night.

• Night sweats: Intense sweating that soaks through bedding can be highly disruptive.

• Mood changes: Increased anxiety or mood swings are common, making it hard to relax before sleep.

In fact, up to 85% of menopausal women report some type of sleep disturbance, with many experiencing insomnia or fragmented sleep^[6]. If you’re experiencing these symptoms, it’s worth discussing possible treatments with your doctor, such as hormone replacement therapy or lifestyle changes that can help improve sleep quality.

Sleep disorders in women

While hormonal shifts play a huge role in women’s sleep, it’s also important to address specific sleep disorders that affect women differently than men. Two of the most common are sleep apnea and insomnia.

Sleep apnea in women

Contrary to popular belief, sleep apnea isn’t just a “man’s issue.” Women are also affected, but often in subtler ways, which can lead to underdiagnosis. Sleep apnea occurs when breathing repeatedly stops and starts during sleep. While men often present with loud snoring, women’s symptoms can include:

• Chronic insomnia

• Morning headaches

• Daytime fatigue

• Mood changes like irritability or depression

• Waking up with a dry mouth

These differences in symptoms can make sleep apnea harder to recognize in women.

If you’re feeling exhausted despite what seems like a full night of sleep, or if you’ve been diagnosed with conditions like insomnia or depression without improvement, it might be time to ask your doctor about sleep apnea^[7].

Additionally, untreated sleep apnea can lead to serious health issues such as heart disease, diabetes, and stroke. The good news? Diagnosing and treating sleep apnea—through methods like CPAP machines or lifestyle adjustments—can drastically improve your overall health and energy levels.

Insomnia in women

Insomnia, the inability to fall asleep or stay asleep, is another common sleep disorder that disproportionately affects women. Hormonal fluctuations, stress, and anxiety are major contributors. Women are also more likely to develop insomnia during specific life stages, like during pregnancy or menopause^[8].

Causes of insomnia can vary, including:

• Stress and anxiety: Daily stressors or major life changes can make it hard to relax and wind down before bed.

• Hormonal imbalances: As mentioned earlier, changes in estrogen and progesterone levels can interfere with your ability to sleep.

• Chronic pain: Conditions like arthritis, fibromyalgia, or menstrual cramps can make it difficult to sleep comfortably.

• Other sleep disorders: Conditions like sleep apnea may also cause or worsen insomnia^[9].

Finding your sleep sweet spot

So, now that we’ve uncovered some of the main challenges women face with sleep, let’s talk about what you can do to improve your nightly rest.

Track your cycle

By understanding how your menstrual cycle affects your sleep, you can better anticipate potential sleep disturbances and take action early.

Create a sleep-friendly environment

Keep your bedroom cool, dark, and quiet. Try using blackout curtains, a white noise machine, or a fan to make your space as comfortable as possible.

Manage stress

Incorporating relaxation techniques such as meditation, deep breathing exercises, or yoga can help reduce stress and prepare your body for rest.

Exercise regularly

Regular physical activity can help you sleep more soundly, but try to avoid vigorous exercise close to bedtime, as it may make falling asleep more difficult.

Limit stimulants

Caffeine and alcohol can disrupt sleep, especially if consumed late in the day. Try to limit your intake and avoid them in the hours leading up to bedtime^[10].

If you’re still struggling with sleep despite these efforts, you might consider using a sleep tracker or consulting a sleep specialist to get to the bottom of your sleep issues.

The bottom line

Navigating sleep as a woman can sometimes feel like a challenge, but understanding the factors at play—whether hormonal or due to sleep disorders—can help you make informed decisions about your rest.

Remember, every woman’s sleep needs are unique, and finding what works best for you may take some trial and error. But when you do, the benefits of improved sleep are well worth it—brighter days and more energy for whatever life throws your way.