Who needs more sleep – men or women?

We all know we should aim for eight hours of sleep per night. And that getting the right amount affects how refreshed we feel when we wake up. But do women need more sleep than men? Or is it the other way around? And is eight hours truly the optimum amount?

There are lots of misconceptions surrounding the topic – in fact, it’s a question I get asked a lot. Thankfully, science is beginning to get to the bottom of it, so I’ll share a few of those findings with you today. 

Key takeaways:

• Most adults need 7-9 hours of sleep each night, but women may need a little more due to hormonal, biological and social factors.

• Quality matters more than quantity – frequent interruptions, stress and mental load can make women’s sleep feel less restorative.

• Sleep needs vary by age, life stage and lifestyle, so listening to your body is key.

How many hours of sleep should adults get?

For most healthy adults, the ideal range is 7-9 hours of sleep per night. That said, some people function well on a little less, while others need more to feel their best. 

It can also vary seasonally. As we go into the winter months and the nights draw in, many people (including me) find they need a little longer in bed.

How much sleep does a woman need?

There really is a small but significant gender difference between men and women's sleep requirements.  

While everyone is unique, studies suggest that women, on average, may need slightly more sleep than men – but only perhaps 11-13 minutes extra a night.

Why do women need more sleep than men?

Let’s take a closer look at some of the factors that influence how much sleep a woman needs. 

Hormonal fluctuations

Across a woman’s life, hormones play a major role in sleep. Oestrogen and progesterone affect body temperature regulation, mood and circadian rhythms. During menstruation, pregnancy and menopause, disrupted hormones can make it harder to fall asleep or stay asleep, leading to an accumulation of a sleep debt. 

Brain usage and mental load

Credible research using brain imaging shows that women often engage more regions of the brain simultaneously (aka multitasking), especially those linked to emotional processing and multitasking. This higher cognitive load means the brain may need longer recovery time during deep sleep.

Social and lifestyle factors

Women frequently shoulder more unpaid caregiving and domestic responsibilities, often balancing multiple roles — work, family and home. In fact, studies suggest women do around 60% more unpaid labour than men. This constant mental juggling, coupled with interrupted nights (especially in caregiving years), increases sleep pressure and fatigue.

Psychological health

Rates of anxiety and depression are higher in women, both of which are strongly linked to poor sleep quality. Stress hormones such as cortisol can delay the onset of sleep and reduce the amount of deep, restorative rest.

Biological differences

Another interesting piece of emerging research suggests differences in circadian rhythm between the sexes – women’s internal clocks tend to run slightly shorter than men’s, which may explain why they feel sleepy earlier in the evening and wake earlier in the morning.

Individual variation and socioeconomic differences

While trends show women might need slightly more rest, experts agree that individual variation outweighs gender differences. Age, health, stress, mobility and social circumstances all play a role. Emerging research is also exploring how cultural and socioeconomic pressures influence sleep – for instance, how financial stress or caregiving expectations affect women’s ability to rest. 

What happens when women undersleep?

Insufficient sleep affects everyone, but studies show that the health consequences can be more pronounced in women. Chronic sleep deprivation in women is linked to:

• Greater risk of heart disease and metabolic disorders
• Increased sensitivity to stress and mood disturbances
• Lower immune resilience
• Reduced concentration and emotional regulation.

Men who don’t get enough sleep also face major health risks, including high blood pressure, poor testosterone levels and increased risk of accidents. In both cases, consistent, good-quality rest is vital.

How many hours of sleep do men need?

For most men, 7-8 hours is the sweet spot. While men are less likely to report insomnia, they are more prone to sleep apnoea, a disorder that causes pauses in breathing and leads to poor-quality rest.

A side-by-side comparison 

Here’s a table that summarises the key differences between men and women in terms of their sleep requirements and disruptors:

So, although women may appear to ‘sleep longer’, their sleep quality is often lower due to hormonal, psychological and social influences. Even small differences can add up over time, affecting mood, concentration and health.

Sleep hygiene tips for everyone

• Keep a regular bedtime and wake time, even at weekends
• Avoid screens and bright light an hour before bed
• Create a cool, dark and quiet sleep environment
• Limit caffeine and alcohol, especially after 6pm
• Try a short wind-down routine such as reading, stretching or mindful breathing.

Not sleeping enough? When to see a doctor

If poor sleep is persistent, it’s worth talking to a healthcare professional. But please do start by addressing lifestyle factors such as stress, screen time and caffeine and my 5 non-negotiables for getting more restorative sleepbefore taking prescription medication. If problems continue, seek medical advice to rule out conditions like insomnia or sleep apnoea.

So, who needs more sleep?

Women might need a little more sleep on average – but what matters most is understanding your own body’s needs. 

How do you feel when you wake up in the morning? How do you feel during the day and particularly in that mid-afternoon period? Some men may need nine hours; some women thrive on seven. Life stage, health and daily demands are often bigger factors than gender alone.

Ultimately, the best sleep is the one that leaves you feeling refreshed, balanced and ready to face the day.

You might also like…

• Which Age Group Needs The Most Sleep And Why?
• Avoid Sleep Medication with An Effective Bedtime Routine
• What Happens When You Sleep?

FAQs

• Do women need more sleep than men? Yes – studies suggest women sleep about 10–20 minutes longer on average, largely due to hormonal and cognitive factors.

• Is it true that women need 9-10 hours of sleep? Not necessarily. Most women do well with 7-9 hours, though certain life stages (like pregnancy or menopause) may increase the need for rest.

• Why do women need to sleep more than men? Fluctuating hormones, multitasking demands and higher emotional processing mean women’s brains may require more recovery during deep sleep.