Who Needs More Sleep: Men or Women? The Answer Is More Nuanced Than You Think

Reviewed by Dr Seeta Shah (The Green Doctor), Medical Doctor Naturopath

Most of the adult population feels like they could get more snooze time — but when it comes to men and women, who actually needs the most? Studies suggest women need more sleep than men, for reasons ranging from hormones to stress to caring responsibilities. The gap is smaller than you might expect, though, and the full picture is more nuanced than a simple "women need more." Here's what the science actually says — and what it means for getting better rest, whoever you are.

How much more sleep do women need?

Women do need more sleep than men, but not by much — usually only ten to fifteen minutes more each night. Even so, the recommended amount is the same for both: seven to nine hours a night. So while there's a measurable difference, it's a modest one — and it doesn't change the target either of you should be aiming for.

Why do women need more sleep than men?

There isn't a single reason — it's several factors stacking up. We've broken down the main ones below.

Hormonal shifts across life stages

A woman's hormones fluctuate across her cycle and her life in ways that can disrupt sleep. In the days before a period (the late luteal phase), progesterone drops and cramps, headaches and mood changes can make it harder to fall asleep, stay asleep, or wake feeling refreshed. Pregnancy brings its own disruptions — fatigue, frequent bathroom trips, heartburn, back or hip pain, foetal movement and trouble finding a comfortable position. And during menopause, shifting oestrogen levels make the body's temperature control more sensitive, triggering hot flushes and night sweats that interrupt sleep.

Because this is such a big topic in itself, we've covered each life stage in depth in our complete guide to women's sleep through periods, pregnancy and menopause — well worth a read if hormones are affecting your rest.

Higher rates of insomnia, anxiety and depression

Women are twice as likely as men to experience insomnia, and twice as likely to be diagnosed with anxiety and depression — all of which make falling and staying asleep harder. When sleep is more easily disrupted, the body needs a little more of it to feel properly rested.

Caregiving and the mental load

Women are still, more often than not, the primary caregivers for children, and increasingly for ageing parents too, a role sometimes called being a 'sandwich carer'. Juggling caring with paid work takes a real toll on stress levels and mental health, both of which feed directly into sleep.

A mind that won't switch off

Constantly switching between tasks — replying to messages, running the household, planning tomorrow — keeps the mind on alert and contributes to what's known as cognitive-emotional hyperarousal: a state where your thoughts and emotions stay switched on even when your body is exhausted. Add any emotional stress and the body's threat response kicks in, raising alertness, muscle tension and heart rate, and making it much harder to wind down.

As Dr Seeta Shah, one of Panda's sleep experts, explains, these threads rarely pull in isolation:

"I think it's important to recognise that women's sleep is influenced by a unique combination of biological and psychosocial factors. Hormonal fluctuations — particularly during the menstrual cycle, pregnancy, postpartum, and menopause — can have a direct impact on sleep quality and continuity. At the same time, many women are juggling significant mental and emotional demands, from caregiving and family responsibilities to work and the day-to-day planning that often goes unnoticed. These factors can make it harder to switch off and achieve restorative sleep. In most cases, it's not a question of hormones versus stress — it's the interaction between the two that tends to have the greatest impact."

What about men's sleep?

Men are more likely to lose sleep due to sleep-related conditions or lifestyle factors. They tend to be 'night owls' compared with women, preferring a later bedtime and a later wake-up — often a quirk of their body clock, or circadian rhythm. Interestingly, men tend to fall asleep faster than women once they're in bed — but that sleep is often lighter.

Snoring

Snoring causes lighter sleep and 'micro-awakenings' through the night, especially when it's loud or linked to breathing resistance — leaving you less rested even after a full night in bed.

Sleep apnoea

Snoring can be a symptom of sleep apnoea, particularly when it comes with pauses in breathing, gasping, choking or frequent waking. Sleep apnoea repeatedly stops and restarts breathing during sleep, lowering oxygen levels and robbing you of the deep, restorative rest your body needs.

Why sleep quality matters as much as quantity

We tend to judge our sleep by the hours we clock up — but you can sleep for eight hours and still wake up shattered. That's usually down to:

• Waking up often through the night
• Sleep that stays light rather than deep
• Alcohol before bed
• An undiagnosed condition like sleep apnoea

Truly restorative rest is when your body and brain move properly through the sleep stages, including deep sleep and REM sleep. Research suggests women tend to sleep more deeply than men. For both, this deeper sleep is what supports memory, concentration, immune function, hormone regulation, physical recovery and energy — it's a big part of how sleep keeps your brain healthy. Quantity gets you to bed; quality is what actually does the work.

Signs you're not getting enough sleep

Your mind and body will usually tell you when you're running low. The short-term signs include:

• Waking up tired
• Needing caffeine just to function
• Trouble concentrating
• Mood swings
• Low motivation
• Daytime sleepiness
• Poor memory or brain fog

Over the longer term, poor sleep is linked to high blood pressure, depression, heart disease and diabetes — which is exactly why it's worth taking seriously. If this sounds familiar, our guide to the causes, effects and cures of sleep deprivation is a good next step.

How to improve your sleep — whatever your gender

The good news is that better sleep usually comes down to a few manageable changes. Whether you need those extra fifteen minutes or not, these help everyone:

• Reduce screen time before bed. Blue light delays the sleepy hormone melatonin — here's how screens affect your sleep.
• Avoid caffeine late in the day — it can linger in your system for hours.
• Create a cool, dark room. This matters especially during menopause, when night sweats disrupt rest. Choosing thermoregulating bedding helps your body hold a steadier temperature through the night.
• Wind down properly. Gentle yoga, stretching or a few minutes of quiet before bed help switch off that racing mind.
  

Your sleep set-up makes a real difference too. Super soft, highly breathable and naturally thermoregulating, our bamboo bedding helps you drift off in comfort and stay at a comfortable temperature all night — a simple foundation for more restorative rest. And because comfort is so personal, it's worth choosing a brand that lets you try before you commit: we offer a free trial so you can feel the difference for yourself.

If you've tried these changes and your sleep is still disrupted, it's always worth speaking to your doctor.

The bottom line

Both men and women lose sleep — just for different reasons. Women may need around ten to fifteen minutes more than men, largely thanks to hormones, higher rates of insomnia, and a heavier mental and caring load. But the target is the same for everyone: seven to nine hours a night, with quality mattering just as much as quantity. Build a wind-down routine that prioritises relaxation, get your sleep environment right, and you give both your mind and body the rest they're asking for.

FAQ

1. Do women need more sleep than men?

Yes, slightly. Research suggests women need a little more sleep than men — but the difference is small, around ten to fifteen minutes a night. Both men and women should still aim for seven to nine hours.

2. How much more sleep do women need than men?

Studies point to roughly ten to fifteen minutes more per night for women on average. It's a modest difference, and it doesn't change the recommended seven-to-nine-hour target for either gender.

3. Why do women need more sleep than men?

Several factors combine: hormonal shifts across the menstrual cycle, pregnancy and menopause; higher rates of insomnia, anxiety and depression; and a heavier caregiving and mental load. Together these make women's sleep more easily disrupted, so the body needs a little more of it.

4. Does menopause affect how much sleep you need?

Menopause doesn't necessarily increase how much sleep you need, but it often makes good sleep harder to get. Falling oestrogen makes the body more prone to hot flushes and night sweats, which interrupt rest — so cooling, breathable bedding and a cool room can really help.

5. How many hours of sleep do adults need?

Most adults need seven to nine hours a night, regardless of gender. Consistently getting less is linked to short-term effects like poor concentration and mood swings, and longer-term risks including high blood pressure and heart disease.

6. Is sleep quality or quantity more important?

Both matter, but quality is what makes the hours count. You can sleep for eight hours and still wake up tired if your sleep was light or frequently interrupted. Moving properly through deep and REM sleep is what supports memory, recovery and energy.