You're not imagining it: Women do need more sleep than men. Here's why.

Sleep. We all need it. But when it comes to sleep needs, men and women are biologically wired to require different amounts of sleep. 

We’re often told that we need seven to nine hours of sleep each night. While that’s true, time isn’t the only factor that informs quality sleep. 

"In fact, studies by Duke University in Durham North Carolina have concluded that, from puberty onwards, women need, on average, 20 minutes more sleep than men," says sleep expert, Dr Carmel Harrington. 

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Why? Let’s go under the covers of why women need more rest than men and how to unlock Premium Sleep at every stage of your cycle. 

Why do women need more sleep?

Women are more likely to experience sleep problems, like insomnia and excessive sleeplessness. According to the National Sleep Foundation, roughly 15 per cent of women report some kind of sleep challenge, compared to only 8 per cent of men. 

"Many of the sleep challenges women experience have to do with women’s life cycle. Research shows that there’s no gender difference in sleep until puberty begins," Dr Harrington explains. 

"That’s when we begin to see fluctuations in sleep quality at different points of the month — paving a path for sleep cycles in a constant stage of flux."

The relationship between menstruation and sleep.

Hormones can play a huge part in women-specific sleep disruptors. For example, in the last two weeks of a woman’s monthly cycle, progesterone levels rise and so too does the need for extra shut-eye. 

"Progesterone increases the need for sleep, so in the second half of the cycle, women will commonly feel sleepier but frequently cannot get the extra sleep required," says Dr Harrington. 

"As a result, many women suffer significant sleep deprivation on a monthly basis and this can cause moodiness, irritability, fatigue, foggy brain and poor memory – all very similar to premenstrual symptoms. Indeed, it is thought by some that many of these distressing symptoms may in part be because of insufficient sleep."

The challenge with overcoming sleep deprivation disguised as PMS is that up to 45 per cent of Aussies aren’t getting enough sleep as it is, so tapping on an extra half an hour may not be such an easy feat. 

If, like me, you have a tendency to sometimes de-prioritise quality sleep, or are looking to implement syncing your sleep schedule with your hormonal cycle for the first time, I’d recommend keeping a diary. 

Not only will a diary help you better anticipate when you’re likely to experience interrupted sleep, but it’ll also empower you to better prepare for ‘that time of the month’ and curb sleep deprivation. 

A little self-served TLC goes a long way.

Dr Harrington shares that "due to increased progesterone in the second half of their cycle women generally will get less rapid eye movement (REM) sleep. 

"This reduced REM sleep will be exacerbated if, additionally, women are already cutting back on sleep (which also reduces total REM sleep time)," Dr Harrington continues. "And this is important as not getting enough REM sleep is likely to make us feel foggy-headed, irritable and highly emotional."

So how can we increase REM sleep (at every point in the month)?

1. The first step in improving REM sleep is to aim for seven to nine hours of shut-eye each night with a consistent wake time — work out the earliest time you need to wake up and try to consistently stick to it (even on the days when you don’t need to be up so early). By the same token, on the days when your body needs more rest, listen to it and give yourself the sleep-in if you can! 

2. Limit stimulants like caffeine — while you don’t have to cut them out, caffeine can disrupt your sleep from consumption even six hours before bedtime. 

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3. Set yourself up for sleep success with healthy habits in the lead-up to hitting the hay. Particularly in the last hour before bed, it’s a good idea to wind down with a hot shower or bath, and avoid snacks and screens with blue light to let your body and mind really relax and get primed for sleep. 

During our period, or when we’re experiencing PMS, it's hard to maintain motivation for physical exercise. I know for me personally, it’s always the time when working out is the last thing I feel like doing — especially if I’m a little sleep deprived. But the benefits of exercise on our sleep, mental health and overall health and wellbeing, are great reminders to continue moving your body — even if it’s just a light walk or yoga session. 

Although it seems that the odds are stacked against women being well-rested, the first step is being mindful of sleep deficiency and being patient with yourself in taking the steps to improve sleep — especially during certain points of the hormonal cycle.

Rachel Beard is the Sleep Wellness Manager at A.H. Beard's Sleep Wellness Centre. Rachel is passionate about helping people understand what sleep is, why sleep is so important to our overall health and wellbeing and equipping them with the tools they need to unlock a better night's sleep.

Feature Image: Getty/Mamamia.