Who needs more sleep: men or women?

Sleep is essential for your health, energy levels, and mental balance. Yet, many people structurally get too little sleep. This not only leads to fatigue and stress but also increases the risk of burnout and other health problems.

A frequently asked question among health-conscious people is therefore:
Do women really need more sleep than men?

Interest in this topic is growing, and rightly so, because sleep has a direct impact on how you feel, perform, and recover daily. Moreover, more and more studies show that there are clear differences in sleep patterns, sleep quality, and the impact of sleep deprivation between men and women.

In this blog, we dive into the scientific insights behind these differences, explain why women on average are more likely to need more sleep, and provide practical tips to improve your sleep quality, whether you are a man or a woman.

What determines how much sleep you need?

The amount of sleep you need varies from person to person. There is therefore no standard number of hours that applies to everyone. Several factors play a role in your personal sleep needs, including:

• Age
• Genetic predisposition
• Mental workload
• Physical activity
• Hormonal changes
• Gender

The latter point, gender, has been shown in recent research to have a greater influence than previously thought. The way women and men sleep, how they recover, and how they react to sleep deprivation differs on multiple fronts. And we are increasingly beginning to understand those differences.

What does science say about sleep differences between men and women?

The question of whether women need more sleep than men is a subject of scientific debate. There is no universal guideline stating that women standardly need more sleep, but there are indications that certain biological and social factors cause women to be more likely to need extra rest and recovery on average.

Professor Jim Horne on cognitive load

Sleep researcher Professor Jim Horne , associated with the Sleep Research Centre at Loughborough University, suggests that women might possibly need 20 to 30 minutes more sleep than men. He bases this estimate on the idea that women generally multitask more often, use their brains more intensively on different fronts, and therefore potentially need more sleep for recovery.

“Because women tend to multitask and switch between tasks more flexibly, they use more of their brain — which increases their sleep need,” according to Horne.
(Note: this is a hypothesis, based on behavioral and neurocognitive research, not an established biological fact.)

Note: this is not a hard biological law, but an interpretation based on behavioral and cognitive research. Other scientists emphasize that sleep need is highly individualized and does not depend solely on gender.

Other studies confirm this picture:

• Women report sleep problems more often, such as difficulty falling asleep, staying asleep, and restless nights

• Hormonal changes (such as menstruation, pregnancy, and menopause) significantly influence sleep quality

• Multitasking and emotional processing, which occurs more frequently in women on average, demand more from the brain

👉 These factors increase the sleep need of women on average compared to men.

Sleep need man vs. woman: The differences

💡 Important: These are averages. Individual sleep need varies greatly per person.

Why women experience sleep problems more often

Research: Poor sleep is more harmful to women

A study from Duke University (Suarez et al., Poor Sleep More Dangerous for Women) shows that poor sleep in women leads to stronger physical and psychological reactions than in men. For example, women reported:

• Higher levels of inflammatory markers such as C-reactive protein (CRP) and Interleukin-6 (IL-6)

• More feelings of depression, hostility, and stress

• An increased risk of cardiovascular disease with chronic sleep deprivation

These findings are supported by other research, including from the University of Warwick, which shows that short sleep (<6 hours) in women is strongly associated with increased cardiovascular risks, more so than in men.

What can you do to sleep better?

Whether you are a man or a woman, improving your sleep starts with awareness. Here are practical tips, based on sleep research:

1. Create a sleep ritual

A consistent evening ritual helps your brain shift toward rest. Think of reading, breathing exercises, or journaling.

2. Minimize screen use

Avoid blue light at least 1 hour before sleep. Use a blue light filter if necessary.

3. Listen to your body

Do you feel tired, irritable, or unfocused during the day? Then you are likely not getting enough sleep.

4. Keep your cycle in mind (for women)

Learn how your menstrual cycle affects your sleep.

5. Consider supplements or diet

Magnesium, valerian, or a light protein-rich snack can promote sleep in some people. Always consult a doctor.

Conclusion: Does gender influence sleep needs?

Yes, gender plays an indirect role in sleep needs. Although women do not by definition need more sleep, research shows that they experience sleep problems more often, are more sensitive to hormonal disruptions and mental load, and therefore on average require extra rest or recovery more often.

Nevertheless, sleep need ultimately remains personal. The key is: listen to your body, observe your sleep habits, and adjust where necessary.

What do you think?

Do you recognize yourself in these differences?
Or do you notice that your sleep need deviates from the average?

Let us know in the comments, we are curious about your experience!