Who needs more sleep: men or women?

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

A common question among health-conscious individuals is:
Do women truly need more sleep than men?

Interest in this topic is growing, and rightly so, because sleep directly affects how you feel, perform, and recover daily. Moreover, more and more studies show clear differences in sleep patterns, sleep quality, and the impact of sleep deprivation between men and women.

In this blog, we delve into the scientific insights behind these differences, explain why women generally 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. Therefore, there is no standard number of hours that applies to everyone. Several factors play a role in your personal sleep requirement, including:

• Age
• Genetic predisposition
• Mental load
• Physical activity
• Hormonal changes
• Sex

Especially the last point, sex, appears from 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 in several ways. And we are increasingly understanding these 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 debate in science. There is no universal guideline stating that women inherently need more sleep, but there is evidence that certain biological and social factors mean that women on average more often require extra rest and recovery.

Professor Jim Horne on cognitive load

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

"Because women multitask more and switch between tasks more flexibly, they use more of their brains—which increases their sleep needs," says Horne.
(Note: this is a hypothesis, based on behavioral and neurocognitive research, not an established biological fact.)

Please note: this is not a hard biological law, but an interpretation based on behavioral and cognitive research. Other scientists emphasize that sleep needs are highly individual, and do not depend solely on sex.

Other studies confirm this picture:

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

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

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

👉 These factors generally increase the sleep needs of women compared to men.

Sleep needs man vs. woman: The differences

💡 Important: These are averages. Individual sleep needs vary greatly per person.

Why women more often experience sleep problems

Research: Poor sleep is more harmful for 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 switch to rest. Think about reading, breathing exercises, or journaling.

2. Minimize screen use

Avoid blue light at least 1 hour before sleep. If necessary, use a blue light filter.

3. Listen to your body

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

4. Take your cycle into account (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 sex influence sleep needs?

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

Still, sleep needs are ultimately 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 needs deviate from the average?

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