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Return To ShopMen vs. Women: Why Women Need More Sleep
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Springtime sleepiness is a common occurrence, and so it’s that time of year again. Sleep is a crucial component of our health, second only to nutrition and exercise, making up almost a third of our day. Good sleep not only leaves you feeling refreshed the next day but also helps prevent various health problems . However, insufficient sleep can lead to sluggishness , decreased sensitivity, and difficulty concentrating. Even small amounts of sleep deprivation can impact our health, mood, cognitive abilities, and productivity. The reality is that the amount of sleep each person needs varies, influenced not only by age but also by factors such as sleep quality, environment, past sleep deprivation, specific physiological stages, mental and physical activity, and gender.
In today’s fast-paced life, many people deliberately deprive themselves of sleep. Coupled with the hype from some so-called successful people, we live in a very persistent lie: that sleeping less is an effective way to increase productivity and achieve success .
Do women need more sleep than men?
Some studies suggest that women need more sleep than men, while others consider sleep one of the best beauty treatments. We know that from childhood to adolescence, boys and girls need roughly the same amount of sleep, and both need significantly more than adults, likely for better growth and development. Once adolescence arrives and continues into old age, adults need an average of 7 to 9 hours of sleep per night, but research indicates that women need slightly more. Women need an average of 20 minutes more sleep than men; I’m not sure how this average of 20 minutes was derived, but I believe women need more sleep.
Regardless of gender, the reality is that neither men nor women get enough sleep. According to the Centers for Disease Control and Prevention, only 64.5% of men and 65.2% of women get at least seven hours of sleep each night.
Why do women need more sleep?
Women are 40% more likely to suffer from insomnia than men. Women are also almost twice as likely as men to suffer from anxiety and depression, both of which are closely related to insomnia.
Hormonal changes are likely one of the main factors . The menstrual cycle, unique to adult women, is a common cause of sleep disruption. Some women experience sleep problems at certain stages of their menstrual cycle. Pain or changes in body temperature may be the culprits. Tension, irritability, mood swings, or emotional fluctuations before and after menstruation can be both triggers and consequences.
Women are more sensitive to sleep disturbances . Women are more prone to sleep problems such as insomnia and excessive sleepiness than men. One study showed that approximately 15% of women have experienced some type of sleep problem, compared to only 8% of men. Furthermore, 63% of women experience insomnia at least several times a week (compared to 54% of men). On the other hand, melatonin , a hormone that regulates sleep and is primarily produced by the pineal gland in mammals and humans, is an amine hormone that can shorten the time it takes to fall asleep and improve sleep quality. Studies have found that women are also less sensitive to melatonin (a natural sleep-promoting hormone).
Women use more of their brains. This is attributed to the fact that women expend more energy on mentally stimulating tasks and multitasking than men; in other words, women spend more mental energy on more tasks or details. If sleep is the time for the brain to regenerate, then you need more time to sleep when you’re working to increase brain function throughout the day.
Pregnancy. For women, pregnancy is a significant trigger for sleep disorders, with many pregnant women experiencing various sleep disturbances. Physiological changes during pregnancy, such as weight gain, nausea, and pregnancy complications, can all disrupt sleep. In early pregnancy, deep sleep decreases while light sleep increases; in late pregnancy, increased oxytocin secretion makes it easier to wake up in the middle of the night. Simultaneously, pregnancy hormones reduce bladder and urethral muscle tone, making pregnant women more prone to urination, which also interferes with sleep.
Menopause. The arrival of menopause brings a series of changes. During menopause, a woman’s ovaries slow down the production of progesterone, a hormone that promotes sleep. Studies show that women in menopause or perimenopause (the period before menopause, which may last for several years) are at significant risk of sleep disorders. The decrease in estrogen levels directly or indirectly leads to sleep disruption; hot flashes, night sweats, and unstable moods contribute to insomnia. However, when entering menopause, women typically take longer to fall asleep, and their deep sleep time is correspondingly shorter than that of men.
Compared to men, women are more likely to have poor rest due to various factors and need more sleep to maintain their health.
How to improve sleep?
Exercise, especially appropriate exercise, helps burn excess energy, reduce stress, anxiety, and tension, and stabilize emotions. In short, exercise can improve your mindset and make you more efficient and energetic. Maintain mental and physical activity, exercising for at least 30 minutes daily, but strenuous exercise is not recommended within one hour of bedtime.
Soaking your feet in hot water, meditation, and a suitable environment and bedding can all contribute to a good night’s sleep. Modern people, in particular, should avoid electronic devices before bed, ensuring reduced light levels and avoiding prolonged television or computer use, especially video games.
The best way to rest at night is in a dimly lit environment, listening to relaxing music and practicing diaphragmatic breathing, avoiding light that could disrupt your biological clock. Put away screens an hour before bed to limit blue light exposure. Also, avoid noise and pay attention to room temperature.
(Note: Images in this article are from the internet.)
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