Ever noticed that some people bounce out of bed after six hours of sleep while others need at least eight to function? It turns out sleep isn’t one-size-fits-all, and gender plays a bigger role in sleep patterns than most people realise.
Men and women don’t just have different sleep schedules, they also experience different sleep needs, challenges, and even risks for sleep disorders. While women tend to need more sleep, they’re also more prone to hormone-related sleep disruptions, whereas men often struggle with sleep apnea and lighter sleep quality.
So, let’s break it down: who sleeps better, who needs more sleep, and how can you optimise your rest based on what your body actually needs?
Do Women Need More Sleep Than Men?
If you’ve ever been told you’re sleeping too much but still wake up tired, you’re not imagining things. Studies suggest that, on average, women need 11 minutes more sleep per night than men.
Why? It comes down to brain activity. Women are more likely to multitask throughout the day, which means their brains undergo more cognitive processing. This increases the need for deep, restorative sleep to help the brain recover.
However, much of this difference is also due to work and family responsibilities, as well as gendered time trade-offs. The sleep gap between men and women varies across different life stages, and while women may sleep slightly more, men tend to have more leisure time throughout their lives, which should be considered when examining these differences.
Despite needing more sleep, women often get higher sleep efficiency, meaning they spend more time in deep sleep and wake up fewer times during the night, at least when hormones aren’t interfering.
Men, on the other hand, tend to function on slightly less sleep, but they are also more prone to sleep disturbances due to higher rates of sleep apnea and snoring.
How Hormones Affect Sleep in Men and Women
One of the biggest reasons men and women sleep differently is hormones. Women’s sleep cycles fluctuate throughout life due to menstrual cycles, pregnancy, and menopause, while men experience more stable sleep patterns over time.
For Women:
-
Before your period: Estrogen and progesterone levels drop, making it harder to fall and stay asleep. Many women report feeling restless, anxious, or overheated in the days leading up to menstruation.
-
During pregnancy: Progesterone increases daytime sleepiness, but discomfort and frequent urination disrupt nighttime sleep.
-
During menopause: Estrogen declines, causing night sweats, hot flashes, and insomnia.
For Men:
-
Testosterone influences sleep quality: It peaks during deep sleep, so poor sleep can reduce testosterone production, leading to fatigue, low energy, and slower muscle recovery.
-
Ageing affects sleep stability: As men age, testosterone declines, and sleep becomes lighter and more fragmented.
Who Sleeps Better: Men or Women?
Women tend to experience better sleep efficiency than men, meaning they:
-
Fall asleep faster
-
Spend more time in deep sleep
-
Wake up less frequently during the night
That said, women are more prone to insomnia. In fact, they’re twice as likely to suffer from insomnia as men, especially after menopause.
Men, on the other hand, are more prone to sleep disorders like sleep apnea, which causes breathing interruptions during sleep. This can lead to:
-
Poor-quality, fragmented sleep
-
Loud snoring and frequent wake-ups
-
Daytime grogginess and reduced focus
Because sleep apnea often goes undiagnosed, many men don’t even realise their sleep quality is suffering.
How Sleep Deprivation Affects Men and Women Differently
We all know what it feels like to get a bad night’s sleep. But men and women react differently to sleep deprivation.
-
Women tend to feel the mental effects more: they experience mood swings, brain fog, anxiety, and difficulty concentrating after poor sleep.
-
Men tend to feel the physical effects more: lack of sleep lowers testosterone, slows reaction times, and increases the risk of weight gain and metabolic issues.
Long-term sleep deprivation increases the risk of heart disease, diabetes, and cognitive decline in both men and women.
How to Improve Sleep Based on Your Needs
Since men and women have different sleep challenges, optimising sleep requires a personalised approach.
For Women:
-
Balance hormones naturally: Magnesium, ashwagandha, and adaptogens can help stabilise stress hormones that interfere with sleep.
-
Keep a cool sleeping environment: Women tend to sleep hotter than men, so cooling down the bedroom and using breathable bedding helps prevent overheating.
-
Track sleep cycles: If hormonal changes disrupt sleep at certain times of the month, adjusting sleep schedules accordingly can help.
For Men:
-
Get checked for sleep apnea: If you snore or wake up tired, sleep apnea might be an issue.
-
Reduce stress before bed: High cortisol levels interfere with deep sleep, so incorporating evening relaxation techniques can be beneficial.
-
Improve deep sleep quality: Since men are more prone to lighter sleep, using GABA and L-theanine can help promote restful, uninterrupted sleep.
The Role of Sleep Supplements in Better Rest
A good sleep routine is essential, but sometimes lifestyle changes aren’t enough. Sleep supplements can help regulate the sleep cycle and improve overall rest quality.
Simply Nootropics Genius Sleep is designed to help both men and women by supporting:
-
Deep, restorative sleep without grogginess
-
Relaxation and stress reduction
-
Better sleep efficiency and fewer wake-ups
This sleep formula contains:
-
Magnesium: Helps relax muscles and supports nervous system function.
-
L-Theanine: Calms the mind and reduces stress-related wake-ups.
-
Tart Cherry Extract: Found in montmorency cherries, this extract contains tryptophan and amino acids that not only support sleep, but brain health too.
-
Passionflower Extract: Grown in a number of different climates, passionflower supports the levels of the important neurotransmitter GABA, in the body, which helps to reduce the level of brain activity for a better night's sleep.
Unlike synthetic sleep aids that can leave you groggy, Genius Sleep works with your body’s natural rhythms, helping you wake up refreshed.
