The Sleep Gap Between Men and Women: Why Women Are More Sleep-Deprived

We all need sleep, but men and women can experience it in different ways. From how easily they fall asleep to how often they wake during the night, there are some noticeable differences. Recent research has identified a "sleep gap," pointing to disparities in sleep quality and duration between men and women. This gap is influenced by a mix of biological factors, societal roles, and lifestyle demands, which often result in women getting less sleep than men.

 

Why Women Need More Sleep

Women typically need about 20 more minutes of sleep than men, and this is primarily due to the way their brains are wired. Women’s brains are often working overtime, managing multiple tasks at once, which places extra cognitive demands on them throughout the day. This constant mental juggling creates a higher need for recovery, meaning women require more sleep to function optimally. Yet despite this increased need, many women don’t get the extra rest they need, often because they struggle with falling asleep or staying asleep.

Stress plays a huge role in this sleep deprivation. According to studies, 44% of women report that stress keeps them awake at night, compared to only 29% of men. Whether it’s worrying about work, family, or household responsibilities, many women lie awake with racing thoughts, making it harder for them to unwind. This struggle to fall asleep is compounded by the fact that women are more likely to experience insomnia.

 

Women and Insomnia

Insomnia is a sleep disorder that affects the ability to fall asleep or stay asleep, and women are particularly vulnerable to it. 1 in 4 women suffers from insomnia, compared to 1 in 5 men. In fact, women are 40% more likely to experience insomnia than men. This gap is partly driven by biological factors, including hormonal fluctuations related to menstruation, pregnancy, and menopause, which can make it harder to sleep soundly.

For instance, during the menstrual cycle, changes in estrogen and progesterone levels can disrupt sleep patterns, making women more restless or sensitive to disturbances. Similarly, pregnant women often experience frequent nighttime awakenings due to discomfort, hormonal shifts, or the need to use the bathroom. And during menopause, hot flashes and night sweats can make sleep nearly impossible. These hormonal shifts create ongoing challenges for women’s sleep quality, often leading to chronic sleep deprivation.

Even beyond insomnia, women report higher rates of feeling tired or unrefreshed after a night’s sleep. In fact, about 50% of women say they feel chronically sleep-deprived, compared to only 36% of men. Despite needing more sleep to recover from the mental and physical demands of their day, women often face more barriers to getting that rest.

 

Parenthood and the Sleep Gap

The sleep gap becomes even more pronounced when we look at parents. Moms are particularly impacted by sleep deprivation due to their role as primary caregivers, especially during the early stages of a child’s life. 55% of moms report getting less than seven hours of sleep each night, compared to 38% of dads. This is because moms are typically the first to respond to nighttime needs like feedings, diaper changes, and soothing a crying baby back to sleep. As a result, they experience more interrupted and fragmented sleep.

Mothers also tend to have a heightened awareness of their child’s needs, often waking up at the slightest sound or movement. This instinctual alertness is helpful for caregiving but detrimental to achieving deep, restorative sleep. Dads, on the other hand, benefit from 30 more minutes of sleep on average each night, as they typically share fewer nighttime responsibilities. While dads certainly experience sleep challenges too, they are generally less likely to have their sleep interrupted as frequently as moms.

This imbalance in caregiving roles can take a significant toll on women’s health, leading to chronic fatigue and increased stress. When you factor in the pressures of work and other responsibilities, it’s no wonder that many moms are running on empty.

 

Why Men Are More Prone to Sleep Apnea

On the other side of the spectrum, men face their own sleep challenges, most notably the higher risk of sleep apnea. Men are twice as likely to be diagnosed with sleep apnea compared to women. Sleep apnea is a disorder in which breathing repeatedly stops and starts during sleep, leading to disrupted rest and lowered oxygen levels. This condition is often caused by anatomical differences—men tend to have larger necks and airway structures, making them more susceptible to airway obstruction during sleep.

Hormonal differences also play a role. Higher levels of testosterone can reduce muscle tone in the throat, increasing the likelihood of airway collapse, which contributes to sleep apnea. Additionally, lifestyle factors such as obesity, smoking, and alcohol consumption, which are more common in men, further elevate the risk of developing sleep apnea.

However, this doesn’t mean that women are immune to sleep apnea. 1 in 4 women is at risk for the disorder, yet 90% of women with sleep apnea remain undiagnosed. Because sleep apnea symptoms in women can manifest differently—such as fatigue, mood disturbances, and headaches—many women go undiagnosed or are misdiagnosed with other conditions like depression or anxiety. This lack of diagnosis further widens the sleep gap, leaving women to struggle with untreated symptoms.

 

The Costs of Sleep Deprivation

The consequences of sleep deprivation can be severe for both men and women. Chronic sleep loss has been linked to a host of health issues, including heart disease, obesity, diabetes, and depression. For women, the impact of sleep deprivation is often compounded by the demands of caregiving, work, and hormonal fluctuations. Lack of sleep can exacerbate symptoms of anxiety and depression, making it harder for women to cope with daily stressors.

Men, particularly those with sleep apnea, face heightened risks of cardiovascular disease, high blood pressure, and stroke if their sleep disorder goes untreated. Despite these risks, men are often more likely to seek treatment for sleep apnea than women, which may help explain some of the gender differences in sleep quality.

 

How to Bridge the Sleep Gap

So, how do we close the sleep gap between men and women? Addressing the root causes of sleep deprivation requires both individual and systemic changes. For women, seeking treatment for insomnia or sleep apnea is crucial. This might involve cognitive-behavioral therapy for insomnia (CBT-I), which is considered the gold standard treatment, or undergoing a sleep study to determine if sleep apnea is present.

On a societal level, a more equitable distribution of caregiving responsibilities can help moms get more rest. Dads can take on a larger share of nighttime caregiving duties, giving moms the chance to recover and recharge. Employers can also play a role by offering flexible work schedules or support for working parents, allowing both moms and dads to better manage their sleep and work-life balance.

Finally, raising awareness about the importance of sleep and addressing gender-specific challenges can go a long way in promoting better health outcomes for everyone. By recognizing the unique sleep needs of men and women, we can create a more supportive environment for restful, restorative sleep.