Women need more sleep than men, 7-8 hours are not enough: Know why

Digital Desk: Sleep is crucial for overall wellness and health, yet many adults find it difficult to obtain adequate sleep every night. Though studies indicate that women may require a little more sleep than men, the average adult needs at least seven hours of sleep per night to feel rested.

We are not merely wishing it away; as Dr. Sonam Simpatwar of Mumbai's Dr Babasaheb Ambedkar Smarak Hospital tells India Today, "I am a gynaecologist, and I can confirm that there are multiple studies that indicate women need more sleep than men do."

Before we go into the reasons why women need more sleep, let's first clarify 

Why getting enough sleep is essential 

Magniflex Dr. Nivedita Kumar, a sleep specialist in India, says that getting enough sleep is essential to overall wellness. 

• You can better control your emotions when you get quality sleep, which also enhances cognitive function and supports improved heart health, metabolism, skin and hair quality, and longevity of life. Healthy sleepers perform better at work and have lower levels of worry and despair. 

•Long-term low-quality sleep can lead to neurological conditions like Alzheimer's and dementia. Over time, it may lead to heart disease, stroke, and obesity.

• Dr. Arun Kotaru, consultant in pulmonology and sleep medicine at Artemis Hospital, concurs and adds that the body goes through necessary processes including hormone regulation, muscle growth, and tissue repair when you sleep. 

• "Physical and mental health can suffer greatly from chronic sleep deprivation. It can affect memory, cognitive function, and decision-making skills, which can lower productivity and raise the danger of accidents," the speaker continues.

Your sleep requirements change with age

• The most sleep-deprived age groups are newborns and toddlers. Adults require 7 to 9 hours of sleep every night on average to function at their best. Older adults still need seven to eight hours of sleep per night, even if their needs may gradually decline with age.

• Dr Kumar says, "The patterns of our sleep, however, change as we age. We spend less time in deep REM (rapid eye movement) stages of sleep, resulting in a decrease in the overall deep sleep hours. Circadian rhythms also shift, causing earlier bedtimes and earlier awakenings. For individuals over 40, sleep patterns may undergo significant changes."

• She continues by saying that new studies indicate women require roughly 20 minutes more sleep than males. "The brain needs sleep in order to heal and regenerate itself. Research indicates that women may require more sleep than males to recover from daily activities, even if there is limited information on sleep and sleep disorders in women, the doctor notes. 

•This is because women's brains are more complicated and have different wiring than men's. Given that women are known to utilize their brains more and multitask more than men, they may require a little more sleep than males.

• In the meanwhile, the Sleep Foundation states that an adult needs at least seven hours of sleep every night, with women needing an extra eleven minutes on average. Women are also more prone to suffer from melancholy, anxiety, and insomnia, all of which can impair sleep. 

•Females appear to have shorter overall waking hours and longer total sleep durations, according to research. In general, women sleep more efficiently than males do. On the other hand, women are almost 40% more likely than males to experience insomnia.

•         Furthermore, Dr. Kotaru notes that regardless of gender, individual sleep demands might differ greatly, therefore it's critical to prioritize getting enough sleep based on individual needs.

Are hormones responsible for this? 

Simpatwar states that research suggests that even while women sleep for longer periods, interruptions and disruptions during sleep may result in poorer quality sleep for them. Multiple factors, including psychological and physiological aspects, contribute to the complex explanations. 

Hormonal fluctuations impact women's sleep patterns. During the menstrual cycle, fluctuations in estrogen and progesterone can cause sleep patterns to be disturbed. During the premenstrual period, these disturbances may be more severe.

Not only that, but physical discomfort and hormonal changes might further interfere with sleep during pregnancy. A major hormonal shift that also impacts sleep occurs during the menopausal transition.

Women are multitaskers!

•         "When compared to men, women tend to be more multitasking since they attend to everyone's needs at home. Generally, women prioritise their responsibilities more than their health. This drains them mentally and emotionally," psychologist Sumalatha Vasudeva from Bangalore's Gleneagles BGS Hospital says.

•         Sleep is also influenced by behaviour traits. Additionally, the stress response to a particular stressor and stress experience varies among men and women. Women also constantly juggle between many roles, personally and professionally. This heightens the level of exertion and stress.

•         Additionally, technology being an indispensable part of life has blurred the boundaries between professional and personal time, thus leaving no scope for self-care or leisure activities.

Here are some tips to help you sleep better

 • Create a regular sleep schedule: The body's internal clock is regulated and improved sleep quality is encouraged when bed and wake times are fixed for each day. 

 • Establish a peaceful bedtime routine: Before going to bed, tell your body it's time to unwind with activities like reading, listening to music, or taking a warm bath. Before going to bed, try incorporating some relaxation techniques like meditation and light stretching to help you go to asleep peacefully. 

 • Establish a comfortable sleeping environment: Make sure your bedroom is quiet, dark, and cool to sleep in. Invest in pillows and a comfy mattress to promote sound sleep.

• Minimize screen time before bed: Steer clear of electronics before bed as the blue light they generate can interfere with the generation of melatonin and cause sleep disturbances. 

 • Limit alcohol and caffeine intake: These substances can disturb the sleep cycle and impair the quality of sleep, so avoid consuming them right before bed. 

 • Exercise frequently: Get moving regularly, but steer clear of intense exercise right before bed as it might be stimulating and interfere with falling asleep. 

 • Manage stress: Before going to bed, try some deep breathing exercises, yoga, or meditation to help you decompress and unwind. 

 • Pay attention to your diet: Avoid large meals, spicy foods, and a lot of drinks right before bed because they might make you uncomfortable and interfere with your sleep.

• Seek professional assistance if necessary: For additional assessment and direction, speak with a healthcare provider if you are still having trouble falling asleep after attempting these measures. To help you sleep better, they might suggest behavioral therapy, medicine, or other treatments.

In conclusion

Although researchers have found evidence that women may require more sleep than males, this is a hotly contested topic. Both men and women need to get enough sleep, although women may need to spend more time in bed because of things like hormone changes and taking care of others.

In comparison to men, women could also have different sleep patterns or have greater sleep disturbances. Sleep is essential for overall health since it improves heart health, metabolism, and brain function, among other things. 

You can avoid big meals, stick to a regular sleep schedule, avoid using screens just before bed, and drink less caffeine to improve the quality of your sleep.