Do women need more sleep than men? Studies have found that women tend to have different sleep needs and generally require more sleep, yet they often find it harder to come by.
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So, how much sleep do women need and how can they get it? In this guide, we'll explore how women can optimize their sleep environments, routines, and bedding to close the gender sleEp-quality gap!
20 More Minutes!
Scientific research has consistently shown that, on average, women need 20 minutes more sleep than men. This discrepancy is attributed to the fact that women tend to use their brains more for things like multitasking during the day and require more time in deep sleep for restoration and repair.
In addition to lacking sleep quantity, women also lack sleep quality because traditional daily schedules and bedding aren't tailored to female biology. So, while 20 minutes doesn't seem like a whole lot more sleep, a full night of quality sleep for women could make a big difference.
Bedding for the Female Body
Because women tend to have more curves than men, the most common and comfortable sleep position for women is on their side. A standard mattress, the coil mattress, doesn't accommodate side sleepers or curvy figures and, unfortunately, these tend to be the cheapest type of mattress.
For side sleepers, the best mattress will provide the necessary support and alignment for the hips and shoulders. Memory foam mattresses are a good choice for side sleepers and curvy figures because they contour the body and relieve pressure points.
How to Get Better Sleep During Your Cycle
Menstruating women tend to feel colder during the luteal phase of their menstrual cycle. To stay warm and sleep better, consider turning up the AC and using warmer bedding to insulate your body heat.
Muscle soreness, abdominal cramps, and other PMS symptoms can contribute to poor sleep, so it's important to prioritize self-care and rest during this cycle phase. Here are a few things you can do throughout your cycle to improve your sleep quality and overall well-being:
- Sleep with a heated blanket
- Wear cozy pajamas
- Sleep on a memory foam (good for sore muscles and retains heat)
- Use a hot water bottle or heating pad
- Take a hot shower or bath
- Use a sleep meditation app
- Change your diet along with your cycle phases
How to Sleep Better During Menopause
On the other hand, menopausal women often feel warmer and then cooler. Your body temperature usually changes in the middle of the night and you might wake up either in a hot sweat or shivering.
Keep track of your body temperature fluctuations during the night so you can change your bedroom environment accordingly.
- One option is to layer your blankets so you can pull them on as needed.
- Use a smart thermostat to automatically change the temperature of the room from cool to warm during the night.
- Sleep on a hybrid mattress as they offer support as well as good air circulation.
Bedtime Routines for Your Chronotype
Unlike men, who typically follow the "wolf" sleep chronotype, women are more likely to identify with the "dolphin" or "lion" chronotypes. Lions are known as the earlier risers, whereas the dolphin's sleep patterns tend to fluctuate.
Due to hormonal fluctuations, a woman's ideal sleep routine can vary drastically from week to week. It's essential to listen to your body's signals and create a flexible bedtime routine that adjusts to your current sleep chronotype. Prioritize regular sleep and wake times but be prepared to adapt as needed.
Get all the deep sleep you need with a mattress and bedding that fits your sleep preferences. Whether you're looking for cooler nights or want to sink into bed each night, Land of Sleep can help you find the perfect mattress. Discover our options with our ultimate mattress-buying cheat sheet.
