New research suggests that men and women experience sleep differently, pointing to the need for gender-specific approaches when addressing sleep disorders. This blog will explore some of the key differences in sleep patterns and disorders between men and women, based on a recent literature review published in the journal Sleep Medicine Reviews.
Biological Differences and Sleep Disorders
Women require 20 more minutes of sleep than men because of their expansive mental energy depletion; women tend to multitask more frequently using more of their brain during the day. Sleeping helps the brain regenerate, therefore, multitaskers need more focused REM (rapid eye movement). Women also are more likely to be diagnosed with two common sleep disorders:
- Obstructive Sleep Apnea
More common in men, this condition involves repeated blockage of the upper airway during sleep. Men are three times more likely to suffer from it, but it’s linked to heart failure risk only in women. - Insomnia
Women are more likely to experience insomnia, reporting lower sleep quality compared to men. Chronic insomnia occurs when sleep disruptions happen at least three times a week for more than three months.
Research shows that biological sex can affect various aspects of sleep, from circadian rhythms to sleep efficiency.
- Circadian Rhythms
These are the physical, mental, and behavioral changes your body goes through over a 24-hour period. Women tend to secrete melatonin earlier in the evening, which means they might get sleepy earlier than men. This aligns with other research showing that men are often later chronotypes, typically going to bed and waking up later. - Body Temperature and Circadian Length
Core body temperature, which peaks before sleep and drops before waking, tends to peak earlier in women. Additionally, women have a shorter circadian cycle, with an average of 24.09 hours compared to men’s 24.19 hours.
Another study found similar patterns with biological sex factors affecting the circadian rhythms of men and women. “Men’s clocks tend to run truer to a full 24-hour cycle or longer meaning they may feel less tired in the evening. In women, the internal clock is more likely to be shorter than a full 24-hour cycle, making it more likely that they will awaken earlier, which may also increase their susceptibility to early-waking sleep disturbances like insomnia.”
Social Factors and Sleep Quality
While women may experience better sleep efficiency and longer periods of non-REM sleep, they often report poorer sleep quality. There could be several reasons for this, including social and lifestyle factors.
- Roles and Responsibilities
Women are often expected to juggle work, caregiving, and other stressors, which can impact their sleep. The need for evening downtime might lead to “revenge bedtime procrastination,” especially with screen time, which can disrupt the body’s natural rhythms. - Reproductive Health and Sleep
Menstrual phases can affect sleep, with higher body temperatures during the luteal phase and other hormonal changes playing a role. Some studies failed to account for oral contraceptive use, potentially skewing results.
Understanding the biological and social factors that influence sleep in men and women is key to developing personalized treatments for sleep disorders. The long-standing lack of inclusion of women in research has been a barrier, but changes are underway. The National Institutes of Health has required the inclusion of sex as a biological variable in studies since 2016, which could lead to more nuanced insights into sleep disorders.
With ongoing research and a better understanding of gender differences in sleep, doctors and researchers can aim to create more effective treatments and strategies to ensure everyone gets a good night’s sleep. If you are struggling with sleep, connect with the Alaska Sleep Clinic for your free consultation.
