Do women really need more sleep than men?

You may have experienced it yourself: your partner springs out of bed after 7 hours, while you need at least 8 to not feel completely flat. There’s actually something to it — women on average have a higher sleep need than men.

Women often need more sleep — here’s why

Research shows that women typically need 20–30 minutes more sleep per night than men (Sleep Foundation). It’s not just about how long you spend in bed — it’s about how much deep, restorative sleep the body actually gets through. Women’s circadian rhythms are often more sensitive, and their sleep is more easily affected by both hormones and external stress.

Hormones like oestrogen and progesterone can also disrupt sleep quality during menstruation, pregnancy and menopause. Many women experience periods of more restless or interrupted sleep, hot flushes or increased sensitivity to stress — all of which add up to a higher need for extra recovery (Healthline).

Sleep affects skin and hair

Good sleep isn’t just important for energy the next day — it’s also crucial for skin and hair. During deep sleep, the body produces growth hormones and collagen, which help skin repair itself and stay firm. Too little sleep can therefore lead to more fine lines, dark circles under the eyes, and a duller skin tone.

Sleep also plays a major role for hair. Healthy circulation and balanced hormones support hair growth, while poor sleep can leave hair looking thinner or more fragile. So when women need a little more sleep than men, it’s not vanity — it’s biology, and skin and hair are part of it too.

Sleep and weight — an overlooked connection

Most people don’t link sleep to weight. But sleep deprivation affects the hormones ghrelin and leptin, which regulate appetite and fullness. When we sleep too little, ghrelin levels rise (which increases hunger) and leptin levels fall (which is what tells us we’re full). The result is that it’s harder to manage appetite and keep weight stable.

For women, who can already be more affected by hormonal fluctuations, this means sleep becomes a key factor in letting the body naturally regulate appetite and metabolism.

How to support your sleep

Sleep quality often comes down to environment. A few small adjustments to where and how you sleep can make a real difference:

• Sleep in complete darkness — a sleep mask blocks out the last bit of light that disrupts melatonin
• Keep the bedroom cool and well-ventilated
• Use earplugs if your surroundings are noisy
• Build a calm bedtime routine — reading, light stretching, anything that helps your nervous system wind down
• Wear blue light glasses if you spend time on screens in the evening
• Use a silk pillowcase to reduce friction on skin and hair

None of these are dramatic changes — but layered together, they help support the deeper, more restorative sleep that women’s bodies tend to need just a little more of.