Do women need more sleep than men? Spoiler: It’s not about being soft. It’s about science.
It might sound like a loaded question but it’s not about being less tough or more emotional. It’s about how our biology actually works.
Women’s bodies and brains are wired differently, especially when it comes to hormones, stress, and recovery. And in midlife? That need for deeper rest becomes even more critical. And not just for energy, but for metabolism, mood, muscle recovery, and long-term health.
In this blog, we’ll look at what the science actually says about women and sleep:
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Why we may need more of it than men
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How midlife makes that even more important
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What you can do to support your sleep (even if your schedule feels chaotic)
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And why getting better rest might be the key to unlocking more strength—not less
Because you don’t need to push harder. You need to recover smarter. And sleep is where it starts.
Why Do Women Need More Sleep Than Men? Let’s Talk Science.
Sleep research has shown time and again that women tend to need more sleep than men and yet so often they get less. Why? Because of the way our brains and hormones function across the lifespan, particularly in midlife.
🧠 Women’s brains work harder.
One study from Duke University found that women use more areas of their brain simultaneously and require more recovery time as a result. That mental multitasking may explain why sleep deprivation tends to hit women harder than men; both physically and emotionally.
🌡️ Hormones impact sleep quality.
Fluctuations in estrogen and progesterone (especially during perimenopause and menopause) can affect temperature regulation, increase night wakings, and cause sleep fragmentation. Women are also more prone to insomnia (shocking I know) which is often tied to stress, cortisol, and hormone shifts.
⏳ Midlife changes amplify sleep needs.
As we move into our 40s and 50s, everything from metabolism to cortisol regulation changes. Sleep becomes more disrupted and yet also that much more essential. Your body can’t recover, build strength, or regulate energy properly without it.
So if you’re feeling more exhausted lately despite “doing all the right things,” it might not be a training issue…it could be a sleep issue.
How to Support Your Body With More Rest (Without Overhauling Your Life)
Let’s be real: telling busy women to “just get more sleep” is… not helpful. So instead, here are a few ways to actually make space for better rest:
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Protect your wind-down routine.
Dim the lights. Shut down screens. Listen to music or stretch instead of scrolling.
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Anchor your sleep to recovery, not exhaustion.
Don’t wait to crash. Prioritize rest the way you would a workout or a work meeting.
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Magnesium glycinate is your friend.
It supports your nervous system and improves sleep quality (without grogginess).
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Rethink your schedule.
Can you shift workouts to mornings? Push dinner earlier? Adjust screen time?
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Say no to things that steal your energy.
Sleep isn’t lazy. It’s literally how your body rebuilds muscle, balances hormones, and resets your brain.
If you’ve been running on empty for longer than you realize, you might be stuck in what I call an energy deficit; not just physically, but emotionally and mentally too. I wrote more about that in this Substack post if it resonates.
Do Women Need More Sleep Than Men? And What About…
💤 Do naps count?
Yes…but keep them short. 10-30 minutes max to avoid grogginess and nighttime sleep disruption. Think of naps as a reset, not a replacement.
⏰ Does it matter when I go to bed?
Absolutely. Sleep before midnight tends to be more restorative. Ideally, aim for a consistent bedtime that allows you to wake naturally without an alarm (or at least not a blaring one).
🌙 I can’t fall asleep before 11PM. Why?!
Late-night cortisol spikes are real, especially if you’ve been overstimulated, skipping meals, or “revenge scrolling” at night.
→ Try stabilizing blood sugar with a protein-forward dinner
→ Use a light filter on devices after 8PM
→ Journal or meditate to get thoughts out of your head
Personal Truth: I’ve Always Needed Sleep
Here’s the thing. I’ve never been someone who could “get by” on 5 hours.
In college, I was running 60 miles a week and still needed 8+ hours to function. Post-college, my work hours were all over the place, and I slept whenever I could; naps, weekends, going to bed embarrassingly early. It didn’t matter. If I didn’t sleep, I was wrecked.
Sleep wasn’t optional. It was survival. Looking back, I now realize that constant fatigue was a red flag; one I ignored for years. If this sounds familiar, you might want to check out this blog on how to recover from overtraining for more signs and strategies.
And now, with the added layer of midlife hormones, recovery, and stress? It’s a non-negotiable. I protect my sleep like I protect my training time—because it affects everything.
What Happens When You Actually Get Enough Sleep?
Here’s what the research says improves when women prioritize rest:
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✅ Better muscle recovery and strength adaptation
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✅ Improved insulin sensitivity and blood sugar regulation
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✅ Reduced cortisol and inflammation
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✅ More emotional stability and mental clarity
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✅ Hormonal balance and improved cycle symptoms
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✅ Less cravings, fewer mood swings, and more energy throughout the day
Sleep isn’t just about “feeling rested”. It’s a foundation for every system in your body to function the way it’s supposed to.
Final Thoughts: Sleep Isn’t Weakness—It’s Your Edge
If you’ve been pushing through exhaustion, blaming your willpower, or wondering why your workouts aren’t giving you results anymore… it might be time to stop and ask:
Am I actually giving my body the recovery it needs?
You’re not broken. You’re just human. And maybe, just maybe, you need more sleep than you’ve been told is okay.
Not because you’re weak.
Because you’re wise enough to listen.
References
https://www.sleepfoundation.org/insomnia/women-and-sleep
https://health.clevelandclinic.org/why-women-need-more-sleep-than-men/
