If you’ve ever wondered why you feel exhausted while your partner seems totally fine on the same amount of sleep, you’re not imagining it. Women actually do need more sleep than men — and there’s science behind it. Between hormones, stress, and the mental load of daily life, our bodies work hard around the clock. Giving yourself more rest isn’t a luxury; it’s a form of nourishment.

Here’s a simple breakdown of why women need more sleep, and some practical takeaways you can start using tonight.

Why Women Need More Sleep

Your brain does more “switching”

Women tend to multitask more throughout the day. Your brain is constantly shifting between roles and responsibilities: work, kids, home, planning, and emotional labour. This mental juggling uses more cognitive energy, which means your brain needs more recovery time at night.

Hormones affect sleep more than you think

The menstrual cycle, pregnancy, postpartum, and perimenopause all influence sleep quality. Estrogen and progesterone change how deeply we sleep, how easily we fall asleep, and even how restorative that sleep feels.
This is why some nights feel great, and others… not so much.

Women are more prone to sleep disruptions:

Anxiety, stress, nighttime awakenings, and lighter sleep patterns are more common in women. Add the emotional and physical load we carry, and it makes sense that our sleep tanks drain faster.

Simple Takeaways to Help Women Sleep Better

These tips are meant to be easy, supportive, and realistic for busy women — especially moms.

Create a gentle wind-down routine

You don’t need a 2-hour ritual. Try 10–15 minutes of something calming:

• Warm shower

• Reading

• Light stretching

• Magnesium drink

• Skincare

Your body learns to associate these cues with rest.

Eat for steady blood sugar

Spikes and crashes can wake you up at night. Aim for:

• A protein-rich dinner

• A small bedtime snack if needed (like Greek yogurt, almond butter toast, or berries)

• Less caffeine after noon

Stable blood sugar makes a huge difference for deep sleep.

Support your hormones

Small habits add up:

• Morning sunlight for 5–10 minutes

• Prioritize protein at breakfast

• Reduce screen time before bed

• Try magnesium glycinate or L-theanine

These help keep cortisol balanced and make it easier to fall asleep.

Keep your bedroom cool and calm

Women sleep better in a slightly cooler space. Aim for 65°–68°F, dim lighting, and no clutter if possible. Think cozy, not chaotic.

Honor your body’s need for more rest

This is so important! You’re not “lazy” for needing more sleep. Women genuinely require more recovery time — mentally and physically. Give yourself permission to rest without guilt.