Rest – we all need it, but it’s not always easy to come by. Whether it’s catching up on work, helping family, seeing friends, working out or doing chores, something always seems to get in the way. And, to make matters worse, for women, it can often be extra tricky to carve out time for ourselves to simply rest.
A 2024 study found that, for women, the lines between work and personal life were becoming increasingly blurred, leading to nine in 10 women experiencing poor mental health. Plus, women often have to contend with “unpaid work” at home – according to the ONS, men tend to shoulder around 16 hours of unpaid labour, while women taken on an average of 26 hours.
While women tend to have less time to rest, according to several scientific studies, they actually need more time asleep to feel rested – according to experts, about 20 minutes more….Story continues…
By: Meg Walters
Source: Rest gap: why women get less rest than men
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Critics:
At least a third of adults aren’t getting the recommended amounts of sleep they need—and women suffer more sleep issues than men. This matters because not only has insufficient sleep been linked to heart disease, obesity, type 2 diabetes, and depression, it’s also associated with learning deficiencies. Women need on average 11 additional minutes of sleep each night. Studies have shown women fall asleep faster and spend more time in deep sleep, suggesting a greater need for sleep.
There’s no specific research-backed number when it comes to how many hours of sleep women need compared to men. Adults of any sex need 7 or more hours of sleep a day for optimal health. These rhythms, which govern the sleep-wake cycle, vary between males and females. Melatonin: Females tend to experience more robust influxes of the sleep hormone melatonin than males. Chronotype: Males are more likely to be “night owls” with a preference for staying up late than females.
Among non-modifiable factors, gender is seen to play a significant role, as many studies report a higher rate of sleep problems in females. However, the high prevalence of affective disorders in females and other socioeconomic disparities have complicated the role of gender in sleep quality. Madrid-Valero and colleagues found that women were almost twice as likely as men to have poor sleep quality. Another study reported that women were 1.4 times more predisposed to insomnia than men.
These gender differences might be due to hormonal or physiological changes. Everyone has different sleep requirements based on several factors. However, generally speaking, women need more sleep than men. The difference isn’t dramatic — between 10 and 20 minutes per night — but it’s significant. And getting less sleep than needed can adversely affect a woman’s overall wellness. There are no state or federal laws against most opposite gender siblings sharing a room in their own home, but some institutions do regulate how spaces are shared.
And though limited data exists describing the specifics of sleep and sleep disorders in women, research has shown that women may require more sleep than men to recover from the day. Without it, they may be more susceptible to negative health risks. Researchers have discovered the best time for you to fall asleep to protect your heart and rest is between 10 and 11 p.m. A peer-reviewed study published Monday in the European Heart Journal analyzed the sleep and heart patterns of about 88,000 adults for six years.
As with hypomania – a state of elevated mood, energy and activity that occurs with bipolar disorder – the need for sleep may be reduced when we are intensely in love. We spend plenty of time trying to be with our beloved, and we spend less time asleep. Pooled analyses indicate that short sleepers (commonly < 7 h per night, often < 5 h per night) have a 12% greater risk, and long sleepers (commonly > 8 or 9 h per night) a 30% greater risk of dying than those sleeping 7 to 8 h per night.
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it’s easier to keep your spine supported and balanced, which relieves pressure on the spine and enables your muscles to relax and recover. Compared to individuals who had zero to one favorable sleep factors, those who had all five were 30% less likely to die for any reason, 21% less likely to die from cardiovascular disease, 19% less likely to die from cancer, and 40% less likely to die of causes other than heart disease or cancer.
It can alleviate acid reflux, reduce snoring, ease back and neck pain, and improve digestion and sleep apnea symptoms. While there isn’t a definitive “best” side to sleep on, left-side sleeping is recommended for pregnant individuals and those with heartburn as it can improve circulation and reduce acid reflux. Psychology Today reported that intelligent people are likely to be nocturnal beings, with those with a higher IQ going bed later on both weeknights and weekends.
Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. That’s true for people who have gastroesophageal reflux disease (GERD) and for people who have heartburn for other reasons, such as pregnant women. Flip to your left side to cool the burn. While generally safe, sleeping with socks on could pose risks if they’re too tight, disrupting circulation, or if they’re made from non-breathable material, causing overheating or moisture buildup.
These could lead to interrupted sleep or foot health issues like athlete’s foot. Sleeping nude can help your core temperature cool faster and lead to better sleep. Sleeping naked may improve health, partner intimacy, anxiety, and self-esteem. When sleeping naked, make sure your bedding is comfortable, the room temperature is optimal, and you prioritize personal hygiene before bed.
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