Why women struggle with sleep—and how to fix it
Sleep is supposed to be our body's most natural, restorative process. But for many women, it feels anything but easy. Whether it’s waking up exhausted despite a full night in bed, tossing and turning through hormonal shifts, or simply never feeling like you get enough rest—you are not alone.
Science is finally catching up to what so many of us have felt for years: women’s sleep is different. It’s affected by our hormones, our responsibilities, and even societal expectations. And yet, for too long, most sleep research has been centered on men—leaving women struggling with solutions that don’t fully address their unique needs.
So, let’s talk about it. Let’s uncover why women experience sleep differently, what happens when we don’t get enough, and—most importantly—what we can do to reclaim deep, restorative sleep.
Why Women’s Sleep Is So Different
Women’s sleep is shaped by biology, life stages, and social roles. Research confirms that women experience more sleep disruptions, lower sleep quality, and higher rates of insomnia than men [1][2]. Here’s why:
1. Hormonal Fluctuations Affect Sleep at Every Life Stage
Menstrual Cycle: Many women report sleep disturbances in the days leading up to their period, thanks to fluctuating estrogen and progesterone levels [2].
Pregnancy: Sleep becomes fragmented due to hormonal shifts, physical discomfort, and frequent urination [2].
Menopause: Hot flashes, hormonal swings, and night sweats can cause frequent awakenings, leading to chronic sleep deprivation [2].
2. Women’s Sleep Is More Socially Interrupted
Studies show that women are more likely than men to sacrifice sleep for caregiving responsibilities, whether that means tending to a child, an aging parent, or even a partner [3]. Sleep often takes a backseat to work, family, and home responsibilities, reinforcing a cycle of chronic exhaustion.
3. Women Are at Higher Risk for Sleep Disorders
Women are more likely to suffer from insomnia, restless leg syndrome, and sleep apnea—all of which affect sleep quality rather than just sleep duration [4]. What’s worse? Many sleep disorders go undiagnosed in women because symptoms present differently than they do in men [4].
Cognitive Effects
Memory issues and trouble concentrating become more prominent as sleep deprivation builds up over time.
Chronic lack of sleep disrupts hormonal balance, which affects mood, stress levels, and emotional regulation[4].
Physical Health Risks
Poor sleep is associated with an increased risk of cardiovascular disease.
It affects metabolism and can contribute to weight gain and insulin resistance.
The bottom line? Women’s sleep isn’t just about feeling rested—it’s about protecting long-term brain and body health.
How to Improve Your Sleep (Even When Life Feels Overwhelming)
We can’t always control external factors—hormonal changes will happen, and responsibilities don’t disappear overnight. But there are things you can do today to reclaim your sleep.
1. Align Sleep with Your Cycle
Follicular Phase (Days After Your Period Starts): Your energy is naturally higher—this is a good time for early morning wake-ups and high-intensity workouts.
During Menstruation: Sleep quality can be lower—adjust your routine to include gentle movement and avoid caffeine later in the day.
2. Protect Your Sleep Boundaries
If you’re always "on" for others, schedule non-negotiable rest time.
Establish a consistent bedtime, even if it feels indulgent—it’s not, it’s necessary.
3. Cool Down Your Bedroom
Lowering the temperature to around 65°F (18°C) can prevent hot flashes from waking you up.
Try breathable bedding and natural fiber pajamas for better comfort.
4. Keep Screens Out of the Bedroom
Blue light suppresses melatonin—your sleep hormone.
Aim for at least 30–60 minutes screen-free before bed.
*Always consult your healthcare provider when you are on medication, as some supplements can interfere with their purpose,
These small changes might seem simple, but they add up fast—leading to deeper, more restorative sleep.
Want to Go Deeper? Join My Cycle Living and Nutrition Course
Understanding your unique sleep needs as a woman is life-changing—and I want to help you get there.
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References
[1] Kohyama, J. (2022). Sleep Needs: Cross-Cultural Comparisons and Problems with Sleep Deprivation. In: Li, A.M., Chan, K.Cc. (eds) Paediatric Sleep Disorders. Springer, Singapore. https://doi.org/10.1007/978-981-19-5791-8_3
[2] Walsleben, J. A. (2010). Women and sleep. Handbook Of Clinical Neurology, 639–651. https://doi.org/10.1016/b978-0-444-52006-7.00040-x
[3] Hislop, J., & Arber, S. (2003). Sleepers Wake! the Gendered Nature of Sleep Disruption among Mid-life Women. Sociology, 37(4), 695–711. https://doi.org/10.1177/00380385030374004
[4] Guarnieri, B. (2019). Sleep disorders and cognitive alterations in women. Maturitas, 126, 25–27. https://doi.org/10.1016/j.maturitas.2019.04.214