Yes, that's actually true. Studies show that women need an average of 20 to 30 minutes more sleep than men. The reason? The female brain works more intensively, often twice as hard when it comes to multitasking. More activity also means a greater need for rest—and that's exactly what women get from sleep.
Why do women need more sleep than men?
There are several reasons why women need longer and better quality sleep than men:
Higher brain activity: Women use more brain areas simultaneously throughout the day. This consumes energy and requires longer recovery times.
Hormonal challenges: Cyclical fluctuations in estrogen and progesterone challenge the body and affect sleep quality.
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Sleep sensitivity: Women have a more sensitive sleep architecture – they wake up more easily and are more prone to sleep disorders.
These factors mean that women need not only more sleep, but also restful sleep to maintain cognitive and physical performance.
Perimenopause: A phase of poor sleep
During perimenopause, sleep problems can occur or worsen. This can be caused by various reasons that stem from hormonal changes.
Hormonal changes: The decline in estrogen and progesterone disrupts sleep regulation and makes it more difficult to fall asleep.
Hot flashes and night sweats: These symptoms caused by estrogen deficiency can disrupt sleep.
Low progesterone: Progesterone has a calming effect on the nervous system. When it drops, women become more prone to insomnia.
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Stress hormones: During perimenopause, stress hormones such as cortisol often rise, making it difficult to switch off at night.
The result? Women often have trouble falling asleep, wake up during the night, and feel less rested in the morning.
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How much sleep do women really need?
The optimal amount of sleep is between 7 and 9 hours per night , although women in perimenopause may often need up to 9.5 hours. However, it's not just the length of sleep that matters, but also its quality!
Tips for better sleep during perimenopause
If you want to improve your sleep, here are some suggestions:
Avoid screens before going to bed:
You should avoid electronic devices like your cell phone, tablet, or laptop at least one hour before bedtime . Blue light inhibits the production of melatonin, the sleep hormone that helps you feel sleepy. Instead, you can read a book or do relaxation exercises.
Establish regular bedtimes:
A consistent sleep schedule—even on weekends—helps your body adjust better to sleep phases. Ideally, go to bed and wake up at the same time every day to support your natural sleep-wake cycle.
Support from melatonin and progesterone:
Melatonin as a sleep aid: During perimenopause, natural melatonin production can be disrupted. A low dose of melatonin (0.5–3 mg) taken one hour before bedtime can help regulate your sleep-wake cycle. Talk to your doctor about the correct dosage.
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Progesterone replacement: Progesterone has a calming and sleep-promoting effect. If sleep problems persist, replacement with bioidentical progesterone (e.g., as a cream or tablet) can help. However, you should always discuss this with your doctor to find the right treatment.
Conclusion: Actively address sleep disorders during menopause
Sleep disturbances during menopause are no reason to give up. With a better understanding of hormonal changes and targeted strategies, you can improve your sleep and get the nighttime rest your body deserves.
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Questions & answers about sleep
Why do men sleep better despite sleeping the same amount of time?
Men have more stable hormones and a less sensitive sleep architecture. Women wake up more often, primarily due to hormonal influences.
Is melatonin safe?
Yes, melatonin is considered safe in low doses (0.5–3 mg). It helps support natural sleep patterns without causing addiction. It's best to discuss the exact dosage with your doctor.
What natural methods can reduce hot flashes and night sweats?
Regular exercise during the day (but not right before bedtime), layering, and wearing breathable bedding can help. Avoiding triggers like alcohol, caffeine, and spicy foods in the evening can also reduce hot flashes. Relaxation techniques like deep breathing or meditation before bedtime also support more restful sleep.
What role does progesterone play in sleep during perimenopause? Progesterone acts as a natural
Central nervous system sedatives. If progesterone levels drop during perimenopause, this can lead to difficulty falling asleep and restless sleep. Bioidentical progesterone therapy can help, but should be discussed individually with a doctor.
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Dr. Julia Ulbricht-Förschle
As a lawyer and mother of two, I'm familiar with the juggling of work, family, and me-time. In my late 40s, I feel stronger and freer than ever – because I've learned to give myself more space. With Daylista, I want to encourage women to enjoy their forties and beyond with ease, power, and the courage to seize new opportunities.
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