You wake up after a full 8 hours of sleep, yet you still feel exhausted. If this sounds familiar, you’re not alone. Studies show that women are 40% more likely to experience insomnia than men, and hormonal changes, stress, and lifestyle factors make sleep disturbances more common in women.
In 2025, as life becomes even more and more demanding, understanding why women struggle with sleep and how to fix it is more important than ever.
This article explores:
- Why women’s sleep needs are different
- How hormonal changes affect sleep quality
- Common lifestyle and medical factors that disrupt sleep
- Practical Sleep tips for women to wake up refreshed
Why Women’s Sleep Is Different from Men’s
Women’s sleep cycles are biologically different from men’s due to hormonal fluctuations, reproductive health, and stress responses. Here’s how:
Hormonal Fluctuations & Sleep
Women experience monthly, yearly, and life-long hormonal shifts that significantly impact sleep quality.
- Menstrual Cycle: Estrogen and progesterone fluctuations cause sleep disruptions, especially during PMS. Many women report insomnia, nightmares, or restless sleep before their period.
- Pregnancy: High progesterone levels in the first trimester make women sleepier during the day but disrupt nighttime sleep. By the third trimester, frequent urination, back pain, and heartburn make deep sleep harder.
- Perimenopause & Menopause: As estrogen levels drop, hot flashes, night sweats, and anxiety contribute to sleep problems.
Helpful tips
Keep your room cool at night, and avoid caffeine before bed, and track your menstrual cycle to understand when sleep issues might arise.
Stress, Anxiety & The Mental Load
Women are more likely than men to suffer from chronic stress and anxiety, which triggers higher cortisol levels (the stress hormone).
Women are juggling more responsibilities than ever: careers, families, social lives, and personal health. This “mental load” leads to racing thoughts at night, making it hard to fall and stay asleep.
Signs of stress-related sleep issues:
- Overthinking at bedtime
- Waking up multiple times at night
- Vivid or stressful dreams
Sleep Disorders That Affect Women More
Sometimes, it’s more than stress or hormones. Underlying sleep disorders could be the culprit. Women are at higher risk for:
Insomnia
- Women are twice as likely to have insomnia than men.
- Causes include stress, pregnancy, menopause, and lifestyle habits.
Restless Leg Syndrome (RLS)
- Women, especially during pregnancy, are more likely to experience RLS, where you feel an uncontrollable urge to move your legs at night.
Sleep Apnea (Often Misdiagnosed in Women)
- 1 in 5 women has sleep apnea, but it’s often missed because symptoms are different from men.
- Instead of loud snoring, women with sleep apnea may experience fatigue, morning headaches, and brain fog.
If you suspect a sleep disorder, visit a doctor to get a proper diagnosis.
Lifestyle Factors That Make You More Tired
Even if you don’t have a sleep disorder, daily habits might be ruining your sleep quality without you realizing it.
Too Much Screen Time Before Bed
- Blue light from phones & laptops suppresses melatonin, the sleep hormone.
- Scrolling social media at night increases anxiety.
Caffeine & Sugar Late in the Day
- Women metabolize caffeine slower than men, making afternoon coffee or energy drinks more likely to disrupt sleep.
Irregular Sleep Schedule
Sleeping and waking at different times confuses your body clock.
Helpful tips
- Set a consistent bedtime & wake-up time, even on weekends.
- No caffeine after 2 PM.
- Use “Night Mode” on your phone to reduce blue light.
Tips for Quality Sleep for Women
Here’s a simple nighttime routine to improve your sleep quality as a woman:
60 Minutes Before Bed:
- Dim the lights and put your phone away.
- Avoid stressful conversations or work-related thoughts.
- Drink a warm, caffeine-free tea (like chamomile or ginger tea).
30 Minutes Before Bed
- Take a warm shower to relax your body.
- Practice deep breathing or gentle stretching.
- Listen to calming music or a podcast (no screens!)
In Bed
- Keep your room cool and dark.
- Use breathable bedding to avoid night sweats.
- When you wake up, don’t check your phone immediately. Do some deep breathing instead.
Sleep Is Self-Care, Not a Luxury
There is so much to balance as a woman and it can get overwhelming, but sleep is non-negotiable. Prioritizing good sleep isn’t only about feeling less tired, it affects your mental health, immune system, and overall well-being.
If you’re struggling with sleep, start tracking your habits, making small changes, and seeking help when needed, especially if you suspect you might have a sleep disorder.
You deserve to wake up feeling refreshed and ready to conquer the day!
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International women’s day is the 8th of March, and we’re celebrating women all month long.
To all the ladies out there, Happy International Women’s Month!
Related: International Women’s Week: Empowering Women Through Accessible Healthcare
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