Why Women Need More Sleep Than Men – Especially for Busy Mums. By The House of Hormones
the mob is super excited to be partnering with the house of hormones! leah, a mobster, mum and founder of house of hormones will be writing a weekly blog for the mob community that is going to be informative, educational and hopefully empower you to feel more confident about your homone health. as we always say at the mob, when we take care of our mental and physical wellbeing, we have the capacity for the other important stuff that you need and want to foucs on.
today we kick-start our blog partnership with a piece about why women need more sleep than men - especially busy mobster mums like us! have a read and let us know your thoughts in the comments!
mob co-founder g x
the realities of motherhood and sleep
As any mum knows, there’s no “off switch” to motherhood, and sleep often takes a backseat to the needs of everyone else. But here’s the thing: women actually need more sleep than men – studies back this up. Not just to be rested but to support their health, hormonal balance, and brain power. Today, let’s dive into why that extra bit of rest is essential and, if you can manage it, how to prioritise sleep without feeling guilty.
The Science Behind Women’s Sleep Needs
The reason why women typically need more sleep than men isn’t just due to motherhood (though that certainly plays a role!). According to research, women require an average of 20 minutes more sleep than men. This is largely due to differences in how women’s brains process information throughout the day. Women are often multitasking champions, switching between roles like parent, partner, professional, and caregiver. This mental juggling act is more energy-intensive, which can lead to greater mental fatigue. Women also experience hormonal fluctuations tied to menstruation, pregnancy, and menopause, all of which affect the body’s need for and quality of sleep. Estrogen and progesterone, key hormones that rise and fall throughout a woman’s life, impact everything from REM cycles to the body’s core temperature, both of which play a role in sleep quality.
Women Are More Likely to Have Sleep Disruptions
Mums, you know the drill: kids cry, need help, or simply wander into your bed in the middle of the night. Women are biologically tuned to be more alert during the night as part of a protective instinct for their young. While this makes sense from an evolutionary standpoint, it’s exhausting in our modern lives where constant nighttime disruptions can make sleep patterns irregular and insufficient. On top of that, women are twice as likely as men to suffer from insomnia and experience anxiety-related sleep issues. According to the National Sleep Foundation, hormonal changes throughout a woman’s life can make it more difficult to get restful sleep. For example, in the days leading up to menstruation, many women experience a drop in melatonin levels, which makes it harder to fall asleep. And during menopause, night sweats and hot flushes can make uninterrupted sleep seem like a distant dream. The Health Impact of Too Little Sleep on Women
The lack of sufficient sleep doesn’t just make us grumpy and low – it has real health consequences. Sleep deprivation affects cognitive function, leading to “brain fog,” memory lapses, and slower reaction times. This is especially relevant for mums who are trying to stay on top of a million things at once. Chronic sleep deprivation can also lead to issues like weight gain, an increased risk of heart disease, and mood disorders. For women, insufficient sleep is linked to hormonal imbalances, which can affect menstrual cycles, exacerbate PMS symptoms, and lead to increased cortisol (the stress hormone) levels. High cortisol disrupts the body’s normal hormonal rhythm, leading to feelings of overwhelm, anxiety, and stress. “Women are 40% more likely to have insomnia than men. Women are also nearly twice as likely to be diagnosed with anxiety and depression two conditions strongly associated with insomnia.” the sleep foundation
In short, while sleep is vital for everyone, for women, it can be a key component of maintaining overall health and well-being, balancing hormones, and managing daily stressors.
The Motherhood Effect: Why Mums Need (But Often Don’t Get) Extra Sleep
When you’re a mum, sleep often becomes a distant memory as you juggle family responsibilities, work, and maintaining a home. Mums with young children are especially likely to struggle with fragmented sleep, but this need doesn’t just go away as kids get older. Whether it’s worrying about teenage curfews, planning for tomorrow, or simply lying awake thinking of all the things we didn’t get done, mothers tend to put themselves last. This lack of sleep takes a toll on mental and physical health, but it can also contribute to something called “maternal burnout.” Studies show that mothers, especially those balancing work and family, are at higher risk for exhaustion and sleep-related stress. The extra sleep women need isn’t just a luxury – it’s essential for recharging their brains, bodies, and spirits. Tips for Prioritising Sleep Without Guilt
If you’re a mum reading this and feeling even more tired than before, take heart! Here are some practical tips for squeezing in more rest and making it a priority.Power Naps Are Your Friend: Short, 20-minute naps can make a big difference, especially on days when you can’t seem to catch a break.Limit Blue Light: Try setting a digital curfew at least an hour before bedtime. Blue light from phones and screens interferes with melatonin production, making it harder to fall asleep. Or if this is not possible, try bluelight glasses.Embrace the Early Bedtime: It may feel tempting to use the late evening hours for “me time,” but consider going to bed a little earlier whenever possible. The laundry can wait....So can that extra episode of MAFS!Create a Pre-Bed Routine: Just as we create bedtime routines for our kids, having a ritual to wind down can signal to your body that it’s time for sleep. Whether it’s a warm bath, reading, or stretching, these routines can help you get into sleep mode more easily.Ask for Help: If your sleep debt is feeling overwhelming, ask your partner, family, or friends to step in, even if it’s just for a night or two.
Self-Care Isn’t Selfish – Prioritise Your Sleep!
It can be tough to prioritise sleep without feeling guilty. As women, we’re often conditioned to put everyone else’s needs before our own, but remember: when you’re well-rested, you’re in a much better position to care for those around you. So don’t be afraid to ask for support, go to bed early, or let something slide every once in a while. Getting enough sleep is a critical part of your health toolkit, especially as a mum. Let’s normalise the idea that you deserve rest too. Sleep is a foundational part of health and well-being, and by giving yourself the permission to rest, you’re showing up as the best version of yourself for your family.
Why Women Need to Be Their Own Sleep Advocates
No one knows better than you how much you need sleep. By educating ourselves and our communities, we can help push back against the myth that women – especially mums – don’t need or deserve adequate rest. Whether you’re raising awareness with your friends, setting boundaries around your own sleep needs, or encouraging your kids to let you rest a little longer on the weekends, every bit counts. Sleep is not a luxury. It’s a biological necessity that powers everything from our hormonal health to our mood, brain function, and immune system. And if anyone deserves the gift of a good night’s sleep, it’s you. 
Image of a mum sleeping
what is the house of hormones?
making Hormone Health Simple - We do the hard work so you don’t have to!
Let’s be real: the world of health and wellness can feel overwhelming, especially when it comes to hormone health. The endless advice, products, and health trends? It’s a lot to keep up with! That’s exactly why we started The House of Hormones—a place where wellness feels less like a science class and more like the supportive chat of a girls’ group chat.For our friends here at The MOB, we get it. As busy mums juggling family, work, and everything in between, finding clear, honest info about what really works for you is a must. Our goal is to give you expert-backed advice that fits into your already packed life. From product recommendations to practical hormone health tips, we’ve got the scoop on what actually works (and what doesn’t), so you don’t waste time, money, or energy on stuff that doesn’t deliver. Not to mention the discounts our community get!We’re here to simplify wellness in ways that make a difference, so when you come to us, you’re hearing from trusted sources—think of us as your go-to crew for real hormone advice. We don’t just promise results; we offer a curated list of products, tested by us for our 10 Non-Negotiables, so you can trust that every recommendation is grounded in experience and expertise. We’ll help you navigate hormone health without the stress, the jargon, or the guesswork. The House of Hormones is built on a foundation of reliability and real talk. We know that every woman’s health journey is unique, and we’re here to support you with authentic, tried-and-tested resources that don’t feel like a maze to get through. Join us, and let’s make hormone health a positive part of life that feels good, empowering, and do-able.Head over to our website for an experience crafted just for you. Let’s take on this health journey, MOB style, and make wellness a little more fun, together!Our 10 Non-Negotiables
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