It’s 11pm and you’ve just finished ticking off the last item on your never-ending to-do list. The kids are finally asleep, the house is somewhat tidy, and tomorrow’s workday looms. You should be ready for sleep, right? Instead, you find yourself scrolling through Instagram to try and relax or making a mental note to prep for a morning meeting, or perhaps even staring at the ceiling, too tired and wired to actually go to sleep. Sound familiar? For many women, this scenario is all too real. Welcome to the gender sleep gap—a silent, often overlooked disparity that’s affecting women’s health, productivity, overall well-being and even careers and earning potential.

What is the Gender Sleep Gap?

The gender sleep gap refers to the consistent finding that women, on average, get less sleep than men. Studies show that women are 40% more likely to suffer from insomnia, and even when they do sleep, it’s often not as restorative. It’s not just about quantity—quality counts too, and women are coming up short on both fronts.

This gap isn’t just a quirky statistic; it’s a symptom of broader societal issues that place disproportionate demands on women’s time and energy. In a world where women are juggling careers, caregiving, and household responsibilities, sleep is often the first casualty.

The Science Behind Sleep Disparities

It’s not just societal pressures that are to blame; biology plays a role too. Women’s sleep cycles are more sensitive to disruptions. Hormonal fluctuations, particularly during menstruation, pregnancy, and menopause, can wreak havoc on sleep patterns. For instance, the drop in progesterone levels post-ovulation can make it harder for women to fall asleep and stay asleep. Menopause brings hot flushes and night sweats, which further disrupt sleep.

But here’s the kicker: despite these challenges, women’s bodies actually need more sleep than men’s. Research suggests that women’s brains are wired to do more multitasking, which means they require more rest to recover. So, women are in a double bind—biologically predisposed to need more sleep, yet facing societal and physiological barriers that prevent them from getting it.

The Impact on Health and Career

The consequences of this sleep gap are far-reaching. Lack of sleep isn’t just about feeling groggy in the morning. Chronic sleep deprivation has been linked to a host of health issues, including heart disease, diabetes, depression, and even cognitive decline. For women in leadership roles, the stakes are even higher. Sleep is critical for decision-making, emotional regulation, and creativity—all essential skills for any leader.

In the workplace, the gender sleep gap can exacerbate the challenges women already face. Sleep-deprived women are more likely to experience burnout, which can lead to decreased productivity, higher absenteeism, and even a reluctance to pursue leadership opportunities. This becomes a vicious cycle: the more sleep-deprived you are, the harder it is to perform at your best, which can lead to even less sleep as you try to catch up on work.

Societal Expectations and the Invisible Load

Why are women so sleep-deprived? One major factor is the invisible load—those endless mental to-do lists that women carry around. Even in households where both partners work, women often take on the bulk of the emotional and domestic labour. From remembering birthdays to managing the family calendar, these tasks may seem small, but they add up, often eating into time that could be spent sleeping.

Societal expectations also play a role. The pressure to “do it all” and “have it all” means that women often push themselves to meet unrealistic standards, sacrificing sleep in the process. This is especially true for working mothers, who are expected to excel both at home and in the workplace, often with little to no support.

Breaking the Cycle

So, how do we close the gender sleep gap? It starts with recognising that sleep is not a luxury; it’s a necessity. Women need to prioritise sleep in the same way they prioritise their careers, families, and social lives. This might mean setting stricter boundaries around work, asking for more help at home, or even letting go of the idea that everything needs to be perfect.

Workplaces also have a role to play. Companies that truly care about diversity and inclusion need to recognise the impact of sleep on women’s performance and well-being. Offering flexible work hours, promoting a culture that respects work-life balance, and providing resources for stress management can all help women get the rest they need.

On a societal level, we need to challenge the norms that place disproportionate burdens on women. This includes advocating for policies like paid family leave, affordable childcare, and equitable distribution of domestic responsibilities. The more we can lighten the load for women, the more we can close the sleep gap.

Practical Tips for Better Sleep

If you’re struggling with sleep, here are a few practical tips to help you reclaim your rest:

1. Create a Bedtime Routine: Just like children benefit from a consistent bedtime routine, so do adults. Start winding down 30-60 minutes before bed—this could include activities like reading, taking a warm bath, or practising mindfulness.
2. Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep cycle. Try to avoid screens at least an hour before bed.
3. Prioritise Your Sleep Environment: Your bedroom should be a sanctuary for sleep. Invest in a good mattress and pillows, keep the room cool, and eliminate as much noise and light as possible.
4. Set Boundaries: Learn to say no to late-night work or social engagements that encroach on your sleep time. Remember, sleep is non-negotiable for your health and success.
5. Manage Stress: Easier said than done, but finding ways to manage stress during the day can help you sleep better at night. This could include exercise, meditation, or simply taking a few moments each day to breathe deeply and relax.
6. Don’t Suffer on Your Own – Seek Professional Help: If you’re still consistently struggling with sleep, it’s worth talking to a healthcare professional and even insisting on exploring further. Conditions like insomnia, sleep apnoea and even hormonal imbalances and fluctuations are treatable, but they require a diagnosis and proper management.

Women Deserve Their Fair Share of Rest – in summary

The gender sleep gap is a complex issue rooted in both biology and societal norms. But it’s not insurmountable. By prioritising sleep, advocating for fairer workplace policies, and challenging outdated gender roles, we can begin to close this gap. Women deserve their fair share of rest—because when women thrive, we all thrive.

References

1. The American Psychological Association (APA). (2017). Why Sleep Is Important and What Happens When You Don’t Get Enough. Accessed here.
2. National Sleep Foundation. (2007). Women and Sleep. Accessed here
3. Harvard Medical School. (2021). Sleep and Health. Accessed here
4. Office on Women’s Health (OASH). Sleep and Your Health. Accessed here