Unpacking what the data reveals about female sleep patterns and why it matters
Women are 40% more likely to experience insomnia than men. They report higher rates of restless nights, take longer to fall asleep, and are more likely to wake up feeling groggy.
Interestingly enough though - despite more sleep issues, women actually get more total sleep than men on average. In many cases, they also get more deep sleep. So what is the disconnect?
The answer lies in the hidden physiological and hormonal cycles that uniquely affect female sleep. From monthly hormonal shifts to life stages like pregnancy and menopause, women’s sleep patterns follow a more dynamic rhythm. Once you understand what’s driving the disruption, you can start to work with it instead of against it.
Why Women Sleep Differently
Let’s start with the interesting statistics…
- On average, women sleep 11 to 13 minutes longer per night than men.
- They also spend a higher percentage of the night in deep sleep. This is the restorative stage linked to muscle repair, immune function, and memory consolidation.
- But despite these advantages, women are more likely to report poor sleep quality, daytime fatigue, and disrupted circadian rhythms.
So why is there a big discrepancy between how men and women sleep?
The Hormonal Rollercoaster
Throughout a woman’s monthly cycle, levels of estrogen and progesterone fluctuate dramatically. Both hormones have powerful effects on sleep.
- Before menstruation, progesterone surges. This can increase core body temperature by up to 0.5°F, making it harder to fall and stay asleep.
- During menstruation, inflammation and cramps can cause fragmented sleep and more nighttime awakenings.
- After ovulation, lower estrogen levels reduce REM sleep and make it harder to regulate temperature at night.
Dr. Sara Gottfried, MD, a hormone expert and bestselling author, puts it plainly:
“Most women don’t realize just how much their monthly hormonal shifts are affecting their sleep, mood, and performance. Track it, and you’ll start to see the patterns.”
Why Sleep Gets Harder With Age
Starting in perimenopause, typically around age 40, progesterone and estrogen levels drop significantly. This hormonal decline can wreak havoc on sleep…
- 40 to 60% of perimenopausal and menopausal women report persistent insomnia or night sweats
- The decrease in estrogen negatively affects serotonin and melatonin production, two vital hormones that regulate circadian rhythm
- Hot flashes, joint aches, and anxiety spikes are all common and can negatively impact sleep quality
Olympian Kara Goucher, now in her 40s, recently opened up about her own sleep struggles:
“I used to sleep like a rock. Now, I wake up drenched and wired. It’s been a huge learning curve, figuring out what my body needs now.”
What Women Can Do About It
Here’s the empowering part - you can take back control. From training smarter around your cycle to creating a cooler, calmer sleep environment, there are practical ways to improve rest and recovery.
1. Track Your Cycle and Sleep Together
Tools like Wild.AI, Oura Ring, and Garmin now offer integrations to help women understand how menstrual phases affect readiness, recovery, and sleep depth.
Tip: Look for patterns in sleep latency, temperature, and HRV around your cycle. Adjust your training or bedtime routines accordingly.
2. Create a Cooler Sleep Environment
Since progesterone increases core body temperature, sleeping cooler during the second half of your cycle can reduce wake-ups.
- Set your bedroom to 60 to 67°F
- Use breathable bedding. Lagoon’s Otter pillow stays cool all night
- Avoid alcohol, which worsens thermoregulation and deep sleep
3. Eat for Recovery, Especially at Night
Pairing carbs with protein at dinner supports tryptophan transport to the brain and boosts melatonin.
- Add complex carbs like sweet potato or rice to your evening meal
- Consider a calming supplement like Night Bites, which includes magnesium and L-theanine, about 30 to 60 minutes before bed
4. Buffer Against Stress With Evening Rituals
Women are twice as likely as men to be diagnosed with anxiety, and it often spikes in the evening.
- Keep a short sleep journal to unload racing thoughts
- Use a warm shower or breathwork (like the 4-7-8 method) before bed
- Prioritize consistent wind-down routines with the same time and same steps each night
Working these consistently into your sleep routine will help you manage stress and prevent anxiety from creeping in while you want to be sleeping.
What Partners Should Know
If you’re sleeping next to someone who’s navigating hormonal sleep disruptions, empathy and small acts of support can go a long way…
- Let them control the room temperature. Cooler is usually better
- Encourage their nighttime routine. Don’t interrupt it.
- Be patient and supportive if they’re up and down at night.
- Help track patterns together if they’re open to it
Dr. Jessica Shepherd, OB/GYN and women’s health expert, says:
“Partners who understand and support their significant other’s hormonal shifts often help reduce the sleep disruption. It’s about being in tune, not trying to fix it.”
Sleep Is Strength, For Women Too
We’re now at a place where we can drop the old assumption that sleep problems are just part of being a woman. While women do face more complex problems, there are solutions.
With the right tools, support, and sleep strategy, women can improve quality, reclaim energy, and recover like the high-performers they are.
Dr. Stacy Sims, author of Roar and leading researcher on female physiology, sums it up well, saying:
“Sleep is the ultimate performance enhancer. That includes mental performance, emotional stability, and long-term health.”
Own Your Rest. Optimize Your Sleep.
Looking to take control of your sleep and try and achieve as much rest and recovery as is possible for you?
- Take the Lagoon Sleep Quiz to find your perfect pillow
- Try Night Bites as part of your bedtime wind-down
- Read more of our Sleep and Fitness blog posts here
