Is there a gender sleep gap?
BY Chloe Angus
22nd Dec 2023 Wellbeing
3 min read
Recent surveys have looked into whether there is a gender sleep gap. Find out their findings and how you can improve your sleep to rest better every night
As the winter season unfolds, the quest for better sleep
intensifies, evident in the 35 per cent surge in "sleeping better in winter" searches over the past month. This growing concern about achieving a
restful night's sleep extends beyond common culprits like smartphone use and
room temperature.
A recent survey conducted by Mattress Online involving
3,000 participants unveils a fascinating concept—the potential "gender sleep
gap". In this comprehensive exploration, we not only present key findings but
also seek guidance from sleep experts, including the "Sleep Geek" James Wilson and Chloe Angus, Corporate Wellbeing Manager at
Cavendish Cancer Care. Together, they provide invaluable insights and
actionable tips to optimise nightly rest.
Sleep duration and ease of falling asleep
Men and women alike grapple with insufficient sleep, with
80 per cent of women and 71 per cent of men reporting sleep durations below recommendations.
The survey delves into the most common sleep duration (six to seven hours) and
identifies that 18 per cent of men achieve the recommended seven to eight hours, slightly
surpassing the 15 per cent of women.
Only 15 per cent of women and 18 per cent of men obtain seven to eight hours of sleep a night (credit: Andrea Piacquadio (Pexels))
Intriguingly, 10 per cent of women sleep less
than four hours, which is a concern. When it comes to how easy it is to fall
asleep, 27 per cent of women maintain a regular sleep schedule "always" compared to 23 per cent of men. In the "more often than not" category, both genders are evenly
distributed at 33 per cent for women and 34 per cent for men.
Frequency of waking up and feeling well-rested after sleep
A substantial portion of individuals from both
genders experience consistent awakenings during the night, with 33 per cent of females and 35 per cent of males reporting this phenomenon. The
survey underscores that the most prevalent response regarding waking up is
three times a night for both genders, accounting for 20 per cent of females and
19 per cent of males.
"33 per cent of females and 35 per cent of males experience consistent awakenings in the night"
When one encounters multiple awakenings throughout the night, the
repercussions are often felt in the morning. A shared experience emerges
in feeling well-rested "only on some occasions" for both genders,
representing 46 per cent of females and 47 per cent of males. Conversely, the "always" well-rested response is infrequently reported, with merely two per cent of females and one per cent of males consistently enjoying this state of restfulness.
Bedtime habits for better sleep
The adoption of bedtime habits to enhance sleep quality is a
multifaceted aspect of individuals' nightly routines. Among these
practices, limiting screen use an hour before sleep stands out as the most
widespread habit, embraced by a considerable 16 per cent of both females and
males.
Limiting screen use an hour before sleeping is the most widespread bedtime habit (credit: Nubelson Fernandes (Unsplash))
Following closely as the second-most popular bedtime habit is
the practice of dimming the lights. This habit, recognised by 15 per cent of
females and 14 per cent of males, aligns with the understanding that exposure
to bright lights in the evening can disrupt the body's natural circadian
rhythm. This refers to the natural, internal processes that follow a roughly 24-hour cycle and influence physiological, behavioural and mental change that
happen in living organisms—one of the key elements is the sleep-wake
cycle. Disruptions like exposure to artificial light can affect your
health, so recognising and respecting circadian rhythms are essential for overall
wellbeing, ensuring better sleep.
In the realm of herbal remedies, another
habit is herbal tea. This emerges as a favoured choice for some
individuals seeking a calming prelude to bedtime. This aromatic and soothing
beverage is chosen by nine per cent of females and eight per cent of males, reflecting a preference
for natural, non-pharmaceutical aids in the pursuit of better sleep.
Expert advice: Strategies for quality sleep
Chloe Angus and James Wilson, experts in the field of
sleep, underscore the significance of adhering to a consistent
routine and cultivating an environment conducive to quality sleep.
Practical recommendations from these experts encompass elements such
as exposure to the morning sun, engaging in regular
exercise, opting for decaffeinated beverages, and disengaging from
stimulating activities prior to bedtime.
"Recommendations from experts include regular exercise and exposure to the morning sun"
Notably, activities like smartphone
use and television viewing are discouraged in favour of more calming
alternatives such as reading a book or listening to soothing podcasts. These
expert-endorsed practices aim to establish a conducive atmosphere for restful
sleep.
Exclusive expert techniques you need to know:
An intriguing expert tip involves the "A-Z picking a
topic" technique—select a category (animals, countries, names, etc), find an item
that starts with the letter A, and progress through the alphabet. This engaging
mental exercise aids in calming the mind and facilitating a smoother transition
to sleep.
Exercises like those listed here can calm the mind and facilitate a smoother transition to sleep (credit: SHVETS production (Pexels))
Another that is introduced by Chloe Angus is the finger
breathing technique, a self-hypnosis method combining touch and controlled
breathing for calmness. To practise finger breathing, start by lying or sitting
comfortably, and inhale deeply and slowly. Pinch the fingers and thumb of one hand
together, cupping and resting them in your palm for five breaths; then switch
hands. Make a thumbs-up with one hand, wrap the other hand's fingers around the
opposing thumb, hold for five breaths, and switch hands. Repeat this process
for the remaining fingers, holding each for five breaths.
Banner photo: Research has suggested that there is a gender sleep gap (credit: SHVETS production (Pexels))
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