Recent research is challenging popular beliefs circulating on social media that women require substantially more sleep than men, with emerging scientific evidence showing only a slight, but measurable, average difference in how long women sleep compared to men. The discussion, rooted in a new explainer by a leading sleep psychologist (The Conversation), highlights a complex weave of biological, psychological, and social influences shaping women’s sleep patterns — issues acutely relevant in Thailand, where rapid social change is reshaping the traditional roles of women in family and society.
For Thai readers, sleep health is a hot topic converging with wider concerns about mental health, work-life balance, and gender roles. As wellness trends and snippets of research spread via TikTok and Instagram, claims like “women need two hours more sleep than men” create confusion. The latest, robust research, however, suggests the difference is more modest—about 20–30 minutes—and is determined mostly by subtle biological distinctions and social realities rather than by simple gender binaries.
A key study involving nearly 70,000 global participants who wore sleep trackers found women consistently sleep about 20–30 minutes more than men, regardless of age bracket. Another major study using polysomnography — the clinical gold standard for sleep measurement — found women spent an average of 19 minutes longer asleep than men, and enjoyed more deep sleep: women spent about 23% of their sleep in deep phases, compared to 14% for men (The Conversation). Notably, only men’s sleep quality declined significantly with age according to this research, further complicating easy male-versus-female narratives.
Experts emphasize, however, that such average differences mask enormous individual variability. “Women may sleep slightly more on average, just as they are slightly shorter on average. But there is no one-size-fits-all sleep duration, just as there is no universal height,” writes the sleep psychologist cited in the original article.
What makes findings even more puzzling is that, although women objectively sleep longer and deeper in laboratory conditions, they consistently report poorer sleep quality in real-world settings. Women are about 40% more likely to be diagnosed with insomnia and are more likely to describe their sleep as disrupted or unsatisfying. Ironically, the very data cited above rarely accounts for critical factors such as mental health, medication use, hormonal fluctuations, and alcohol intake — all of which shape sleep quality in everyday life.
The sleep challenge for women begins in adolescence, as hormone levels fluctuate during the menstrual cycle, pregnancy, and perimenopause. Scientific data highlight that sleep problems often spike during these periods. For instance, declining estrogen during perimenopause is linked with increased nocturnal disturbances, including the classic “3am wake-up” followed by an inability to return to sleep. Common health conditions more prevalent in women, such as thyroid disorders and iron deficiency, are also closely tied with fatigue and poor sleep (The Conversation).
Mental health plays a significant role as well: rates of depression, anxiety, and trauma-related disorders—all of which are more prevalent in women—are strongly correlated with troubled sleep. Prescription medications used to treat these conditions can further disrupt sleep. Worry, rumination, and emotional stress — patterns more common among women according to psychological research — may prolong wakefulness or reduce sleep quality, a finding that resonates with modern Thai society, where women increasingly balance professional, familial, and social obligations.
Another underappreciated piece of the puzzle is the “societal sleep gap.” Caregiving and unpaid responsibilities — child-rearing, elderly care, emotional labor — fall disproportionately on women worldwide, including in Thailand. In Australia, recent government data suggest women perform an average of nine hours more unpaid work per week than men; Thailand likely mirrors or exceeds this due to extended family norms and expectations (Bangkok Post). Although many women manage to allocate hours for sleep, true rest often proves elusive: opportunities for daytime naps or unwinding are rare, so a single overnight sleep bears the weight of all recovery.
For example, working-age Thai women may find themselves not only managing their jobs, but also bearing primary responsibility for household tasks and for the well-being of both their children and elder relatives. Particularly during perimenopausal years, as women balance full-time employment, care for teenagers and aging parents, and experience health fluctuations, sleep problems may be heightened despite sleeping as long or longer than men.
The mismatch between lab results indicating better sleep and real-world self-reports of fatigue is now a focal mystery among sleep scientists. As summarized by a Thai public health expert at the Ministry of Health, “Our data suggests significant numbers of Thai women, especially working mothers, feel chronically tired even in the absence of short sleep. This suggests deeper issues with recovery and support structures rather than just hours on the pillow.”
Notably, most research—particularly large-scale studies—focuses on binary gender categories, excluding gender-diverse populations. This is significant for a diverse, modernizing country like Thailand, where gender identity and roles are evolving rapidly, yet traditional expectations often remain deeply entrenched. The conversation around sleep, gender, and social context thus requires updating to include non-binary and transgender populations, which have unique biological and psycho-social experiences affecting sleep health (The Conversation).
Understanding these findings in the Thai context means translating them into practical, culturally sensitive recommendations. Common cultural beliefs in Thailand—such as the virtue of “enduring hardship” or the centrality of women in the home—may compound pressures on women to silently absorb sleep loss and fatigue. Sleep clinics and mental health providers in Thailand should be aware of these cultural factors so they can better screen for, and treat, sleep difficulties among women.
Public health campaigns can help by reshaping narratives around sleep. Rather than focusing on male-female differences or prescribing arbitrary extra sleep for women, authorities should promote a more nuanced message: everyone’s sleep needs are different, but social and caregiving burdens require collective solutions. Thai workplaces could institute flexible hours or nap breaks, public health educators can better inform women about the role of hormones and health conditions, and family members can be encouraged to share caregiving more equally. At the policy level, improved access to healthcare for thyroid and iron screening—both underdiagnosed in Thai women—could yield immediate sleep and wellness benefits (World Health Organization).
The public conversation around women’s sleep is still clouded by myths and gender stereotypes. Thai social media frequently echoes the claims found in Western wellness corners, with viral posts stating women are “built to be more tired.” However, the scientific truth is more intricate: women sleep slightly longer on average, but face a web of physical, emotional, and social challenges that can erode the restorative power of sleep. This gap between potential and reality is most pressing for women juggling multiple social roles, especially those who lack strong support networks.
The future for sleep health in Thailand will require new research that includes gender-diverse populations and pays closer attention to the lived realities of women. As sleep science advances, it will be vital to focus less on headline-grabbing differences and more on practical solutions—ranging from hormonal education for teenagers and perimenopausal women to mental health support and policies easing the double burden of work and family.
For now, Thai readers seeking to improve sleep and overall well-being are encouraged to look beyond simple gendered sleep “requirements.” Instead, focus on identifying personal health risks, sharing caregiving roles, and prioritizing both daytime and nighttime opportunities for rest—steps that promise to make the promise of deep, restorative sleep a reality for everyone.
Sources: The Conversation, Bangkok Post, World Health Organization