However, recent research suggests that sleep may not be a one-size-fits-all requirement, particularly between men and women. In a study by The Sleep Foundation at Loughborough University, research showed that women need more sleep than men to maintain cognitive function and brain health - a significant finding in women's health!
Why do women need more sleep?
The study highlighted by the Sleep Foundation reveals that women's brains are more active during the day in comparison to mens, and consequently, more prone to exhaustion. This increased activity is due to the multitasking nature of women's daily lives, which often involves juggling multiple responsibilities, from work and family to social engagements and household chores - the 'mental load' so many of us are far too familiar with.
Women's brains have a greater interconnectivity between the left and right hemispheres. This difference enhances their ability to perform tasks that require analytical and intuitive thinking simultaneously.
As a result, women tend to engage in more complex cognitive processes throughout the day, and these processes demand significant mental resources, leading to greater cognitive fatigue. Consequently, women require more sleep to recover and restore their brain's optimal functioning.
Why is sleep so important for our brain and cognitive health?
While we think of sleep as being a passive state of rest mostly, it's actually an active process that is crucial for maintaining good brain health.
While we are asleep, our brain undergoes several restorative functions that are vital for cognitive performance and emotional regulation.
One of the main functions that occur during sleep is the consolidation of memories. The brain organises and stores information gathered during the day, transferring it from short-term to long-term memory and this process is essential for us to be able to learn and retain information. But for women, this process is thought to be crucial for maintaining a high level of cognitive function, as we often manage a broader variety of tasks and information throughout our day.
Preventing cognitive decline with a 'clear out'
Sleep also allows the brain to clear out metabolic waste products that accumulate during waking hours. While we nod off, the glymphatic system, a network of fluid-filled channels in the brain, becomes more active during sleep. It helps remove toxins and other byproducts of brain activity, such as beta-amyloid, a protein associated with Alzheimer's disease. This 'cleaning' process is super important to prevent cognitive decline and maintain the health of our noggins.
Lastly, sleep plays an important role in emotional regulation. How many times have you not slept well and woken up feeling irritable and snappy? A lack of sleep can lead to heightened emotional reactivity and reduce your ability to manage stress. Given that women are often in caregiving roles - for children, parents, friends - and may experience higher levels of stress due to societal expectations to carry the 'mental load', getting a good nights sleep is essential as it helps to balance our emotional responses and improve our mood.
How can we improve rest for our noggin?
Now we know the demands on our brains as women, it's important to prioritise rest and sleep as much as we can. Not always easy with young children and the juggle - but it is important to restore cognitive function. Here's three practical tips from Noggin:
1. Try supplementation to help you relax
Supplements can also play a supportive role in helping us to relax, destress, and unwind. Supplements like Noggin's PAUSE are specifically designed to target and support brain health and mental well-being. PAUSE is formulated with natural ingredients known for their calming properties, such as L-Theanine, an amino acid that promotes relaxation without drowsiness, and Lemon Balm, which is traditionally used to reduce stress and anxiety.
These powerful botanicals help to support a sense of calm and balance, making it easier to manage the mental demands of daily life that we all experience.
2. Share the Mental Load
One of the most effective ways to reduce cognitive fatigue is to share the mental load. Women often take on a disproportionate share of household and caregiving responsibilities, which can lead to mental exhaustion. By distributing these tasks more evenly among family members or partners, women can reduce their cognitive burden. Open communication about the division of labour and setting clear expectations can help achieve a more balanced sharing of responsibilities.
In addition to practical tasks, emotional labour—such as remembering important dates, managing family dynamics, and providing emotional support—can also be shared. Acknowledging the importance of these often-overlooked tasks and ensuring that they are not solely the woman's responsibility can alleviate mental strain.
Recommendation: Read Eve Rodsky's Fair Play, or join a community like 'Bridging the Gap' on Facebook to help with the challenges of the mental load.
3. Naps Save Lives
Naps can be a powerful tool for recharging the brain, especially on days when a full night's sleep is not possible. Short naps, typically lasting 20-30 minutes, can boost alertness and improve your ability to think without causing grogginess. They are super beneficial for enhancing memory, mood, and overall mental clarity.
Try to incorporate naps into your daily routine to manage the demands of our busy lives, and brains. It doesn't matter if it's a quick nap on the sofa or a rest during your lunch break - even a short period of sleep provides your noggin with a much-needed reset. these short periods of sleep can provide a much-needed reset for the brain. There's a reason why #NapsSaveLives is consistently trending on Instagram!
4. Relax with mindfulness
Mindfulness and relaxation techniques are brilliant tools for calming our mind and reducing stress. Practices such as meditation, deep breathing exercises, and progressive muscle relaxation can help you unwind and manage anxiety. They help you get into a state of mental calmness, making it easier to fall asleep and enjoy a more restful night.
The good news is that mindfulness doesn't cost anything, or even demands too much of your time - perfect if you have a busy career or are caring for children. A few minutes of breathwork exercises, or meditation can improve our mental well-being. You can add these practices into your daily activities, such as mindful walking or eating to help calm your mind and 'declutter' your noggin.
We always recommend that you consult with your GP before starting any new supplementation routine to ensure it is appropriate for your individual needs and circumstances.
