What started as a simple question at the office "What is that tingling sensation I get in my legs?" - led us to realize that many women experience this. So, we decided to take a deep dive.
From research and conversations, we found that it’s likely restless leg syndrome. Insomnia and restless leg syndrome are actually more common in women than in men. According to studies, women are also more likely to experience underdiagnosed sleep apnea, which often presents as fatigue, headaches, and feeling unrefreshed, rather than loud snoring.
Contributing factors:
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Iron deficiencies and thyroid issues
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Dopamine fluctuations
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Hormonal changes throughout the menstrual cycle
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Stress and mental load
Hormones and sleep quality: Estrogen and progesterone have a huge influence on sleep:
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Follicular phase: Rising estrogen can boost energy and reduce sleepiness.
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Luteal phase: Progesterone may increase drowsiness, but sleep can be fragmented.
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Menstruation: Cramping, bloating, and mood swings can disrupt rest.
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Perimenopause + Menopause: Hormone drops trigger hot flashes, night sweats, and insomnia.
Stress and the mental load
Women often juggle multiple roles at once, from professional responsibilities to household tasks, leading to chronic “mental load.” This keeps the amygdala alert and the nervous system in fight-or-flight mode, increasing cortisol and delaying restorative sleep.
Chronic stress can also impact cardiovascular health, immunity, and weight regulation, making sleep even more critical for long-term health.
Sleep environment:
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Keep bedrooms cool, dark, and quiet.
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Use blackout curtains or sleep masks to minimize light exposure.
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Limit screen time an hour before bed to protect melatonin production.
Routine & habits:
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Stick to consistent sleep/wake times, even on weekends.
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Limit alcohol close to bedtime—it may help you fall asleep faster but disrupts deep sleep cycles.
Practice mindfulness, deep breathing, or meditation to reduce stress before bed.Exercise: Moderate activity during the day promotes better sleep, but regular exercise is another powerful tool for improving sleep quality. Studies show that moderate strength training—for about 50 minutes per day is often optimal for promoting deeper, more restorative sleep. Timing matters too: exercising too close to bedtime can make it harder to fall asleep, so aim for morning, lunch or afternoon workouts when possible. Even just a consistent 50-minute routine several times a week can help regulate circadian rhythms, reduce stress, and improve both sleep duration and quality.
Women may need 20–30 minutes more sleep per night than men due to higher cognitive demands, emotional labor, and hormonal factors. Skipping that extra sleep consistently can affect memory, mood, metabolism, and even immune function.
