Sleep might look universal - eyes closed, mind quiet, body still - but under the surface, biology tells a different story.
Men and women don’t just feel sleep differently; their hormones, brain chemistry, and recovery needs make the science of rest a surprisingly gendered topic.
If you’ve ever wondered why one person drifts off easily while another stares at the ceiling, this one’s for you.
The Sleep Blueprint: Same Stages, Different Experience
Both men and women pass through the same sleep architecture - light sleep, deep sleep, and REM - but not in the same proportions.
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Men generally get more slow-wave (deep) sleep, the stage tied to physical recovery and muscle repair.
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Women spend slightly longer in REM sleep, when the brain consolidates memories and processes emotions.
That difference is no coincidence. Hormones like oestrogen, progesterone, and testosterone influence how long each stage lasts and how easily the body can transition between them.
When those hormones fluctuate - during a menstrual cycle, pregnancy, or menopause - women often report lighter, more disrupted sleep, while men face more age-related drops in melatonin and a higher risk of sleep apnoea.
If you’re trying to restore your natural rhythm without relying on melatonin tablets or synthetic aids, it’s worth exploring The Best Natural Alternatives to Sleeping Pills (2025 Guide) - a breakdown of proven, plant-based nutrients that help your body switch off naturally.
Why Hormones Matter So Much
For Women
Oestrogen helps regulate body temperature, serotonin, and melatonin - three key players in quality sleep. When oestrogen dips (as it does pre-period or post-menopause), women may feel hotter, more anxious, and less sleepy.
Progesterone, on the other hand, acts like a mild sedative. Low levels can lead to restlessness or frequent waking.
For Men
Testosterone rises during deep sleep and declines with chronic sleep deprivation. Just one week of poor sleep can reduce testosterone by up to 15%, affecting energy, mood, and muscle recovery.
Translation: men who prioritise good sleep don’t just feel better - they age better.
Supplements That Support Women’s Sleep
For women, the goal is to stabilise hormones, manage stress, and support natural melatonin rhythms without overloading the system.
1. Magnesium Glycinate
The queen of calm. This highly absorbable form supports muscle relaxation and reduces PMS-related insomnia.
2. L-Theanine
Found in green tea, L-theanine increases alpha brain waves - those smooth, creative, pre-sleep waves that signal “it’s time to switch off”.
3. Ashwagandha
A classic adaptogen that balances cortisol, helping the body stay calm under pressure. It’s especially useful during luteal phase irritability or perimenopausal anxiety.
4. Melatonin (Low Dose)
Effective for short-term circadian disruption - like jet lag or hormonal shifts - but should be used sparingly to avoid dependency.
5. Iron & B12
Low energy and poor sleep can sometimes trace back to nutrient deficiencies, particularly in menstruating women. Checking blood levels is step one before supplement stacking.
Supplements That Support Men’s Sleep
Men’s sleep challenges tend to cluster around stress, recovery, and hormonal balance - especially after age 30.
1. Magnesium + Zinc
The duo that keeps on giving. Both support testosterone production, muscle repair, and deep-sleep duration.
2. Ashwagandha
Equally powerful for men - studies show it can improve testosterone levels and reduce cortisol, the hormone that hijacks sleep cycles.
3. GABA (Gamma-Aminobutyric Acid)
A neurotransmitter that promotes relaxation and helps quiet mental chatter before bed. Useful for men juggling high workloads or evening workouts.
4. Glycine
An amino acid that helps lower core body temperature, easing the transition into deep sleep - ideal for men who run hot at night.
5. L-Tryptophan & 5-HTP
Both are precursors to serotonin and melatonin, supporting mood and circadian rhythm naturally.
The Overlap: What Works for Everyone
While the details differ, the fundamentals of great sleep remain the same.
Both men and women benefit from:
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Consistent circadian rhythm - going to bed and waking at similar times
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Natural light exposure early in the day
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Reduced caffeine after 2 p.m.
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Digital sunset - no blue light before bed
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And of course, the right nutritional support
That’s why DeepDrift™ All-in-One Sleep Formula was designed to cover both sides of the equation - combining magnesium, adaptogens, and amino acids to balance stress, restore calm, and deepen sleep naturally.
The Gender Gap in Sleep Research
Here’s the catch: most sleep studies still heavily feature male participants. That means women’s sleep issues - particularly around the menstrual cycle or menopause - are under-researched and often misdiagnosed as anxiety or fatigue.
But that’s changing. New research shows that adjusting nutrient timing (for example, taking magnesium and L-theanine in the evening) can help women stabilise sleep quality across their cycles.
For men, emerging studies show that improving sleep efficiency can raise testosterone and growth hormone levels - two of the body’s key recovery signals.
So… Which Supplements Do You Actually Need?
If you’re:
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Stressed or anxious → start with ashwagandha and L-theanine
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Recovering from training → magnesium, zinc, and glycine
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Struggling with hormonal sleep swings → magnesium glycinate, iron, and possibly melatonin
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Waking up groggy or unrefreshed → look at GABA or tryptophan to support REM quality
But remember - supplements are there to support habits, not replace them. Good sleep still starts with daylight, movement, and a consistent routine.
Ultimately, great sleep isn’t about gender - it’s about balance.
Balance between stress and calm, between hormones and recovery, between what you give your body and what it gives back.
Whether you’re optimising for performance, recovery, or simply to wake up feeling like yourself again, supporting your biology is the best place to start.
That’s exactly why we created DeepDrift™ All-in-One Sleep Formula - a clean, clinically balanced blend of magnesium, adaptogens, and amino acids designed to work with your body’s natural rhythm, not against it.
Because when you sleep deeper, you don’t just rest better - you live better.
