On Sleep

For women going through significant hormonal changes — like puberty, pregnancy, and menopause — a drop in sleep quality is expected. But what about the rest of the time?

Photo by Priscilla Du Preez 🇨🇦 on Unsplash

My mother doesn’t sleep.

On the phone, as we volley updates on family affairs and our sourdough loaves, she will casually mention this — that she stayed up until 3 a.m., that she awoke at 4, that she’s exhausted beyond belief. For her, it’s always been this way. For her, it’s dismissed as normal.

While I hesitate to label sleep disruption as “normal,” I will concede that it’s regrettably common, particularly among women. In fact, one in four women experience insomnia symptoms, whether that’s trouble falling asleep, trouble staying asleep, or both.

For women going through significant hormonal changes — like puberty, pregnancy, and menopause — a drop in sleep quality is expected.

But what about the rest of the time?

Those of us who aren’t coping with larger hormonal shifts may still notice a flux in our sleep patterns. This can sometimes be attributed to phases of our menstrual cycle (for instance, you may feel more well-rested during your follicular phase and less so during your luteal phase). But often, as we all know, sleep disturbances can be attributed to external factors, like late-night work hours, long to-do lists, or social and family obligations.

The truth is, regular disruptions in your circadian rhythm (your body’s natural sleep-wake cycle) can have serious effects on your well-being.

On a daily basis, sleep deprivation in women can negatively impact energy, mood, attentiveness, stress levels, sex drive, and appetite. Long term, it can lead to an increased risk of anxiety and depressive disorders, Cardiovascular Disease, and Alzheimer’s (among other health conditions) later in life.

This is why sleep has become sacrosanct in my home. Below, I’ve highlighted a few small sleep hygiene habits I incorporate into my own routine to improve my quality of sleep.

I hope some of these recommendations may be useful to you, too.

Be Intentional About Light

Light heavily impacts your body’s circadian rhythm. To synchronize my own circadian clock, I try to be intentional about light, particularly in the early morning and later in the evening.

The only “big light” I use in my home is the sun. In the morning, I’ll stand by an open window and look out at the pine trees while my coffee is brewing.

Though an unassuming practice, exposing yourself to sunlight and fresh air first thing in the morning has been linked to improved sleep quality and can also boost your mood, energy, and focus during the day. If, like me, that means standing by an open window, that’s enough. If, for you, that means stepping outside on your balcony or going on a short walk, even better.

Come evening, an excess of light exposure can disrupt your circadian rhythm and make it difficult to fall asleep. In my home, I turn off the TV and all overhead lighting once I’ve cleaned up my kitchen after dinner. From then on, I use soft-glow lamps and try to limit the time spent on my laptop and phone as much as I can.

If you’re able to do the same — anywhere from 30 minutes to two or three hours before bed — you’re likely to notice a difference in your energy as your body begins to naturally wind down for sleep.

Practice Mindfulness in Movement

Are you moving throughout the day?

Like sunlight, physical activity can help you realign with your circadian rhythm and improve your mood and energy levels. It can also regulate your body temperature, which aids in sleepiness.

As someone who primarily works from home, I have to be very intentional about my daily movement. On some days, I may do an intense cardio workout, while on others, I might simply opt for a short walk.

To improve your sleep quality each night, try incorporating some movement throughout each day, in whatever form that takes for you. Be mindful of listening to your body and what it needs.

Whether the day calls for yoga, cycling, walking, or strength training, all forms of movement can help you fall asleep—and stay asleep—at night.

Find a Rhythm That Works for You

Your mind and body thrive on routine, and if you can establish a few consistent practices in the evening, you’re more likely to sleep well through the night.

My nighttime routine:

1. Take 5–10 minutes to straighten the home.

2. Brush teeth, wash face, apply skincare.

3. Make a to-do list for the following day.

4. Settle into bed with a good book.

5. Read until I fall asleep.

Cleaning my home, making a to-do list, and reading a book all relieve stress and allow me to feel relaxed once I’ve crawled into bed. Over time, these rituals have also signaled to my body that I’m winding down for sleep, aiding me in actually getting a good night’s rest.

Photo by Pavan Trikutam on Unsplash

Like mine, your routine can be short, simple, and catered to you. Your routine could include other practices (like meditation, gratitude journaling, or a hot shower) that help you feel calm and content when easing into sleep.

Ultimately, I believe that incorporating small, simple, wellness-oriented rituals into your routine makes all the difference in healing and health. Taking the time out daily to advocate for quality sleep will help you feel better each day and allow you to show up as your best self — both for you and for the ones you love most.

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