Many women juggle sleep changes, work, caring roles, and hormonal shifts that make nights harder. The ideas below are educational and general in nature, use them as talking points with your clinician.
Sleep foundations that set you up
- Keep a steady rhythm: Aim for the same wake and bedtimes daily (weekends included) to help your body clock.
- Dim the evening: Reduce bright light 1–2 hours before bed; shift screens to night mode and lower brightness.
- Wind-down buffer: Reserve the last 30–60 minutes for quiet routines—reading, light stretches, gentle music, or a warm shower.
- Caffeine timing: Trial a cut-off 6–8 hours before bedtime. Notice if caffeine after midday affects you.
- Room cues: Cool, dark, quiet. Consider blackout curtains, earplugs, or a simple fan for air movement.
- Bed = sleep: If you can’t drift off in ~20–30 minutes, get up for a calm activity in low light and return when sleepy.
Daytime habits that support better nights
- Daylight dose: 10–20 minutes of morning outdoor light anchors your circadian rhythm.
- Movement snacks: Short walks, yoga, or mobility work can ease tension. Even 10 minutes counts.
- Balanced meals: Include protein + fibre regularly to keep energy steady and reduce late-night “hangry” wake-ups.
- Mind your naps: If you nap, keep it short (10–20 minutes) and before mid-afternoon.
Quick stress de-escalation tools
- Box breathing (4-4-4-4): Inhale 4, hold 4, exhale 4, hold 4—repeat for 1–3 minutes.
- “5-4-3-2-1” grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
- Body scan: Slowly relax from forehead to toes; release the jaw and drop the shoulders intentionally.
- Thought parking: Keep a bedside notepad to “park” to-dos that try to crowd bedtime.
An example evening routine (30 minutes)
- Dim lights, silence non-urgent notifications.
- Light stretches (3–5 min) + diaphragmatic breathing (2–3 min).
- Warm shower or brief heat on the shoulders/neck (avoid overheating the bedroom).
- Read a paper book or journal a few lines; note one gratitude.
- Bedtime: focus on slow breathing or a simple audio relaxation.
Tracking what matters
A simple log can reveal patterns: bedtime/wake time, naps, caffeine/alcohol, movement, stressors, cycle phase, and how refreshed you feel on waking.
Safety & sensible use
- This article is educational and makes no claims of effectiveness.
- If sleep problems are severe, persistent, or accompanied by breathing pauses, loud snoring, restless legs, or mood changes, seek medical advice.
- Before starting new supplements, devices, or therapies, talk to your clinician - interactions are possible.
Learn more: Women’s Health: Natural Relief with CBD and THC
