Ditch the sleep gimmicks, we’ve got bigger problems.
You likely already know that getting a good night’s rest is important for overall health. Unfortunately, it’s also more difficult for women, on average.
Even though clinical research shows that women need more sleep than men (8 to 10 hours, ideally), women are also more likely to suffer from sleep disorders, poor sleep quality, and feel more exhausted when they’re awake. And if you’re on your menopause journey, endocrine disruptions are making it even harder to catch some Zs in peace.
So, alert the press: your sleep hygiene is officially an emergency.
Unfamiliar with the term? Sleep hygiene refers to practices and habits that promote that healthy, juicy, delicious, restful sleep you’re in need of. You’ve probably already gotten (and ignored!) the lecture on scrolling before bed, but we’re making sleep hygiene even simpler. Drumroll, please.
Presenting: our shut-down, lights-out, all-things-known checklist to getting a good night’s sleep. Prepare to take some notes and nod off—here’s ten steps to blissful slumber.
1. Enjoy low-impact exercise during the day. Yep, a good night’s sleep starts before night time comes. A 2023 review published by the National Institute of Health suggests that regular physical activity promotes restful, quality sleep and can even lessen symptoms of sleep disorders.1 So, our advice: get an easy walk, weightlifting class, or yoga session in at some point during your day. Any form of moderate-intensity exercise that you love is fine — just move your body a little bit! It’ll help you count those sheep.
2. Clean your sheets (and your space). We’re giving you chores based on science, okay? The United States National Sleep Foundation found that a vast majority of respondents enjoyed more comfortable sleep, and were more excited to go to bed, with fresh sheets.2 So, we’re not saying you have to do that load of laundry…but maybe get an extra pair of bedding to toss on your mattress. A fresh bed wafting your favorite scent might just be the ingredient you’ve been missing!
3. Stay hydrated. The glass of water before bed thing isn’t B.S.—routine water intake has been associated with higher sleep quality.3 Make sure you’re getting the recommended amount of water throughout the day.
4. Have dinner—a REAL dinner. Consuming protein and minimally-processed foods before bed has been associated with improved sleep quality.4 So have a satisfying meal that includes some protein, carbs, and fat two to four hours before your target bedtime for optimal Z-catching.
5. Tidy up your space. Environment is everything, especially when it comes to sleep. Aaand like brand new puppies, our bodies love routine. Tidying up your room a little before bed, or doing what we like to call a “closing shift clean,” can be a helpful ritual. Not only does it remind you that it’s time to shut everything down and go to bed, but you can wake up to a neat space. Also, less piles of clutter = less spooky shadows in the dark. It’s a win-win.
6. Yes, stop scrolling. According to neuropsychologists like Dr. Judy Ho, scrolling mindlessly on any screen before bed contributes to restless, low quality sleep. 5 Sure, part of this has to do with the harsh blue light that typically comes from phone and laptop screens—but switching to an orange-based light is not enough (looking at you, Night Mode users). At least 30 minutes before bed, pull those devices away from your face. Start small if you need to: begin with five minutes, then ten, then work your way up to the full thirty. Your sleep will thank you.
7. Add a fragrance. Aromatherapy can be a helpful tool in your relaxation kit—and could help you count those sheep. A pilot NIH study recently found that exposure to lavender oil during sleep promoted slow-wave, or deep sleep.6 If you’re interested in trying out a sleep scent, you’ve got a few options: room sprays, essential oil diffusers, or lavender body washes if you enjoy a night shower. Our favorite tip? Add a few drops of lavender oil to your pillow for a scent (and hopefully, sleep!) that lasts through the night.
8. Get moist. Your skin does a lot of repair work while you sleep. Why not take advantage? On top of being a meditative ritual, moisturizing before bed eliminates any risk of waking up with chapped, cracked lips (our personal nightmare). So grab your favorite moisturizer and ointment and at the very least, hit your lips with it before you hit the pillow.
9. Set ONE alarm. Emphasis on one! Sleep psychologists at Cleveland Clinic suggest that multiple alarms (yes, that includes you, snooze button hitters) interrupt your sleep cycle repeatedly, making it harder for you to wake up in the morning — and damaging your sleep quality.7 So before you head to bed, try to set one alarm for the time you need to be up.
10. Pick a sleep technique. Techniques for falling asleep aren’t just for kids! They can be useful tools for letting your brain know it’s time to close up shop for the night. You may know some of the classics already: counting sheep, counting backwards from a hundred…but there are plenty more. Progressive muscle relaxation, or PMR, is a method that involves tensing and relaxing muscles in order to calm the mind and send you blissfully into dreamland.8 Look into some techniques and try a few out until you find the perfect fit.
If you are having persistent sleep issues, be sure to check in with your doctor for next steps, recommendations and guidance on how to get better rest.
