This is part four in our four part August series about women’s mental health. You can the introduction to the series here. You can read part 2 about breaking out of “Good Girl Syndrome” here. You can read part 3 about the benefits of exercise during menopause here.
In today’s fast-paced world, sleep often takes a back seat to the demands of work, family, and social obligations. However, sleep is not a luxury—it’s a necessity, particularly for women who face unique challenges in getting quality rest. In a society that values hustle culture, rest and sleep are often deprioritized. From hormonal fluctuations and pregnancy to menopause and caregiving responsibilities, women encounter various factors that can disrupt sleep patterns and impact overall health.
In my own life, sleep and I often miss one another. When I need the most energy during the day, I seem to be the most tired. Conversely, when I need a good night’s rest, I’m wide awake. My brain suddenly gets a burst of energy, remembering all the things I forgot to do that day or planning the next five years of my life. As a mental health professional, I understand and often discuss with my clients the importance of good quality sleep. Sleep not only helps us restore and repair physically but also mentally. For women especially, sleep seems to be the common area that gets sidelined when life gets busy or stressful.
Many studies have shown that women struggle with insomnia, chronic fatigue, and symptoms of depression and anxiety from a lack of rest more than men. Adults are generally recommended to get 7-8 hours of quality sleep, but women specifically should aim for 8-9 hours. The biggest factor in why women need more sleep than men has to do with hormonal changes. A post-puberty body expends significant energy during the month to go through the necessary hormonal shifts for menstrual cycles. During pregnancy, a woman’s hormones shift even more, making it increasingly difficult to find a comfortable sleeping position. In menopause, nighttime rest is often disrupted by hormones causing hot flashes and insomnia.
In addition to hormones, societal pressures, career challenges, and caregiver responsibilities contribute to patterns of insomnia and anxiety. For many women, the first calm moment they have all day is when they are lying down in bed. The to-do lists, planning, and what-ifs creep up, and suddenly it’s 1 am, and you still haven’t fallen asleep. Many clients say they just can’t seem to turn their brain off at night. So how do we remedy this? If sleep is so important, how can we take control of our sleep health? Let’s explore six ways to enhance your sleep for the better.
1. Create and Implement a Wind-Down Routine After dinner, the kids are in bed, and the nightly chores are done, allow yourself some time to decompress and start preparing your body and mind for bedtime. This may include watching your favorite show, reading a book, doing a little yoga, or taking a hot shower. Add a little chamomile lavender tea, and you’ve got yourself a recipe for relaxation. Whatever your routine, let it help you begin to calm your body and mind for the night. I suggest starting this a couple of hours before bedtime if you can.
2. Learn Your Sleep/Wake Cycle You know that moment around 9:30 pm when you start yawning and getting super sleepy out of seemingly nowhere? That’s likely the beginning of your body’s cue for rest. That’s a good time to be wrapping up your new wind-down routine, but it’s not the best time to start scrolling through your phone.
3. Ditch Screens at Least 30 Minutes Before Bed As entertaining as your feed on Instagram or TikTok may be, try putting your phone down and turning off the TV about 30 minutes before bed. I’ve been guilty of the evening TikTok scroll and don’t realize that I’ve been scrolling for much longer than planned. Setting an alarm on your phone can help curb screen time so you can start your 10-step Korean skincare routine. The blue light emitted through our phones and televisions signals our brains to remain alert and engaged. Remember, we want to quiet our thoughts for that peaceful night of rest.
4. Start Your Day with Sunshine and Movement Just 10-15 minutes of direct sunshine on your face first thing in the morning can help your body prepare for your future circadian rhythm. Getting some sun on your skin can also boost your Vitamin D levels, which helps improve your mood. Starting the day with a little sun can help start the day in a better overall mood. Adding in some gentle stretching or a short walk can boost those endorphins, releasing another wave of feel-good hormones.
5. Journal or Write Down Thoughts That Keep You Awake If you have trouble letting go of tomorrow’s to-do list, try writing it down on a pad of paper. It’s also a good way of releasing some nighttime anxieties. Write down what you’re worried about, then write a positive affirmation or what could go right in the situation. We spend so much time being concerned about what could go wrong, and we owe it to ourselves to remember what could go right.
6. Try Meditation and Deep Breathing to Relax the Body After completing your wind-down routine and heading to bed, a few gentle stretches before laying down can help relax your body. Taking a few deep belly breaths can also help your body relax and prepare for rest. Need help getting started on your breathing and meditation journey? Try a guided meditation on YouTube or through the Calm app.
Whatever phase of life you’re in, prioritizing sleep health is essential for women navigating the complex shift of hormonal changes, societal pressures, and daily responsibilities. Implementing strategies such as creating a wind-down routine, understanding your sleep/wake cycle, limiting screen time before bed, starting your day with sunshine and movement, journaling, and practicing meditation and deep breathing can significantly enhance your sleep quality. By making these small yet impactful changes, you can reclaim your nights and improve your overall well-being. Remember, sleep is not just a time for rest but a critical component of your health that deserves attention and care. As you embrace these tips, I hope you wake up refreshed, rejuvenated, and ready to face each day with renewed energy and sparkle. Sweet dreams!
By: Amber M. Diamond Green, MA, LCMHC, NCC
Amber Green is a therapist at Mathews Counseling. She currently taking new clients but space is limited. Request your appointment today! Learn more about Amber here.
