My Top 10 Tips For a Better Night's Sleep

A full night of restorative sleep is crucial for hormone balance, brain function, stress management and overall well-being. Many women, particularly those in any stage of menopause, struggle with disrupted sleep due to hormonal fluctuations, stress and or lifestyle factors. Below are 10 evidence-based tips to help you fall asleep faster, stay asleep longer and wake up feeling refreshed.

Prioritise Sleep Hygiene

Good sleep hygiene sets the foundation for quality rest.

Stick to a consistent sleep schedule, go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s circadian rhythm, making it easier to fall and stay asleep.

Wind down at least 30–60 minutes before bed, engage in relaxing activities such as reading, light stretching or listening to calming music.

Avoid stimulating activities before bed, intense work, scrolling on social media or watching suspenseful TV shows can keep your brain wired.

Optimise Your Sleep Environment

Your bedroom should be designed for sleep, not stimulation.

Keep the room cool, the ideal sleeping temperature is between 16-19°C (60-67°F). A cooler environment signals to your body that it’s time to sleep.

Use blackout curtains or a sleep mask, exposure to artificial light, including streetlights, can disrupt melatonin production.

Minimise noise, use earplugs or a white noise machine to block out disruptive sounds.

Invest in a good mattress and pillows, if you wake up with body aches, it may be time to upgrade your bedding.

Limit Screen Time Before Bed

Artificial blue light from screens can suppress melatonin production and interfere with your body’s natural sleep cycle.

Turn off electronic devices at least an hour before bed. If you must use them, activate the blue-light filter in your phone settings or wear blue-light-blocking glasses.

Avoid using your phone in bed, the brain associates your bed with activity rather than rest if you frequently scroll before sleeping.

Manage Stress & Anxiety

An overactive mind can keep you awake, so it’s essential to practice relaxation techniques before bed.

Try meditation or deep breathing exercises – techniques like the 4-7-8 breathing method (inhale for 4 seconds, hold for 7, exhale for 8) doing this 5 times can help calm your nervous system.

Journal before bed, writing down thoughts or worries can help clear your mind and reduce bedtime anxiety.

Use guided sleep meditations or binaural beats, these can help slow brainwave activity and encourage deep sleep.

Be Mindful of Food & Drink Intake

What you eat and drink in the evening can significantly impact your sleep quality.

Avoid heavy meals before bed, eating too close to bedtime, especially high-fat or spicy foods, can cause discomfort and indigestion.

Limit caffeine after midday, caffeine can stay in your system for up to 6–8 hours, so avoid coffee, tea, and chocolate in the afternoon and evening.

Reduce alcohol intake, while alcohol may help you fall asleep initially, it disrupts REM sleep, leading to poor-quality rest.

Opt for sleep-friendly snacks, foods rich in tryptophan, magnesium, and melatonin, like almonds, bananas, tart cherry juice and chamomile tea can support relaxation.

Get Natural Light Exposure

Exposure to natural light during the day helps regulate your circadian rhythm, making it easier to fall asleep at night.

Spend at least 20–30 minutes outside in the morning, sunlight helps suppress melatonin production during the day so it rises naturally at night.

Open your curtains upon waking,  letting in natural light first thing in the morning helps signal to your body that it’s time to wake up.

Exercise Regularly

Regular movement helps with sleep quality, but the timing and intensity of exercise matter.

Engage in daily movement, activities like walking, yoga, or strength training help regulate stress hormones and improve deep sleep.

Avoid intense workouts too close to bedtime, high-intensity exercise within two hours of bedtime can increase cortisol levels and make it harder to wind down.

Try gentle evening stretching, light stretching or restorative yoga before bed can help relax tight muscles and calm the nervous system.

Limit Naps & Be Strategic About Timing

While naps can be beneficial, long or late-afternoon naps can make it harder to fall asleep at night.

Keep naps under 30 minutes, short “power naps” can boost energy without interfering with nighttime sleep or try a yoga nidra session

Nap earlier in the day, the best time for a nap is between 1–3 PM when energy naturally dips.

Establish a Relaxing Pre-Sleep Ritual

Developing a calming, nighttime routine signals to your brain that it’s time to wind down.

Take a warm bath, the rise and then drop in body temperature after a bath can promote sleepiness.

Use aromatherapy, essential oils like lavender, vetiver, clary sage, chamomile, and cedarwood have sedative effects. Try diffusing them or applying a diluted blend to your wrists before bed.

Spray magnesium oil under your feet

Read a physical book, avoid e-books or devices with screens, as they emit blue light.

Consider Supplements

(If needed, on a health care professional’s recommendation)

If you’ve optimised your sleep habits and still struggle with sleep, certain natural supplements may help.

Magnesium – this mineral helps relax the muscles and nervous system. Magnesium glycinate or citrate is best for sleep.

Melatonin – a low dose (0.5–3mg) can help reset your circadian rhythm, especially if you’re jet-lagged or adjusting to a new schedule.

Valerian root or passionflower – these herbs have natural sedative properties and can promote relaxation.

L-theanine – found in green tea (although also contains caffeine) this amino acid helps calm the nervous system without sedation.

Progesterone hormone replacement therapy – this helps with sleep at night (Ask your healthcare professional about contra-indications of using natural supplements with HRT)

Final Thoughts

If you’ve been struggling with sleep for a while, start by implementing one or two of these tips and gradually build from there. Don't rush the process so you an find out what works and what doesn't. Prioritising a bedtime routine, optimising your sleep environment and managing stress can lead to significant improvements. If sleep issues persist, consider consulting a health professional to rule out underlying causes like hormonal imbalances, sleep apnea or chronic stress.

A good nights sleep can drastically improve your life and is arguably one the THE most important pillars of health and wellness.