Sleep Like a Woman: Your Ultimate Guide to Restful Nights
Did you know that the recommendation to sleep 7-8 hours a night was based on research conducted on MEN? It didn’t consider female hormones, pregnancy, perimenopause, or the multi-tasking and emotional processing capacity of our brains.
Women have unique rhythms, needs, and sleep challenges that deserve tailored support. Here’s how to truly sleep like a woman — honouring your hormones, nervous system, and emotional wellbeing.
understand your hormonal rhythms
Women’s hormones fluctuate not just monthly, but daily. This means your sleep needs shift throughout your cycle — and when you tune in, you can optimise rest instead of fighting fatigue.
Here’s a quick breakdown:
Follicular Phase (Day 1–14): You’ll likely feel more energised and may need slightly less sleep.
Luteal Phase (Day 15–28): Your body craves deeper rest — up to 9–10 hours — for recovery and emotional regulation.
Menstruation: Progesterone drops, leaving you with lower energy. Honour this by heading to bed earlier and embracing slow evenings.
💡 Track your cycle and adjust your sleep habits accordingly. Aligning your bedtime routine with your hormonal phase is genuinely life-changing.
create a nervous-system-safe bedroom
Women, especially mums, are more prone to nervous system activation — and that makes it harder to fall (and stay) asleep. Your sleep space should be a sanctuary that signals safety and calm to your body.
Try these soothing strategies:
Use a weighted blanket to calm the vagus nerve
Reduce EMFs: Turn off Wi-Fi at the wall and keep phones on airplane mode
Wind down with magnesium-rich rituals like Epsom salt baths or foot soaks
Diffuse essential oils such as lavender peace, Roman chamomile, vetiver or valerian
nourish yourself with sleep-supporting nutrients
Quality sleep isn’t just about bedtime routines — it’s about what’s happening in your body nutritionally too. Many women, especially in postpartum or perimenopause stages, have higher demands for key nutrients.
Focus on:
Magnesium – calms muscles and the nervous system
Omega-3s – reduce inflammation and support emotional balance
B6 & B12 – essential for hormone balance and melatonin production
Iron & zinc – critical for deep rest, particularly for menstruating women
💡 A nourishing dinner and quality supplements can be a game-changer for sleep quality.
sync with the moon + embrace the dark
Your sleep hormone, melatonin, thrives in darkness — and it starts building as the sun sets. Mimicking natural light cues in your environment helps your body know it’s time to wind down.
Tips to help your body shift into sleep mode:
Avoid bright lights and screens 1–2 hours before bed
Use red light bulbs or salt lamps in the evening
Sleep in complete darkness — black-out curtains or a comfy eye mask work wonders
💡 Bonus tip: Start dimming your lights after sunset to gently cue your body that bedtime’s coming
prioritise emotional rest
Women often carry what’s known as the "mental load" — juggling calendars, emotions, caregiving and more. By the time your head hits the pillow, your brain might still be in full planning mode.
Try calming rituals that create space for emotional release:
Journal your thoughts or to-do list to clear your mind
Sip herbal tea while writing down 3 things you’re grateful for
Do some gentle stretching or breathwork to settle into stillness
Your body isn’t just asking for sleep — it’s asking for peace.
final thoughts
Sleeping like a woman means sleeping with your body, not against it. When you honour your cycle, your nervous system, your nutritional needs, and your emotional load — everything shifts. Your sleep becomes deeper, your energy more consistent, and your mornings lighter.
