When hormones are disrupting your sleep, having excellent sleep hygiene becomes even more important. These evidence-based strategies can help you get the rest you need.
Your Bedroom Environment
Temperature is key: Keep your room cool—between 65-68°F is ideal. Consider a cooling mattress pad and moisture-wicking sheets.
Make it dark: Light suppresses melatonin. Use blackout curtains and cover any LED lights from devices.
Reduce noise: White noise machines or fans can mask disruptive sounds.
Reserve the bed for sleep: Train your brain to associate your bed with sleep, not work or scrolling.
Evening Routines That Help
Consistent bedtime: Go to bed and wake at the same time, even on weekends. This regulates your circadian rhythm.
Wind-down ritual: Start relaxing 1-2 hours before bed. Dim lights, avoid stimulating content, take a warm bath.
Limit screens: Blue light from devices suppresses melatonin. Stop screen use 1-2 hours before bed, or use blue-light blocking glasses.
Watch what you eat and drink: Avoid large meals, caffeine, and alcohol close to bedtime. All can disrupt sleep quality.
Daytime Habits That Improve Night Sleep
Morning light exposure: Get bright light (preferably sunlight) within an hour of waking to set your circadian clock.
Regular exercise: Physical activity improves sleep quality—but finish vigorous exercise at least 3 hours before bed.
Limit naps: If you must nap, keep it short (20-30 minutes) and before 3 PM.
Manage stress: High cortisol interferes with sleep. Practice stress-reduction techniques throughout the day.
What to Do When You Can't Sleep
If you've been awake for more than 20 minutes, get up and do something relaxing in dim light until you feel sleepy. Lying in bed frustrated only creates negative associations with your bed.
