10 Strategies to Improve Sleep

Sleep is foundational for physical, mental, and emotional wellbeing. Poor sleep can affect everything from appetite regulation and hormone balance to cognition and emotional resilience — and for many women, sleep becomes more elusive during perimenopause and menopause.

Below are 10 practical, evidence-informed strategies that can help support more restful, restorative sleep. I use these myself, and while I don’t get it right every night, I notice a significant difference when I do.

1. Stick to a Consistent Sleep-Wake Cycle

Our bodies run on circadian rhythms — natural 24-hour cycles that regulate sleep, hormone production, digestion, and more. Research shows that going to bed and waking at the same time every day (even on weekends) helps reinforce these rhythms, making it easier to fall and stay asleep.

2. Develop a Pre-Sleep Wind-Down Routine

Creating a predictable and calming bedtime ritual signals to your nervous system that it’s time to shift into rest mode. Activities like light reading, a warm bath, gentle stretching, or even aromatherapy (e.g., lavender) can activate the parasympathetic nervous system — your “rest and digest” mode — and help facilitate melatonin production.

3. Create a Sleep-Conducive Environment

A cool, dark, quiet room supports better sleep architecture (the structure and quality of sleep cycles). Ideal sleep temperature is typically between 16–20°C (60–68°F). Consider blackout curtains, white noise machines, or breathable bedding to manage temperature and environmental disruptions — especially important for those experiencing hot flushes or night sweats.

4. Minimise Blue Light Exposure in the Evening

Screens emit blue light, which suppresses melatonin — the hormone that helps regulate sleep onset. Studies suggest that reducing screen time in the hour before bed can support natural melatonin rhythms. If avoiding screens isn’t realistic, consider blue light–blocking glasses or enabling “night mode” on devices.

5. Get Bright Light in the Morning

Daylight — especially early morning exposure — helps reset your circadian rhythm and enhance alertness. Conversely, dimming lights in the evening (or using candles or warm-toned bulbs) helps prepare the brain for sleep by mimicking sunset, which naturally triggers melatonin release.

6. Time Food, Caffeine, and Alcohol Strategically

Heavy meals close to bedtime can lead to digestive discomfort and fragmented sleep. Caffeine, a known stimulant, can stay in your system for up to 8 hours. Alcohol, although initially sedating, disrupts REM sleep and increases nighttime wakefulness. Ideally, aim to stop caffeine by early afternoon and keep evening meals light and balanced.

7. Exercise — But Not Too Late

Regular physical activity is associated with improved sleep quality and duration. It helps reduce sleep onset latency (how long it takes to fall asleep) and improves slow-wave (deep) sleep. However, high-intensity exercise too close to bedtime may elevate cortisol and body temperature, delaying sleep onset for some individuals.

8. Actively Manage Stress

Chronic stress increases cortisol levels, which can interfere with both falling and staying asleep. This is particularly relevant during perimenopause, when hormonal fluctuations may increase emotional reactivity and anxiety. Strategies like breathwork, mindfulness, journaling, and gentle movement (e.g., yoga or walking) have been shown to reduce physiological arousal and promote better sleep.

9. Moderate Fluid Intake Before Bed

Frequent nighttime urination (nocturia) can disrupt sleep, particularly during midlife. While hydration is essential throughout the day, reducing fluid intake 1–2 hours before bed may help limit overnight awakenings. This is especially helpful if bladder sensitivity is increased during the menopause transition.

10. Remove Artificial Light from the Bedroom

Ambient light during sleep — even from small sources like digital alarm clocks or hallway lights — can impair melatonin secretion and reduce sleep quality. Aim for complete darkness if possible or use a sleep mask and eliminate or cover light sources.

Final Thoughts

While everyone’s sleep needs and challenges are different, trying some or all of these strategies may make all the difference. They provide a helpful foundation for improving both sleep quality and quantity — which in turn supports energy, mood, metabolism, immunity, and overall health.

When sleep improves, everything else gets easier!