1. Set a Consistent Sleep Schedule

Go to bed and wake at similar times — even on weekends.

Your circadian rhythm depends on predictability.

2. Create a Wind-Down Routine

Signal safety to your nervous system. Examples:

▫️Warm shower or bath

▫️Gentle stretching

▫️Reading (not scrolling)

▫️Dim lighting

▫️Screens close to bedtime suppress melatonin.

3. Keep the Bedroom Cool, Dark and Quiet

Temperature matters. Aim for a cool room. Use blackout curtains if needed.

Even small light exposure can reduce melatonin production.

4. Reduce Caffeine and Alcohol

Caffeine in the afternoon can still affect sleep.

Alcohol may help you fall asleep — but it fragments sleep later in the night.

5. Stabilise Evening Blood Sugar

Large blood sugar drops overnight can trigger cortisol spikes. Focus on:

▫️Balanced evening meals

▫️Protein + fibre

▫️Avoiding heavy late-night sugar

6. Strength Train and Move Daily

Regular exercise improves:

▫️Sleep depth

▫️Insulin sensitivity

▫️Stress resilience

Avoid intense workouts very late in the evening.

7. Manage Stress Strategically

Chronic stress increases night waking. Helpful tools:

▫️Morning daylight exposure

▫️Breath work

▫️Walking outdoors

▫️Reducing mental overload

8. Consider HRT

For some women, stabilising oestrogen and progesterone significantly improves sleep.

This is a medical decision to discuss with your GP.

9. Supplements for Sleep

Evidence varies. Some women explore:

▫️Magnesium glycinate

▫️Valerian root

▫️Lemon balm

▫️Ashwagandha

▫️Passionflower

These do not work for everyone.

Check suitability with a healthcare professional, especially if taking medication.