Please note that there are more details included in the desktop version of this blog.

Try 4 seconds in, 7 second hold and 8 second exhale OR box breathing.

Insight timer is a free app with a range of guided sleep meditation options, as well as sleep sounds.

Melatonin = A hormone that prompts sleep. The brain produces this in response to darkness.

Ayurveda = Traditional Hindu system of medicine based on the idea of bodily system balance; the holistic study of life

Research for my fellow geeks:

1. Sleep Foundation article - Do Women Need More Sleep Than Men (2024)

2. Unique Aspects of Sleep in Women by N Mehta & colleagues (2015)

3. Sex Differences in Sleep by Mong & Cusmano (2016)

4. Sleep Quality & The Menstrual Cycle by S Romans & colleagues (2015)

5. The Influence of Menstrual Cycle on Strength by M Niering & colleagues (2024)

6. Article on Menstrual Cycle Balancing according to Traditional Chinese Medicine (2023)

7. A Traditional Chinese Medicine approach to Menstrual Health

8. Ayurvedic Tips for a Better Night's Sleep

9. Associations Between Chronotype, Morbidity and Mortality in the UK by Knutson & Von Schantz (2018)

• A Systematic Review on Sleep Timing and Consistency by JP Chaput & colleagues (2020)

• Sleep Regularity and Mortality by Windred & colleagues (2024)

• Sleep Regularity Consensus Statement by Sletten & colleagues (2023)

• Sleep Foundation article on Circadian Rhythm (2024)

• Sex Differences in the Circadian Rhythm by JF Duffy & colleagues (2011)

• The Chinese Medicine Approach to Better Sleep by Saskia Hawkins

• Article on Meal Timing and Sleep Quality by LM Yang and colleagues (2024)

• Article on Bed Time Eating and Sleep by SI Iao & colleagues (2021)

• Ayurvedic Evening Routine article 1

• Ayurvedic Evening Routine article 2

• Melatonin and Cortisol Changes in Response to Light by SA Rahman and colleagues (2019)

• Circadian Disruption article by Touitou and colleagues (2017)

• Screentime and Sleep article by Y Komada and colleagues (2016)

• Study on Chamomile and Sleep by SM Zick and colleagues (2011)

• Lavender and the Nervous System by PH Koulivand and colleagues (2013)

• Mouth Taping and Sleep Apnea by YC Lee and colleagues (2022)

With more required for kids, teens, athletes and those with specific conditions

What time should we go to bed?

Unsurprisingly, science is not entirely sure when women should go to sleep. Here's what we do know:

⦿ Earlier bed time may contribute to more restorative sleep/overall health outcomes - like, before 10pm (9,10). 

⦿ Consistent* sleep and wake times are super important and have even been found to be a stronger predictor of mortality risk (death) than sleep length (10, 11, 12). So, same bed time and wake time every day where possible. 

⦿ Earlier bed time + similar sleep/wake times each day can help the regularity of our Circadian Rhythm which is our internal clock that regulates our sleep and other important bodily functions (13).

⦿ Women have a slightly shorter circadian rhythm than men meaning melatonin is produced earlier and they may benefit from earlier bed times as a result (14).

⦿ Ayurveda and Traditional Chinese Medicine (TCM) support the above suggestions (15).

⦿ At the very least, plan out your time to give yourself the opportunity to get 8 hours of quality sleep - even if it takes you a while to get to sleep or into the new routine.

If you are interested in reading about how to reset your sleep cycle or circadian rhythm, check out this article by The Sleep Foundation. 

What is the best night-time routine?

Okay so we are aiming for 8 hours of quality sleep roughly between 10pm-6am. What can we do before bed to optimise the quality of our sleep?

⦿ Finish dinner approximately 3 hours before bed time. Experiment with the right timing for you that allows complete digestion of your food to avoid sleep disturbances, but ensure you are not going to bed hungry (16, 17).

⦿ Reduce intake of high/refined sugar and carbs, fermented/cured/cultured foods, alcohol and caffeine close to bed time.

⦿ Ayurvedic practice suggests taking a short walk after dinner to aid in digestion (19) which seems to be relatively supported by science as well. An alternative option is some gentle yoga/movement. Feel free to check out this Yoga session for digestion.

⦿ Reduce artificial light at night as best as you can to avoid suppression of the melatonin response and circadian rhythm/sleep disturbance (20, 21, 22). Think dim lights, red light, candles and no technology, or blue light blocking glasses and warmer light settings on devices if in use.

⦿ Utilise herbs such as Chamomile and Lavender to assist with sleep - tea, essential oils or sprays work well (23, 24).

⦿ Sleep supplements: Taking magnesium may assist with sleep by relaxing muscles and reducing stress, although current reviews are inconclusive. The science on melatonin supplementation is similar, with unclear evidence for the long-term affects. Sugar-free tart cherry juice also has some support for sleep and insomnia. Chat to a practitioner you trust if you are unsure and see how they might work for your body.

⦿ Calm your nervous system with meditation, breathwork, somatic movement or yoga nidra to promote sleep. You may also want to try resting with your legs elevated on a chair or surface for 10-30 minutes to assist in calming your system.

⦿ Promote nasal breathing by taping your mouth (if you are comfortable doing so). New research has demonstrated the sleep benefits of nasal breathing, including reduced sleep apnoea symptoms (25). Please read this article by Oxygen Advantage (LINK) for more info on the benefits of nasal breathing and relevant research. 

⦿ If you are feeling witchy, Ayurvedic practice also recommends getting into moonlight at night!

Troubleshooting for when you can't sleep

⦿ Brown noise: Deep background noise that some find to be helpful in quieting the mind at night. There are a range of sounds available on most music or meditation platforms.

⦿ Binaural beats: A type of sound that plays 2 different frequencies (one in each ear) which can alter your brainwave activity to promote sleep. Again, there are a range of beats available on most music or meditation platforms. Do note that you must use headphone or earphones for this to work.

⦿ Hypnosis: A new area of research without any conclusive evidence as yet, hypnosis tracks may assist you in falling into quality sleep. There are a range of apps, YouTube videos, online programs and recordings available.

⦿ Acupressure: A technique involving manual massage points to promote the free flow of energy within the body. If you are interested, check out these articles by Saskia Hawkins and Healthline.

⦿ Weekend catch up sleep: Again an area with no conclusive answer, but research in 2023 found that if you do not get sufficient sleep during the week, weekend catch-up sleep of an extra 1-2 hours than normal may be beneficial for overall health. Worth a try!

Keep in mind that our sleep requirements change depending on our activity, the season we are in (both in life or in weather), health/sickness, stress, menstrual cycle phase and a range of other (yet to be studied) factors. Above all else, listen to your body and trust the signals it is giving you. Aim for 80% consistency and to bounce back into routine after falling off the wagon as opposed to striving for constant perfection. Check out our night-time routine planner and if you want further info on anything discussed within this blog, please reach out.

Disclaimer: Women remain fairly underrepresented in the current literature regarding sleep. Hormonal changes throughout a woman's menstrual cycle and life phase is often forgotten and/or not controlled for within research. I will present the best of what we have currently got, but do remember to listen to your body first and foremost. 

How many hours of sleep should we get per night?

The majority of current research demonstrates that people need around 7-9 hours per night. Now, this does not account for the hormonal changes throughout a women's menstrual cycle, pregnancy, menopause, the higher rates of anxiety & insomnia reported in women and other stressors specific to women such as the increased likelihood of mental load associated with caregiving (1).

What we do know, according to modern science, is that a large proportion of women are not getting adequate sleep and that there is a decrease in sleep quality in the luteal/pre-menstrual phase of the menstrual cycle (2, 3, 4). While the reasons for this are unknown, we do know that strength and muscle function also reduce in the pre-menstrual phase of the cycle, suggesting that overall energy is lower and more sleep is required to continue participating in normal life activities during this time (5).

The science is somewhat consistent with what can be seen in Traditional Chinese Medicine (TCM) and Ayurveda; women/menstruating people require more rest in the pre-menstrual phase due to a reduction in energy around the period (6, 7, 8). These practices advise that preservation of energy is required for optimal function and to avoid period issues such as excessive pain or bleeding. Cognitive Behavioural Therapy techniques can be utilised to reduce the menstrual cycle's impact on sleep - body relaxation, breathwork, meditation.

Overall, 8 hours seems to be a safe goal for sleep duration. I would recommend aiming for the upper end of the spectrum (9 hours) during periods of high stress, sickness, pre- and early-menstruation or intense physical training.

Note: We won't go too deep into why sleep is important as I think there is a decent understanding of that - but do reach out if you would like more info. 

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Example Night-Time Routine

Let's figure out how to get us the best nights sleep possible. This article will discuss perspectives from current scientific research as well as traditional practices to hopefully find you your perfect night time routine. All research utilised in this article is at the bottom of the blog. Please reach out with any questions or thoughts <3