Most women sleep better with a few steady habits: the same bedtime and wake-up time every day, a calm hour before bed without screens, an early last cup of chai, and a dark, quiet, cool bedroom. The NHS says insomnia usually gets better by changing sleeping habits. If it doesn’t, or poor sleep is affecting your daily life, see a doctor.
How much sleep do you need?
The NHS says adults need 7 to 9 hours on average. A joint consensus statement by the American Academy of Sleep Medicine and the Sleep Research Society recommends adults sleep at least 7 hours a night on a regular basis. Everyone is different, but if you are constantly tired during the day, you probably aren’t getting enough. Short sleep shows on your face too, as darker circles and paler skin: see our dark circles guide.
Is it insomnia?
The NHS says you have insomnia if you regularly:
- find it hard to go to sleep, or lie awake at night
- wake up several times during the night, or wake up early and can’t go back to sleep
- still feel tired after waking up
- feel tired and irritable, or find it hard to concentrate, during the day
Insomnia that lasts less than 3 months is called short-term; 3 months or longer is long-term.
Why women’s sleep slips
- Stress, anxiety and a mind full of lists. The NHS names stress, anxiety and depression among the most common causes of insomnia. Our stress guide has a 15-minute daily reset.
- Night feeds and a new baby. Broken sleep is normal in the early months. Rest when you can, accept help, and go easy on yourself. See our postpartum guide.
- Perimenopause and menopause. The NHS lists menopause among the conditions that can cause insomnia, and hot flushes and night sweats can wake you. Read our perimenopause guide.
- Your room and routine: noise, a room that is too hot or cold, an uncomfortable bed, late tea or coffee, alcohol, and shift work.
- Health conditions and medicines, such as an overactive thyroid, long-term pain or restless legs. Many medicines can also affect sleep.
Your daily sleep routine
Morning: set your body clock
- Get up at the same time every day, even after a bad night and on weekends. The NHS advises not sleeping in after a bad night.
- Move your body during the day: the NHS says regular exercise can help you sleep better.
Afternoon: watch the chai
- Last tea or coffee at least 6 hours before bed, as the NHS advises. If you sleep at 10 pm, that means by about 4 pm.
- If you sleep badly at night, avoid daytime naps so you are sleepy at bedtime.
- Finish workouts earlier in the day: the NHS insomnia advice is not to exercise in the 4 hours before bed.
Evening: a lighter dinner
- Avoid a big, heavy meal late at night; eat dinner a little earlier where you can.
- Swap evening chai for a warm milky drink or a caffeine-free herbal tea.
- Avoid alcohol and smoking in the hours before bed.
The last hour: wind down
The NHS suggests relaxing for at least an hour before bed. A simple routine:
- Phone away. Put it on silent, face down, out of reach. Screens before bed make it harder to fall asleep.
- Write tomorrow’s list. If you worry in bed, writing down what you need to do the next day can help clear your mind.
- Something calming: a warm bath, gentle stretching, reading, calming music or a meditation (try the 5-minute meditation in our stress to happiness guide).
- Slow breathing in bed: breathe in through your nose for a count of 4 and out slowly for a count of 6, for a few minutes.
Your bedroom
- Quiet, dark and cool: curtains, an eye mask, earplugs, a fan or an open window if it is safe.
- A comfortable mattress, pillows and covers.
- Clocks out of view, so you don’t lie there counting the hours.
If you can’t sleep
Don’t force it. The NHS suggests that if you are still awake after about 20 minutes, get up and sit somewhere comfortable, do something relaxing like reading or listening to quiet music, and go back to bed when you feel sleepy. Only go to bed when you are sleepy.
When to see a doctor
The NHS advises seeing a GP if:
- changing your sleeping habits hasn’t helped
- you’ve had trouble sleeping for months
- your insomnia is affecting your daily life in a way that makes it hard to cope
Also see a doctor if you snore loudly or someone notices you stop breathing in your sleep, which can be a sign of sleep apnoea. A doctor will look for the cause and may offer cognitive behavioural therapy (CBT) for insomnia. The NHS says GPs now rarely prescribe sleeping pills, because they can have serious side effects and you can become dependent on them. Pharmacy sleep aids should only be used for 1 to 2 weeks; check with your doctor before taking anything.
If low mood or worry is keeping you awake, talk to someone. In India, Tele-MANAS is free and available 24x7 on 14416.
How FunDa helps
“I go to bed tired and wake up tired” is one of the most common things women tell us. The Stress to Happiness program builds a wind-down routine with you, with meditation, breathwork and a live session with Dr. Jyoti every week, and a circle of women who keep each other going. It supports healthy sleep habits; it isn’t treatment for insomnia or a sleep disorder, so see your doctor if you need one. Results vary.
Sources
- NHS. Insomnia (reviewed 19 March 2024).
- NHS Every Mind Matters. How to fall asleep faster and sleep better.
- Watson NF et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-4.
- Sundelin T et al. Cues of fatigue: effects of sleep deprivation on facial appearance. Sleep. 2013;36(9):1355-60.
- Press Information Bureau, Government of India. Tele-MANAS (Tele Mental Health Assistance and Networking Across States) launched.
How we write our guides: read our editorial and evidence policy.