Sleep plays a vital role in how you feel, function, and perform each day. For women, in particular, sleep can be affected by a range of biological and lifestyle factors. Whether you’re struggling to fall asleep, waking in the night, or feeling unrested in the morning, it’s worth exploring the factors that affect sleep quality in women.
Small changes to your routine can make a big difference. Here are 8 powerful things to consider if you want to sleep better and wake up feeling more refreshed.
1. What You Do Before Bed Matters
Your pre-bedtime routine has a big impact on how easily you fall asleep. Activities like scrolling your phone, replying to emails, or watching stimulating TV keep your brain alert and wired.
📵 Sleep tip: Turn off screens at least 1 hour before bed. Instead, try calming activities like reading a book, stretching, or taking a warm shower to help your body wind down.
2. Inconsistent Sleep Schedule
Your body thrives on rhythm. Going to bed and waking up at different times every day throws off your natural sleep-wake cycle and can make sleep feel less restorative.
🕒 Sleep tip: Try to stick to a regular bedtime and wake time—even on weekends. This supports your body’s internal clock and improves sleep consistency.
3. Eating Too Close to Bedtime
Late-night eating can interfere with your body’s ability to slow down and prepare for rest. Digesting food takes energy, which can disrupt your ability to fall asleep comfortably.
🍽️ Sleep tip: Finish meals at least 1–2 hours before bed to give your digestive system time to settle.
4. What You Eat Affects Sleep
Heavy or rich meals can be harder to digest, especially at night. If your body is working hard to process food, it can delay relaxation and lead to disrupted sleep.
🥦 Sleep tip: Choose lighter dinners made with whole foods, lean proteins, and vegetables to support digestion and sleep.
5. How You Eat Matters Too
Rushing through meals and not chewing food well puts extra pressure on your digestive system. This can lead to bloating and discomfort, making it harder to sleep.
🍴 Sleep tip: Eat mindfully and chew your food thoroughly to ease digestion and reduce nighttime discomfort.
6. Eating Too Little During the Day
One of the lesser-known factors that affect sleep quality in women is undereating. Not getting enough calories or nutrients during the day can lead to low blood sugar and increased stress hormones like cortisol—both of which can disrupt sleep.
🍽️ Sleep tip: Eat balanced meals regularly throughout the day to keep your energy and hormone levels steady and support better sleep at night.
7. Stress and Tension in the Body
Physical tension and mental stress can prevent your body from fully relaxing at bedtime. A tight, stiff body or racing mind makes it difficult to settle into quality sleep.
🧘 Sleep tip: Wind down with gentle stretching check out our post on evening stretches for better sleep), deep breathing, or meditation. Try free apps like Insight Timer or Calm to help you unwind.
8. Lack of Natural Sunlight
Did you know that your exposure to daylight during the day can affect how well you sleep at night? Natural sunlight helps regulate your circadian rhythm—your body’s internal sleep-wake cycle.
🌞 Get outside daily: Aim for at least 15–30 minutes of natural sunlight, ideally in the morning. Even a short walk outside can help reset your internal clock and improve sleep over time.
When to Seek Extra Support
If you’ve made these changes and are still struggling, it could be time to look deeper. For many women, especially during peri-menopause and menopause, hormone shifts are one of the major factors that affect sleep quality in women. These changes can affect your stress levels, eating patterns, and ability to relax.
🩺 What to do: Speak with a medical practitioner who specialises in menopause care. The right support can help you understand what’s going on and explore effective treatment options to improve your sleep.
Final Thoughts
Improving your sleep is about supporting your body with consistent habits, mindful choices, and self-care. Focus on one or two areas at a time, and build from there. Better sleep is possible—and it starts with knowing what to change.
Disclaimer: The information on this blog is for general knowledge and education only. It is not personalized health or medical advice. We highly recommend you consult with your doctor before beginning any fitness program. Karen El-Azzi, the founder and sole trader of Thrive Together, and its coaches, are not liable for any injury or adverse effects that result from following the general information provided here.