If you've ever stared at the ceiling at 2 a.m., replaying tomorrow's to-do list, you're not alone.
Studies show women experience insomnia up to 40% more than men, and we're more likely to report poor-quality sleep overall.
This isn't about having a "busy mind."
There are real, biological reasons why women's sleep cycles are more easily disrupted, and understanding them is the first step to reclaiming deep, restorative rest.
The Science Behind Women's Sleepless Nights
Women's sleep is influenced by complex, cyclical shifts in hormones, temperature regulation, and stress sensitivity—all of which affect the brain's sleep centers.
1. Hormones are powerful sleep regulators
Estrogen and progesterone don't just control fertility; they shape how easily we fall asleep and stay asleep.
- Estrogen supports the production of serotonin and melatonin, the two key neurotransmitters that regulate sleep and mood.
- Progesterone acts as a natural sedative, calming the nervous system by enhancing GABA activity in the brain.
When these hormones fluctuate - before a period, after childbirth, or throughout perimenopause and menopause - sleep can be severely disrupted.
Research published in Sleep Medicine Reviews has consistently linked these hormonal transitions to increased sleep disturbances in women.
2. Women's core temperature runs differently
Our body temperature naturally rises and falls across the menstrual cycle. Because good sleep depends on cooling the body by approximately 1°C (though individual variation exists), these changes can make it harder to drift off or stay asleep, especially in the luteal phase - the two weeks before a period when progesterone peaks then drops and body temperature remains elevated.
3. Stress hits us harder
Women's HPA axis (the stress-response system) is generally more reactive than men's, meaning we produce more cortisol under pressure. A 2021 study in Psychoneuroendocrinology found that women show greater cortisol responses to psychosocial stress. Cortisol suppresses melatonin. Translation: when you're stressed, your body literally blocks its ability to rest.
Real Strategies That Work — Backed by Science
Beyond the generic "just relax before bed" advice, women need targeted tools that honor our biology. Here are actionable, science-based strategies:
1. Keep caffeine early and intentional
Women often metabolize caffeine more slowly, especially during the luteal phase and in perimenopause. Even an innocent afternoon cup of coffee can delay melatonin release by hours - one study in Science Translational Medicine found caffeine 3 hours before bed shifted circadian timing by 40 minutes. Keep all caffeine before midday to protect your evening wind-down.
2. Balance blood sugar at dinner
A dinner that includes both a complex carbohydrate and protein - think rice with salmon or tofu - helps tryptophan (the amino acid that makes melatonin) reach your brain more efficiently. The carbohydrates trigger insulin release, which clears competing amino acids from the bloodstream, allowing tryptophan better access to cross the blood-brain barrier. Aim to finish dinner 2-3 hours before bed.
3. Support your circadian rhythm
The master clock that regulates your sleep relies on light cues:
- Morning: Get 10–15 minutes of natural light within an hour of waking. This is the most powerful signal to reset your biological clock.
- Evening: Dim lights 2 hours before bed. Research from Harvard Medical School shows that even small light exposure (like from your phone or laptop) can reduce melatonin production by up to 50%.
4. Magnesium + L-theanine synergy
Magnesium glycinate (200-400mg, 1-2 hours before bed) calms the nervous system and reduces muscle tension. L-theanine (100-200mg from green tea or supplements) increases alpha brain waves, promoting relaxation without sedation. Research in the Journal of Research in Medical Sciences (2012) showed magnesium supplementation significantly improved insomnia symptoms. Together, they help your body wind down naturally.
5. Consider glycine for temperature regulation
Glycine is an amino acid found abundantly in collagen and bone broth. Studies in Frontiers in Neurology have shown that 3 grams of glycine before bed helps lower core body temperature and improve sleep quality. Food sources include bone broth (1-2 cups), collagen peptides (1 scoop), or glycine supplements.
6. Respect hormonal rhythms
Track your cycle and notice when sleep becomes harder. During your luteal phase - when progesterone drops and temperature rises - or perimenopause, prioritize magnesium intake (consider increasing to the higher end of the recommended range), ensure excellent hydration, and incorporate earlier bedtimes. Your body naturally needs more recovery, not less, during these hormonally demanding times.
The Bigger Picture
Women's sleep isn't broken—it's biologically sophisticated. The key isn't to fight it, but to work with our natural rhythms.
When we align lifestyle, nutrients, and daily rituals around our hormonal patterns, sleep stops being elusive and becomes a quiet, powerful act of self-restoration.
** Thanks for reading. I hope you get a better sleep tonight just knowing that there are ways to improve your sleep once you have the knowledge :)
This blog piece was written with the help of Chatgpt, Claude, Gemini and Perplexity, and reviewed by myself :) I haven't tried glycine yet, but I will definitely give it a go.