Sleep is one of the most critical pillars of health and longevity. Yet for many of us, restorative sleep can feel elusive. I know this journey firsthand—during perimenopause and early menopause, I struggled deeply with poor sleep. It took me years of experimentation, discipline, and data-driven habits to transform my nights. Today, I sleep exceptionally well, and I want to share what’s worked for me in hopes that it helps you, too.
If you’re not sleeping well, the first thing I recommend is to begin tracking your sleep. I’ve used the Oura Ring for years, and I love it. It helps me understand the nuances of my sleep: how much time I spend in deep sleep and REM, how many times I wake up during the night, and how efficient my sleep really is. This kind of data gives you a foundation to make meaningful changes.
Daily Movement Is Non-Negotiable
For me, exercise is essential—not just for fitness, but for sleep. I aim to move at least five days a week. If I don’t, I notice that stress builds up in my body, and it starts to show up in my sleep patterns. Movement helps discharge that stress and regulate my nervous system.
Sync with the Sun
Another key practice is getting bright light exposure early in the day. I make a point to go outside shortly after sunrise. That natural light hitting your eyes helps anchor your body’s circadian rhythm to the earth’s natural cycles. When you align your body clock to the rising and setting of the sun, your system naturally prepares for sleep as night falls.
Just as important as morning light is minimizing blue light exposure at night. That means limiting screen time and avoiding bright lights that can signal your brain that it’s still daytime.
Set a Realistic Bedtime—And Stick to It
Choosing a consistent bedtime that works for your body is critical. Yes, there will be exceptions, but I encourage you to honor your natural rhythm as often as possible.
If you're someone who tends to stay up too late—maybe you're a creative night owl or easily distracted—consider setting multiple evening alarms to cue your wind-down routine. I have a friend who sets three: one to stop work, one to start getting ready, and one to be in bed with the lights off. It may sound excessive, but it works!
Eat to Support Your Sleep
What—and when—you eat for dinner matters. For me, dinner needs to be my most complex meal of the day. I include healthy fats, protein, fiber, and a little carbohydrate. This combination keeps my blood sugar stable through the night, which helps prevent those 2 a.m. wake-ups.
That said, timing is individual. Some people can’t sleep if they eat too late. Others crash if they eat too early. You have to observe your own body and experiment.
Watch Your Caffeine and Stimulants
Be mindful of when you stop drinking caffeine, and remember that some foods, like dark chocolate, are also stimulants. Chocolate contains methylxanthines—caffeine-like compounds—that can interfere with your sleep, especially if you're sensitive.
Wind Down and Clear the Stress
I recommend having an evening meditative practice to clear the day from your system. Even a few minutes of breathwork, journaling, or reviewing your day with compassion can make a difference. It helps calm your nervous system and prepare your body for sleep.
Also, consider starting your day with a morning centering ritual. The more grounded you are throughout the day, the less stress accumulates—and the better you'll sleep at night.
Make Your Bedroom a Sleep Sanctuary
The temperature of your room can significantly impact your sleep quality. Your body naturally lowers its core temperature at night to enter deep sleep, and if your room is too warm, that process is disrupted. I sleep with the window open for most of the year and always turn off the heater at night. It makes a big difference.
Another hidden disruptor is Wi-Fi radiation. If your bedroom is near your router, this might be affecting you more than you realize. I’ve tested this using my Oura Ring and found that turning off Wi-Fi at night leads to measurably better sleep. At our house, we use a timer: Wi-Fi goes off at 10:30 p.m. and comes back on at 6:00 a.m.
Sleep Is a Skill—And You Can Learn It
I believe quality sleep is a skill we can all cultivate. It’s not just about the number of hours you spend in bed—it’s about how deeply you sleep, how long you spend in REM and deep stages, how often you wake up, and how refreshed you feel in the morning.
When you improve your sleep quality, everything else improves with it—your mood, cognition, resilience, metabolism, and longevity.
So start observing. Get curious. Track your patterns. Adjust your habits. The payoff is worth it.