Getting a good night’s sleep can feel like an unsolvable puzzle. Between stress, overstimulation, and the chaos of daily life, quality rest often takes a backseat. Sleep plays a crucial role in our overall health, impacting everything from mental clarity to immune function.
To help you reclaim your rest, we've put together this guide with expert-backed advice to answer your biggest sleep questions and help you get the quality rest you deserve.
How Much Sleep Do Adults Really Need?
According to the NIH, most adults require 7 to 9 hours of sleep per night. While some people believe they can function well on less, chronic sleep deprivation can impact mental clarity, mood, and overall health.
What If I Wake Up in the Middle of the Night?
Waking up once or twice is totally normal, but scrolling through your phone at 3 AM? Not so much. Instead, try staying in a restful state, using breathing exercises or body scans to ease back into sleep. If you frequently wake up multiple times per night, it could be a sign of hormonal changes (hello, perimenopause) or an overstimulated nervous system.
Are Naps a Good Idea or a Bad Habit?
Naps can be a double-edged sword. While they can provide a quick energy boost, they can also disrupt your sleep cycle if taken too late in the day or for too long. If you must nap, keep it to 20 minutes max and avoid napping after 3 PM.
How Does Menopause Affect Sleep?
Hot flashes, night sweats, and disrupted sleep patterns—perimenopause can wreak havoc on rest. Some practical fixes?
Keep your bedroom cool (around 65°F)
Use bamboo sheets to wick away sweat
Have a fresh pair of pajamas nearby for quick middle-of-the-night changes
What If I Just Can’t Fall Asleep?
Instead of stressing about sleep, focus on resting rather than worrying about it. Some simple techniques to try:
Breathing exercises (inhale, exhale, count 1…repeat)
Body scans (mentally check in with each part of your body)
Visualizations (replay a peaceful walk or stretch sequence in your mind)
The key is to pick one calming technique and stick with it, rather than mentally running through a list of “should I try this?” options at 2 AM.
Are Sleeping Pills or Melatonin the Answer?
While melatonin can be useful for jet lag or occasional time changes, using it every night can actually make your sleep issues worse. Sleep isn’t something you can force—it’s about surrendering and letting go, not controlling it with pills.
Do Sleep Gadgets and Products Really Work?
Weighted blankets, essential oils, fancy pillows—the sleep industry is a $65 billion business for a reason. While certain products may enhance comfort, they won’t fix deeper sleep issues related to stress, overstimulation, or poor sleep habits. Instead, focus on building consistent sleep hygiene.
Can I Just Have Coffee to Get Through the Day?
We get it—by 3 PM, coffee feels like a survival tool. But relying on caffeine can mask the real problem. Instead, try an afternoon reset: drink water, go for a short walk, or take a few deep breaths. If you absolutely need a boost, keep caffeine before 2 PM to avoid disrupting your sleep later.
What’s One Small Change I Can Make Tonight?
Find one simple habit that helps you wind down, whether that’s:
Taking a light evening walk
Setting your phone to “do not disturb” mode
Doing a nighttime breathing exercise
Small, sustainable changes lead to better sleep over time. The goal isn’t perfection—it’s progress.
Final Thoughts
Sleep struggles are often more about habits and mindset than quick fixes. If you’re looking for real, long-term improvement, start with one small adjustment and build from there.
Sweet dreams (and fewer 3 AM TikTok rabbit holes)!
If you want to learn more about sleep issues and menopause, check out our post here.