The Benefits of Better Sleep.

Research consistently shows that poor sleep in women is linked to increased risk of anxiety, depression, metabolic disturbances, cardiovascular disease, and impaired cognitive function. Sleep is not a luxury, it is a cornerstone of long-term physical and mental health, particularly during hormonally sensitive life stages.

A key finding across my work is that women’s sleep is not static; it fluctuates with hormonal changes across the menstrual cycle, pregnancy, postpartum, and menopause. For example, sleep often worsens during the luteal phase of the menstrual cycle, when progesterone and body temperature rise, and many women experience lighter, more fragmented sleep. Understanding these patterns allows women to show themselves greater self-compassion, prioritise rest when needed, and make use of higher-energy phases when sleep is more stable.

During the menopausal transition, even small lifestyle factors such as stress, alcohol, late meals, or irregular routines can have a much greater impact on sleep than earlier in life. My clinical experience highlights that small, targeted adjustments, rather than drastic changes, are often key to improving sleep during this stage. Supporting women in understanding their own rhythms and adapting their habits accordingly is central to protecting both sleep and long-term health.

The core mission of SheSleep is to empower women to sleep better by working with their biology, not against it.

SheSleep was created to address a long-standing gap in sleep care: most sleep solutions are designed as one-size-fits-all, while women’s sleep is deeply influenced by hormonal cycles, life stages, mental load, and caregiving responsibilities.

At its heart, SheSleep combines evidence-based cognitive behavioural therapy for insomnia (CBT-I) with education, routines, and tools that reflect women’s real lives. We focus on aligning sleep with circadian rhythm, reducing sleep-related stress and hyperarousal, and supporting women through hormonal transitions such as the menstrual cycle, pregnancy, postpartum, and menopause.

A key principle of SheSleep is sustainability. Rather than pushing women to “sleep perfectly,” we help them build flexible, compassionate routines, learn when to prioritise rest, and understand how lifestyle factors such as stress, light exposure, movement, and recovery interact with their unique physiology. The goal is not just better sleep, but greater resilience, health, and well-being over time.

Hormonal changes play a central role in regulating sleep by influencing body temperature, circadian rhythm, and key neurotransmitters involved in sleep and arousal. Throughout a woman’s life, shifts in estrogen and progesterone can significantly alter sleep timing, depth, and continuity.

Across the menstrual cycle, many women experience poorer sleep during the luteal phase, when progesterone and core body temperature rise, often leading to lighter and more fragmented sleep. During pregnancy, physical discomfort, hormonal changes, and circadian disruption frequently result in fragmented sleep and reduced sleep quality, particularly in the later trimesters.

The menopausal transition is one of the most vulnerable periods for sleep. Fluctuating and declining estrogen levels are strongly linked to insomnia, night awakenings, early morning waking, and hot flashes that disrupt sleep architecture. Importantly, lifestyle factors such as stress, alcohol, irregular routines, and late meals often have a much greater impact on sleep during this stage than earlier in life.

Understanding these hormonal influences helps normalise sleep difficulties, reduces self-blame, and allows for more personalised and effective support. Rather than applying rigid rules, women benefit from adapting sleep strategies to different life stages and hormonal transitions.

Sleep is a critical period for skin repair, regeneration, and long-term resilience. During deep sleep, the body increases collagen production, enhances cellular repair, and reduces inflammatory activity, all of which are essential for maintaining skin elasticity, strength, and barrier function. Blood flow to the skin also improves at night, supporting nutrient delivery and recovery from daily environmental stressors.

Chronic sleep deprivation disrupts these processes and has been linked to premature skin aging, impaired wound healing, increased sensitivity, uneven skin tone, and dullness. Elevated cortisol levels associated with poor sleep further contribute to inflammation and breakdown of collagen, accelerating visible signs of aging.

Importantly, sleep also interacts with hormonal balance. Fluctuations in estrogen, such as during the menstrual cycle or menopause, can affect skin hydration, thickness, and repair capacity, making good-quality sleep even more essential during these life stages.

In this sense, “beauty sleep” is not a myth but a biological reality. Consistent, restorative sleep provides the foundation upon which skincare routines can truly work, supporting healthier, more resilient skin from the inside out.

A calming and consistent evening routine is essential for both restorative sleep and skin health. In the evening, the skin becomes more receptive to repair and hydration, making nighttime an ideal window for effective skincare.

I recommend starting by dimming lights and reducing screen exposure at least 60 minutes before bedtime, as bright light and stimulation delay melatonin release. Cleansing the skin thoroughly and applying hydrating, reparative products helps support the skin barrier and overnight regeneration, while also encouraging a slower pace at the end of the day. My skincare ritual (EGF Essence → Eye Serum / Eye masks as needed → EGF Power Cream).

Keeping a relatively consistent bedtime supports the circadian rhythm, and pairing skincare with simple calming practices such as slow breathing, gentle stretching, or a brief relaxation exercise helps reduce physiological arousal.

When the nervous system is calm and the skin is well prepared for the night, sleep becomes deeper and more consolidated, allowing the body’s natural repair processes, including skin regeneration, to work optimally.

Sleep is not something women need to earn, it is something they deserve. Women move through many demanding life stages, shaped by hormonal fluctuations, mental load, and changing responsibilities, all of which can disrupt sleep. But poor sleep should not be something women are expected to tolerate or push through. There are effective, evidence-based tools that work. When women are supported in understanding their bodies and prioritizing rest, they think more clearly, feel more resilient, and live with greater energy and health.

Instructional Steps for iPhone Users:
Download the app for iphone

Instructional Steps for Android users:

• Download the app using this link  or search for “SheSleep” in the Google Play Store.
• Open the app and choose your plan.
• At the payment screen, tap your current Payment Method.
• Select “Redeem code.”
• Enter the code BIOEFFECT and confirm to activate your access.
• Please note that you must cancel your subscription before your free trial ends to avoid being charged.