I come from a long line of sleepers. I can remember being in high school and while my friends were up late chatting on the phone, I went to bed at 9pm like my parents. I’m proud to say that I’ve raised two kids, now 28 and 30, who value sleep over a social life. We’ve all heard it—sleep is essential, and especially as we age. But getting quality sleep – and especially deep sleep for women, often becomes more elusive. Between hormonal changes, stress, and juggling life’s many responsibilities, restful nights can feel like a distant dream. That’s where sleep hygiene and an understanding of deep sleep come in.
For the past two months, I’ve been trying to hack, and better understand, my sleep using my Apple Watch. Here, we’ll break down what deep sleep is, why it’s critical for women’s health, how to track your sleep, and actionable tips to improve it.
What Is Deep Sleep and Why Does It Matter?
Deep sleep is a vital stage of the sleep cycle when your body focuses on physical recovery and immune system repair. This is the phase when growth hormone is released, aiding in cell regeneration and muscle restoration. For women, especially those navigating midlife, deep sleep is a powerhouse for maintaining bone health, managing weight, and balancing mood.
Here’s why deep sleep for women is so important: your brain also processes and stores memories, enhancing cognitive function. It’s the ultimate reset button for your mind and body.
But here’s the catch: as we age, the amount of deep sleep we get naturally decreases. Women over 50 often experience less deep sleep due to hormonal shifts like decreased estrogen and progesterone.
How to Track Your Sleep
Understanding your sleep patterns is the first step toward improvement. Fortunately, technology makes this easier than ever:
- Smartwatches and Fitness Trackers: Devices like Fitbit, Garmin, and Apple Watch monitor your sleep stages, including deep sleep, REM, and light sleep.
- Dedicated Sleep Trackers: Tools like the Oura Ring or Whoop Band provide in-depth analysis of your sleep quality and trends.
- Sleep Apps: Apps like Sleep Cycle or Pillow (paired with your phone or smartwatch) analyze your sleep patterns based on movement and sound. I also love Hatch for its soothing bedtime stories.
- Sleep Diaries: For a low-tech option, keep a journal to track how you feel each morning and what might have impacted your rest the night before.
Tips for Better Sleep Hygiene and Improving Deep Sleep
- Create a Consistent Schedule
Your body thrives on routine. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock. - Prioritize a Sleep-Friendly Environment
I’ve written about the importance of having a nighttime routine in the past, and I swear by it.- Darkness: Invest in blackout curtains or a sleep mask.
- Quiet: Use earplugs or a white noise machine to drown out disturbances.
- Cool Temperature: Set your bedroom to a cool, comfortable temperature, ideally around 65°F.
- Limit Stimulants
Caffeine, alcohol, and nicotine can all interfere with deep sleep. If you must have coffee, enjoy it in the morning, and avoid alcohol within three hours of bedtime. - Wind Down with Relaxation Techniques
Incorporate calming activities like gentle yoga, deep breathing exercises, or meditation. Reading a book or listening to soothing music can also signal to your brain that it’s time to relax. - Optimize Your Nutrition
Certain foods can promote better sleep: Magnesium-rich foods (like spinach, almonds, and dark chocolate) help relax muscles. Tryptophan-containing foods (like turkey, eggs, and dairy) encourage the production of melatonin, the sleep hormone. - Stay Active During the Day
Regular exercise improves sleep quality, but avoid vigorous workouts too close to bedtime, as they can increase alertness. - Practice Digital Detox
Blue light from screens suppresses melatonin production. Put away devices at least an hour before bed, or use blue-light-blocking glasses if screen time is unavoidable. - Experiment with Sleep Aids if Necessary
Natural supplements like melatonin or valerian root may help, but consult a healthcare professional before starting any new regimen.
Why Sleep Hygiene Is So Critical To Your Health
Deep sleep for women isn’t just about avoiding fatigue; it’s a cornerstone of overall health. Proper sleep supports heart health, reduces stress, and even bolsters brain health—key as we age.
By prioritizing sleep hygiene and striving for more deep sleep, you’re giving yourself the tools to live each day energized and focused. Start small by incorporating one or two tips above and build from there.
Remember, the quality of your days starts with the quality of your nights. Sleep well, live well.
Do you have any sleep routines or gadgets that have transformed your nights? Share them in the comments—I’d love to hear what works for you!