In the season of extended darkness and blink-and-you-miss-it daylight, it’s only natural to crave extra rest.
Emerging research shows that in winter, our bodies demand more sleep — and women, in particular, may actually need to spend more time in dreamland.
A 2024 report from the National Sleep Foundation finds that women need, on average, about 11 minutes more sleep than men. The science is mixed on why exactly this is—a longer circadian rhythm might be at play. But one thing’s for sure: We need more rest, and more often than not we’re not getting what we require to feel our best.
If you’re fatigued, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), more than two-thirds of women don’t get the recommended dosage of sleep. Some of this is biological—hormones at all stages of life, from puberty and premenstrual syndrome to pregnancy and menopause can disrupt our rest. Plus, there are the societal factors. Women are twice as likely to be caregivers, a role that is almost always round-the-clock. On top of this, we experience more anxiety and stress, which can also get in the way of sleep.
All of this is important because our health is at stake. Sleep isn’t just about feeling restfulness: “If you have disturbed sleep, you’re more likely to have a cardiovascular event, get diabetes, get cancer,” says Dr. Michelle Olaithe, psychologist with Sleep WA, a center for respiratory and sleep medicine.
Okay, so that’s the bad news. The good news is there’s a lot about sleep that is in our control! And that starts with small lifestyle changes that can add up to better rest and better health in the long-term.
How to Get Better Sleep
“Even 15 or 30 minutes can make a difference,” says Dr. Cheri Mah, internationally recognized sleep expert. While it might not seem like much, that means an extra two full nights of sleep per month. If you’re struggling to get the sleep your body needs, here’s what science says can help you get more restorative rest.
Exercise—But Not Before Bedtime
A meta-study published in Sports Medicine found that getting active can help you fall asleep faster and spend more time in deep sleep—that super restorative sleep cycle connected with brain health and wellness. One caveat: the timing matters. High-intensity exercise that ends less than an hour before bed can make it harder to fall and stay asleep.
Try Wearing Wool to Sleep
If you throw whatever t-shirt is clean-ish on to go to sleep, join the club! However, research shows that what you wear to sleep can actually make a big difference. One study looked at the difference in sleep while wearing cotton, polyester, and Merino wool. The results? The group in Merino wool slept the best—slightly better than those in cotton (another natural fiber) and much better than those in polyester. One author from the study, Associate Professor Chin Moi Chow from The University of Sydney explained, “Wool helps regulate your body temperature, keeping you in what is known as ‘the thermal comfort zone' for longer. You therefore not only fall asleep quicker, but also have deeper, less fragmented sleep.”
Editor’s note: If you need some new Merino wool undies, bras comfy enough to sleep in (seriously, check out the reviews!), and butter soft basics, we have a few ideas...
Stay Cool
Our core temperature fluctuates throughout the day, peaking in the afternoon and falling during the evening. We want our environment to stay aligned with our bodies, warmer during the day and cooler overnight. According to science from The Sleep Foundation, the optimal bedroom temperature is around 65 degrees Fahrenheit for sleep. A cooler room helps signal to the body that it should stay asleep.
Opt for an Earlier Dinner
Research has shown that late-night eating (less than an hour before bed) can disrupt sleep. Life can get in the way, but if possible experts advise moving meal time a bit earlier to get optimal rest.
Make Your Bedroom a Phone-Free Zone
Surveys have shown that 70 percent of adults use their phones in bed, and honestly we’re surprised that it’s not higher. Who hasn’t done a nightly doom scroll or two under the covers before nodding off? However, The Sleep Foundation finds that the benefits of a tech-free bedroom are significant. That’s because the blue light emitted by devices hinders our melatonin production, the hormone essential for sleep. Plus, tech can stimulate our brains, keep us awake, and startle us during the night. Dr. Mah has recommended reading, journaling or deep breathing to settle the mind and transition to a phone-free night.
What helps you fall and stay asleep? We would love to hear your advice straight from you! Email us at any time of the day (or night) at info@branwyn.com or message us on Instagram @branwynoffical. Sleep tight!
