From Woman's World · Gabrielle Lichterman · · 1m 30s
9 Sleep Secrets Doctors Wish Every Woman Knew
Doctors share 9 sleep secrets to stop 3 a.m. wake-ups.
In brief
Doctors share 9 sleep secrets to stop 3 a.m. wake-ups. Sleep doctors recommend habits like writing to-dos, warming feet, and CBT for night sweats to improve sleep quality. Originally reported by Woman's World.
Brief awakenings are normal
Sleep specialists note brief overnight wake-ups are biologically normal and not a sign of poor sleep quality.
“All humans wake up every one and a half hours at the end of each REM cycle”
Paradoxical intention helps sleep
Trying to stay awake instead of forcing sleep reduces worry and hyperarousal to improve sleep.
“This technique, called paradoxical intention, reduces the worry and hyperarousal that keep the brain alert”
Later bedtime improves sleep
Waiting for natural sleepiness before bed helps your brain associate the bed with sleep, not wakefulness.
“Extra time in bed while wide awake worsens insomnia”
Sound machines shorten REM sleep
Pink noise devices reduce REM sleep by 19 minutes nightly, potentially affecting long-term brain health.
“REM sleep is important for emotion regulation and memory consolidation”
CBT helps with night sweats
Cognitive behavioral therapy reduces menopause-related night sweats by teaching calming techniques.
“It doesn’t stop the body from having a hot flash, but it can quiet the alarm response around it”
Writing to-dos boosts sleep
Writing down tomorrow’s tasks helps clear mental clutter and improves sleep quality.
“That’s because you’re giving your body mixed signals”
Snoring signals sleep apnea
Noisy breathing and daytime tiredness may indicate sleep apnea, which increases after menopause.
“After menopause, a woman’s risk of sleep apnea rises significantly as the hormonal protection for the airway declines”
Warm feet improve sleep
Warming feet triggers a core temperature drop that helps the brain transition into sleep.
“A slight drop in core temperature is one of the signals that helps the brain transition into sleep”
Naps can disrupt sleep
Short naps may boost energy but can reduce nighttime sleep drive and cause fragmented sleep.
“Naps aren’t for everyone”
Sleep apnea treatments emerging
New treatments for sleep apnea include CPAP, oral appliances, and FDA-approved medication by 2027.
“There’s CPAP, custom oral appliances, positional therapy, implantable devices and even a medication now FDA-approved for sleep apnea in people with obesity”
What matters most
Sleep doctors recommend habits like writing to-dos, warming feet, and CBT for night sweats to improve sleep quality.
