Women and men have diverse sleep needs. Recent research reveals that women require slightly more sleep than men on average. The typical woman clocks in at eight hours and 27 minutes of nightly rest, about 11 minutes more than their male counterparts.

Understanding this distinction is crucial because sleep forms the cornerstone of overall health. It is not just about feeling rested—quality sleep plays a pivotal role in brain function, affecting memory consolidation, cognitive prowess and emotional equilibrium. It profoundly influences physical well-being, impacting metabolism, immune resilience and the risk of chronic ailments such as heart disease, diabetes and obesity. Adequate sleep is the body’s time for repair, rejuvenation and psychological balance, significantly enriching our quality of life.

Our sleep patterns inevitably shift, influenced by various factors. Aging brings about changes in sleep architecture, with shifts in rapid eye movement (REM) and deep sleep phases leading to lighter and more fragmented slumber. Additionally, age-related conditions such as arthritis, acid reflux and menopause can introduce discomforts including pain or frequent urination, disrupting sleep. Sleep disorders like sleep apnea and restless legs syndrome tend to become more prevalent with age. Not to forget the impact of stress, anxiety and depression, which, though affecting individuals of all ages, may be exacerbated during these life transitions, further hindering sleep quality.

If hormonal changes are causing disruptions in your sleep, there are steps you can take to reclaim restful nights. Establishing good sleep hygiene can make a significant difference. At the top of the list is creating a sleep environment free from toxins and stimulants, starting with an organic mattress. Stimulants can wreak havoc on sleep by keeping the central nervous system in overdrive. Here are some additional tips to enhance your sleep quality once you've set up a clean, organic, stimulant-free environment.

Maintain a Consistent Sleep Schedule: Syncing bedtime and wake-up time daily helps regulate the body's internal clock, bolstering sleep quality by reinforcing its natural rhythm.

Cultivate a Serene Environment: Dark, quiet and cool surroundings are conducive to restful sleep. Use dark shades or blackout curtains to shield against light pollution, which disrupts melatonin production, a hormone vital for sleep regulation.

Limit Screen Time Before Bed: Electronic devices emit blue light that can interfere with melatonin production. Reducing screen time at least an hour before bedtime can help the body transition into sleep mode, facilitating both falling asleep and staying asleep.

Choose a Cooling Mattress: For women experiencing hot flashes, a cooling sleep surface is paramount for uninterrupted, quality sleep devoid of night sweats.

By cultivating a healthy sleep environment and incorporating these strategies, we can significantly elevate our sleep quality. This is especially beneficial for women navigating perimenopause, menopause and postmenopausal phases, when hormonal fluctuations may intensify sleep disturbances.

Certified Sleep Coach Jack Dell’Accio, the CEO and founder of Essentia, has worked with some of the world's top athletes to optimize their recovery and performance. For more information, visit MyEssentia.com.