How to Sleep Better: A Science-Backed Guide to Deeper, More Restorative Sleep
Jan 9, 2026 • 6 min read
Published on January 9, 2026 | Updated on January 9, 2026
January 9, 2026
DO, RDN, IFMCP | Functional Medicine Physician | Family Physician | Registered Dietitian/Nutritionist | YouTube Creator @DrShelleyMeyer
If you’re struggling to sleep through the night, you’re far from alone. Sleep issues are one of the most common complaints—especially among women navigating stress, hormone shifts, and busy schedules. And when sleep is missing, it often feels like the one piece that makes everything else harder: mood, energy, weight, focus, and overall health.
According to Dr. Shelley Meyer, sleep isn’t just rest—it’s active recovery. In her practical, science-backed approach, she explains how sleep works, why it matters for hormones and longevity, and what you can start doing today to improve your sleep quality.
Sleep isn’t a passive state. Throughout the night, your brain cycles through different stages: light sleep, deep sleep, and REM sleep.
Deep sleep is where physical repair happens. Growth hormone is released, tissues recover, and the immune system gets support.
REM sleep plays a key role in memory consolidation, emotional processing, and creativity.
Light sleep helps transition between stages and still contributes to overall restoration.
For sleep to be truly restorative, your body needs all of these stages in the right balance.
Underlying this process is your circadian rhythm—a 24-hour internal clock regulated primarily by light exposure. Hormones, age, stress, and lifestyle habits can all disrupt this rhythm, making it harder to fall asleep or stay asleep.
Late-night screens, irregular schedules, caffeine too late in the day, and hormone changes (such as perimenopause and menopause) can all confuse your body’s sleep-wake signals.
Poor sleep doesn’t just leave you tired—it actively disrupts your body’s chemistry.
Dr. Meyer explains that inadequate or fragmented sleep can:
Raise cortisol and blood sugar levels
Increase cravings and reduce insulin sensitivity
Disrupt estrogen, progesterone, and other key hormones
Worsen mood swings, temperature regulation, and stress resilience
Over time, chronic sleep deprivation is linked to weight gain, cardiovascular disease, cognitive decline, and reduced quality of life. Consistent, restorative sleep is one of the most powerful tools you have to support hormone balance and long-term health.
If there’s one principle to remember, it’s this: your body loves consistency.
Waking up at the same time each day—even on weekends—anchors your circadian rhythm. Dr. Meyer recommends staying within about an hour of your usual wake time whenever possible. This predictability helps your body build “sleep pressure,” making it easier to feel sleepy later at night.
Check out this guide on finding the best sleeping schedule for you.
About 60–90 minutes before bed (or even 30 minutes if time is limited), start signaling to your body that sleep is coming. This might include:
Dimming lights
Silencing nonessential notifications
Switching screens to night mode or turning them off entirely
Choosing calming activities like stretching, gentle yoga, breathwork, reading, or a warm shower
If your mind races at night, writing down a to-do list or worries before bed can help move thoughts out of your head and onto paper.
Your bedroom should support sleep, not fight it.
Temperature: Aim for a cool room, ideally in the upper 60s°F (or up to ~70°F).
Darkness: Blackout curtains or a comfortable eye mask can help.
Quiet: White noise machines or earplugs can be useful if noise is unavoidable.
Comfort: Lightweight, breathable pajamas and cooling pillows can be especially helpful for night sweats.
If pets disrupt your sleep, consider having them sleep nearby but not in the bed. Your sleep quality matters.
Caffeine has a long half-life. Dr. Meyer recommends stopping caffeine at least 5–6 hours before bedtime, and earlier if you’re sensitive. For some people, switching to green tea or half-caf earlier in the day can make a big difference.
While alcohol may help you fall asleep, it fragments sleep, suppresses REM sleep, worsens snoring and sleep apnea, and can intensify night sweats and hot flashes. If you drink, keep it moderate and earlier in the evening—or skip it altogether.
Large meals close to bedtime keep your body in digestion mode instead of recovery mode. Aim to finish dinner 2–3 hours before bed. If needed, keep bedtime snacks light and protein-forward.
Some medications and substances—including certain prescription sleep aids, over-the-counter antihistamines, and marijuana—can disrupt sleep architecture and reduce deep and REM sleep. Long-term use may increase health risks. If you rely on sleep medication, discuss a plan with your healthcare provider.
Blue-rich light tells your brain it’s daytime. Dim lights in the evening, use lamps instead of overhead lighting, and consider blue-light blockers or amber-tinted glasses after sunset.
Movement supports sleep—but timing is key.
Morning or early afternoon exercise works best for most people and pairs well with natural light exposure.
Evening workouts should be lighter and end at least 2–3 hours before bedtime. High-intensity exercise too late can raise body temperature and adrenaline, making sleep harder.
Morning sunlight is especially powerful. Even 5–15 minutes outside after waking helps reset your circadian rhythm and supports melatonin production later that night.
Another option is walking before bed to unwind before falling asleep.
Balanced meals during the day matter for nighttime rest.
Anchor meals with adequate protein (often ~25–35 g per meal, depending on needs).
Include fiber-rich plants to support hormone metabolism and blood sugar stability.
Stay hydrated during the day, but avoid excessive fluids late at night.
Some supplements may help, including magnesium glycinate, glycine, or L-theanine—but Dr. Meyer emphasizes talking with a healthcare provider before starting anything new. Herbal teas like chamomile or lemon balm can also be a calming part of a bedtime routine.
If you’re awake after about 20 minutes, don’t lie there frustrated. Keep lights low and do something calming—stretch, read a boring book, practice gentle breathing, or listen to a sleep story. If your mind races, write thoughts down and deal with them tomorrow.
Small, consistent changes add up. Peel back stimulants one at a time, build gentle routines, and focus on progress—not perfection.
Learning how to sleep better isn’t about hacks—it’s about aligning your habits with how your body actually works. Consistent schedules, supportive environments, thoughtful nutrition, and gentle movement all work together to improve sleep quality.
Better sleep supports hormone balance, mental clarity, energy, and long-term health. And the good news? Many of these changes can start tonight.
You can sleep better naturally by keeping a consistent wake-up time, reducing evening screen exposure, limiting caffeine and alcohol, and creating a calming bedtime routine that signals your body it’s time to rest.
Consistency is the most effective tip. Waking up and going to bed around the same time every day helps regulate your circadian rhythm and makes falling asleep easier. You can also try these expert techniques to fall asleep faster and stay asleep.
Poor sleep raises cortisol, disrupts insulin sensitivity, and interferes with sex hormones like estrogen and progesterone, which can worsen fatigue, weight gain, and mood changes.
High-intensity exercise late at night can make it harder to fall asleep by raising body temperature and adrenaline. Gentle movement like stretching or yoga earlier in the evening is usually better.
Yes. Alcohol may help you fall asleep faster, but it fragments sleep, suppresses REM sleep, and increases nighttime awakenings, especially during perimenopause and menopause.
If you’re awake for more than 20 minutes, get out of bed and do something calming with low light—like reading or gentle stretching—until you feel sleepy again.
Some supplements, such as magnesium glycinate, glycine, or L-theanine, may support relaxation and sleep, but it’s best to discuss them with a healthcare provider first.
Many people notice improvements within one to two weeks of consistent changes, but deeper, more sustained improvements often take several weeks of routine-building.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
