What causes insomnia in women? Plus, how can you better manage it?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the common causes of insomnia in women, why women are more prone to it than men, the symptoms to watch for, and effective treatments to regain restful sleep.
Do you spend too many nights tossing and turning, hoping to fall asleep but end up staring at the ceiling instead? It’s a common struggle that many people face and it can be hugely frustrating.
Insomnia—a sleep disorder that affects millions of people—can make for long nights where sleep is hard to come by, or impossible to achieve. The impact of these restless nights often carries over into the next day, leaving you feeling drained, on edge, or anxious. It can also be hard to focus, manage stress, control your emotions, and even enjoy your daily life.
With all of this in mind, did you know women are 40% more likely to experience insomnia than men? Wild, right? Let’s dive into why that is — and, more importantly, what you can do to manage insomnia so you can improve your sleep quality and wake up feeling refreshed.
Why are women more prone to insomnia than men?
Unfortunately, women are more likely than men to struggle with insomnia due to a mix of biological, hormonal, and social factors. Together, these can play a huge role in whether you’re getting the Zzzs needed to wake up feeling your best. And if you’re currently reading this after a night of bad sleep, here are five mindful tips to help you get through the day.
Hormonal fluctuations: Women experience changes in hormone levels throughout their lives, such as during menstruation, pregnancy, and menopause. These big fluctuations can affect and disrupt sleep cycles, and are one of the biggest contributors to insomnia in women.
Mental health problems: Women are also way more likely to experience anxiety or depression than men, and both of these conditions contribute to bad sleep.
Social and emotional factors: Women may also juggle multiple responsibilities, such as balancing work, family, and caregiving responsibilities, and these demands can add stress, which makes it even harder to get good quality sleep.
What causes insomnia in women?
Insomnia can feel incredibly frustrating. You may wake up instantly angry at the world, or you might just feel confused as to why you can’t seem to get the rest you need. Many different factors can come together creating the perfect storm for women.
Menstrual cycle: Levels of certain hormones, like estrogen and progesterone, fluctuate during the menstrual cycle, especially just before and during your period. When this happens, your progesterone—a hormone that has calming effects—drops which can make falling asleep harder.
Pregnancy: Many women report sleep issues during pregnancy, particularly in the third trimester when a growing baby belly makes it harder to get comfy. Changes in estrogen and progesterone can also lead to hot flashes and night sweats that can make it feel impossible to get comfortable, no matter how hard the AC is blasting.
Menopause: As women go through menopause, a drop in estrogen can also trigger hot flashes and night sweats, making it difficult to get to sleep and fall asleep.
Stress and anxiety: For many women, daily stressors—like work worries, family responsibilities, or personal concerns—can really mess with your mind at night. Plus, studies have shown that anxiety is more common in women than in men, which can make those sleepless nights even tougher. And when you’re juggling stress and anxiety, it’s no wonder your mind feels like it’s racing a million miles an hour before bed. You’re not alone in this — it’s tough to wind down when your thoughts are on overdrive, but thankfully there are ways to manage midnight anxiety.
Depression: Depression is closely tied to insomnia as well. Women are more likely to experience depression than men, and one of the main symptoms of depression is trouble sleeping. Whether it’s difficulty falling asleep, staying asleep, or waking up too early, depression can make it hard to sleep well. Unfortunately, chronic insomnia can also worsen depression, creating a cycle that can be tough to break. If you’re experiencing depression, these 12 tips can help you cope.
Medications: Certain medications can also interfere with sleep. Antidepressants, birth control pills, or medications for high blood pressure may have side effects that affect your ability to sleep.
Lifestyle habits: Drinking caffeine in the afternoon or evening can make it harder to fall asleep at night. Alcohol can actually disrupt your sleep later in the night, leading to you waking up in the middle of the night. Irregular sleep schedules—such as going to bed and waking up at different times each day—can also confuse your body’s internal clock (called your circadian rhythm), making it harder to fall asleep.
Sleep environment: If your bedroom’s too hot, bright, or noisy, it can make falling and staying asleep difficult. Also, an uncomfortable mattress or pillow can make it harder to get comfortable.
Physical health conditions: Many women, especially as they age, experience conditions like restless legs syndrome, sleep apnea, or chronic pain, which can make it difficult to get through the night without waking up frequently. If you’re experiencing chronic pain, here are five techniques to help you find relief.
7 symptoms of insomnia in women
Women with insomnia often experience a range of symptoms that can profoundly impact their daily lives. Whether you’re dealing with just one, a few, or all seven symptoms, each one can take a toll on your wellbeing and sense of peace. These are some common challenges you might be facing if you suspect you’re dealing with insomnia.
Trouble falling asleep at night
Waking up frequently during the night
Waking up too early and not being able to go back to sleep
Feeling tired or groggy during the day
Difficulty focusing or concentrating on tasks
Mood swings, irritability, or feeling low
Increased anxiety or stress related to sleep
How to treat insomnia in women: 9 mindful tips to help you manage
Dealing with insomnia can feel impossible, but it’s important to know that you can take back control of your sleep. Whatever’s causing your insomnia, simple tweaks to your routine and mindset can make a big difference. Ideally, you’ll find yourself looking forward to sleeping each night instead of dreading it!
1. Create a relaxing bedtime routine
Your body and mind thrive on consistency, so doing the same things before bed each night can help you unwind. Add relaxing activities to your calming evening that help you shift out of “go-go-go mode” and into “sleep mode.” Try reading a book, taking a warm bath, listening to soothing music, or practicing deep breathing exercises (here are the eight best breathing exercises for sleep).
Aim to start winding down about 30 minutes to an hour before you plan to sleep, so your body can gradually relax.
💙 Listening to soothing music, like our Healing Harmonies playlist, can soothe the body and calm your mind as you get ready for bed.
2. Stick to a regular sleep schedule
While it may be tempting to sleep in on weekends or stay up late binge-watching shows, keep your sleep schedule as consistent as possible. Going to bed and waking up at the same time every day—even on weekends—can help regulate your body’s internal clock. This consistency can make it easier to fall asleep at night and wake up feeling refreshed.
💙 Our 7 Days of Sleep program is a great place to start if you need extra support in sticking to a schedule.
3. Limit caffeine and alcohol
Caffeine can keep you awake if consumed too close to bedtime, so it’s best to cut out coffee, tea, and sodas at least six hours before bed. If you’re craving something to sip on during that afternoon slump, opt for a non-caffeinated tea instead.
As for alcohol, while a glass of red wine might seem like a nice way to wind down, it can actually disrupt your sleep later in the night, leading to poor-quality rest. If you choose to drink, try to limit it to earlier in the evening so your body has time to metabolize it before you climb into bed.
4. Create a comfortable sleep environment
Ideally, your bedroom should be a calm, quiet, and comfortable space that makes you feel relaxed and cozy. And if you’re looking to give your sleep environment a total makeover, here are six of our favorite ways to create the best atmosphere for rest.
But at a minimum, keep your room cool, between 60-67°F, and make it as dark as possible — try blackout curtains or an eye mask. If outside noise is an issue, whether it’s loud neighbors or roommates (ugh, we’ve all been there), consider using earplugs or a white noise machine to block out distractions.
Don’t forget about your mattress and pillows — make sure they’re comfortable and supportive. If they’re feeling a bit too lumpy, consider investing in some new sleep gear, as they’re purchases that can make a big difference in the long run.
💙 Try playing a soundscape, like White Noise Ocean Surf, if you don’t have earbuds and need to block out noise.
5. Practice relaxation techniques
If stress or anxiety keep you awake at night, relaxation techniques can be a great way to calm your mind and body. If you’re new to this, start with simple methods like a breathing exercise.
Breathe in slowly through your nose for a count of four, hold your breath for a count of seven, and then exhale slowly through your mouth for a count of eight. Repeat this a few times, and you’ll likely feel more relaxed and ready for sleep.
Other techniques, like progressive muscle relaxation and guided imagery, can also help quiet your mind before bed. Even just 5–10 minutes of mindfulness meditation can make a noticeable difference. Give them a try, and see what works best for you!
💙 Try out progressive muscle relaxation to release tension and Soften Into Sleep.
6. Get regular exercise
Staying active helps regulate your sleep-wake cycle and reduces stress, both of which can lead to better rest.
The trick is to avoid vigorous exercise in the hours leading up to bedtime, as it can make it harder to wind down. Instead, set out to do some moderate aim for some moderate exercise earlier in the day — activities like spinning, swimming, or yoga are great options. And don’t underestimate the power of a 30-minute walk, it can help your body feel more tired come bedtime.
💙 Even some Mindful Movement, like in this session of the Daily Move, can make a difference.
7. Limit screen time before bed
The blue light emitted from screens like phones, tablets, and TVs can interfere with your body’s production of melatonin, a hormone that helps you sleep. So, take this as a friendly reminder to avoid screens (yes, that means putting down your phone and stopping the social media scroll) for at least an hour before bed, no matter how tempting it may be. Use that time to relax in other ways, like reading a book or journaling.
If you need to use a screen, consider a blue light filter or turning on night mode to reduce your blue light exposure.
💙 Struggling to stay off your phone? Our Social Media & Screen Addiction Masterclass can help.
8. Try mindful journaling
Journaling before bed can help clear racing thoughts from your mind. Spend a few minutes writing down any worries, to-do lists, or thoughts that are keeping you awake. This can help you mentally "dump" everything that’s on your mind, so you don’t carry it into your sleep.
Use this time to reflect on positive moments from your day, too, which can help shift your focus from stress to gratitude, helping you feel calmer.
💙 Listening to the Contemplative Chill playlist while you journal can help keep your brain at ease.
9. Consider professional help if needed
If you’ve tried these strategies but you’re still struggling with insomnia, talk to a healthcare provider or sleep specialist. They can help you identify any underlying issues, such as anxiety, depression, sleep disorders like sleep apnea, or side effects from medications.
Your doctor may recommend cognitive-behavioral therapy for insomnia (CBT-I) for chronic insomnia as it can help you change negative thought patterns around sleep and develop healthier sleep habits. They may also recommend medications in certain cases, but lifestyle changes are often the first step.
Insomnia in women FAQs
What is the impact of insomnia on mental health and wellbeing?
Insomnia doesn't just mess with your nights, it can also take a toll on your mental health during the day. Not getting enough sleep can leave you feeling exhausted, cranky, and unable to focus, and can raise the risk of anxiety and depression.
When you're sleep-deprived, keeping your emotions in check becomes harder, making everyday stressors feel way more overwhelming. So prioritizing quality sleep is super important for mental clarity and resilience and tackling insomnia early on can help avoid bigger problems later — here are six tips to get started.
Can menopause make insomnia worse in women?
Menopause causes hormonal changes that can bring on symptoms like hot flashes, night sweats, and mood swings. These can disrupt sleep and lead to restlessness, making it tough to stay asleep.
To help you deal with these issues, try keeping your bedroom cool, wearing breathable clothes, and using relaxation techniques. Talk to a healthcare provider about alternative treatments, including hormone replacement therapy (HRT), if sleep is a struggle.
How does pregnancy contribute to insomnia?
As you move through the trimesters, your sleep quality can worsen. Hormonal changes, feeling uncomfortable, and emotional stress can mess with sleep. Also, back pain, frequent trips to the bathroom, and worries about the baby's health add to the struggle.
To get better sleep during pregnancy, try different sleeping positions and supportive pillows to get as comfy as possible, and practice relaxation techniques like prenatal yoga or meditation. If sleep issues stick around, chat with your doctor or midwife for advice.
What role does stress play in causing insomnia in women?
Women often experience more stress than men, caused by things like work, relationships, and family responsibilities. All of these factors can increase our stress hormones, like cortisol, which can create a cycle of being overly alert, making it tough to wind down.
To tackle stress-related insomnia, find ways to chill out before bed. Try mindfulness, journaling, and making time for self-care in your daily routine (here are 10 self-care ideas to try). Speak to a mental health professional for help with managing stress and improving sleep quality if you’re still struggling after making changes to your routine.
Are there specific natural remedies for insomnia that work well for women?
Many women find relief from insomnia using natural remedies like herbal teas, such as chamomile and peppermint, which can feel calming to drink. Valerian root and lavender are also popular, with lavender oil being great for diffusers or just putting on pillowcases.
Melatonin supplements may help regulate sleep cycles, especially for those dealing with insomnia from jet lag or shift work.
Mindfulness practices like meditation and yoga can be really helpful for reducing stress and improving sleep quality.
How long does it take women to recover from chronic insomnia?
Recovering from chronic insomnia can be different for everyone — it really depends on what’s causing it and how you’re treating it. For some, simple lifestyle changes can work wonders for improving sleep, but others might benefit from more structured approaches like cognitive-behavioral therapy for insomnia (CBT-I), which usually shows good results in about 4–8 weeks.
If hormonal changes like the menstrual cycle, pregnancy, or menopause are involved, tackle those imbalances too: talk to your doctor for advice. Be patient and persistent — most women find they can improve their sleep and feel more rested over time.
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