The goop Guide to Creating the Ultimate Sleep Nest

A good night’s sleep can be elusive, especially for women. About a third of all women say they rarely or never wake up feeling well-rested—almost twice the number as men, according to the American Academy of Sleep Medicine.

Your bedroom may be a big culprit. Whether it’s suddenly too hot (hello, hot flashes!), your spouse snoring loudly next to you, or the constant notifications that pop up on your iPhone, it can feel less like a safe haven and more like Grand Central.

With the rise in “sleepcations,” it’s clear women are actively seeking ways to rest and recharge—but you don’t have to book a flight to achieve this. “Sleep is at its core a sensual experience, so to create a sanctuary you need to focus on all five senses,” says Michael Breus, PsyD, a sleep specialist in Manhattan Beach, California and author of Sleep Drink Breathe.

See: Block Out Light

The goal is to keep your bedroom as dark as possible—even a little bit of light can reduce levels of the sleep-producing hormone melatonin, says Shelby Harris, PsyD, a clinical associate professor of neurology at the Albert Einstein College of Medicine in New York City and author of The Women’s Guide to Overcoming Insomnia. And it's not just about your ability to fall asleep: People who are exposed to low levels of light during the night are also at higher risk of heart disease, including heart attack and heart failure, according to a 2025 study published in JAMA Network Open.

Invest in light-blocking shades and drapes to achieve total darkness, Harris suggests. “If you place your hand in front of you, you should not be able to see it moving." If your partner wants to stay up and read, use a sleep eye mask to help block light, adds Breus.

Harris also suggests removing all unnecessary electronics: TV cable boxes, phones, and computers can emit even faint light that keeps you awake. Instead, consider using an old-school double-bell alarm clock, which you wind up to use. “It doesn’t have any glow,” explains Harris. Another option is a sunrise alarm clock, which mimics natural sunlight. If you’re not comfortable not having your phone in your bedroom—for example, you worry about a middle-of-the-night call from your aging mother—then set it on “do not disturb” or “night mode” and keep it as far away from you in the room as possible.

And remember, light is good at certain times—like first thing in the morning. When you wake up, throw open your curtains and blinds. “It signals your brain to suppress the sleep hormone melatonin, so you feel awake and alert,” says Harris.

Feel: Optimize Temperature and Bedding

Being either too warm or too cold can disrupt your sleep. “If your body temperature becomes too high or too low, your brain will wake you up to deal with this,” explains Harris. The American Academy of Sleep Medicine recommends that you set your thermostat at about 68 degrees Fahrenheit. But it varies from person to person, and many women need a cooler temperature of 65-67 degrees, especially if they are going through perimenopause, says Harris.

Set your thermometer between 65 to 68 degrees and tweak it until you find the temperature that’s best for you. (If you’re going through perimenopause, you may find that you want to set it even slightly lower.) If your bed partner complains, Harris recommends that you put two separate comforters on your bed that are of different thickness (also known as the Scandinavian sleep method). This way, you can each sleep under one that’s more comfortable for you.

And if hot flashes wake you up at night, it might be time to swap out your sheets. Breus suggests breathable, moisture-wicking cotton, with a thread count of 350-400. “Higher thread counts create denser, heavier fabrics that hold in your body heat,” he explains.

Wear socks to bed, too. It sounds counterintuitive, but when you keep your feet warm you open blood vessels to cool down the rest of your body. One small study found that people who slept in socks fell asleep eight minutes faster and slept 32 minutes longer than those who were barefoot. “I get into bed with socks on and take them off after a few minutes once my body has warmed up,” says Harris.

Hear: Manage Nighttime Noise

Noise doesn’t just keep you up—it can impact your sleep quality, too. “Your brain processes sound even when you sleep, which decreases deep sleep,” says Breus.

If outside noise (or your dog’s snoring) makes it hard to sleep, invest in a good set of earplugs. Breus recommends you choose a pair that has a noise reduction rating of 32 decibels. “It blocks most environmental noise but allows you to hear important sounds like a smoke alarm,” he explains. You can also opt for Bluetooth sleep buds that combine noise-masking tech with biometric sensing—so you can drift off to a podcast or playlist, then let them switch to soothing sounds that keep you asleep (even through a partner’s snoring).

Sometimes, a super quiet room can make it harder to sleep, too. “The more silent your room, the more acute your hearing becomes—you start to hear things like a branch scraping against your window, and it becomes anxiety-inducing,” he explains.

In this case, a sound machine that provides soothing background noise can help—just avoid ones that use pink noise, which often sound like steady rain or wind blowing through trees, Breus says. They can actually reduce restorative REM sleep, and harm sleep quality, according to a 2026 study published in the journal Sleep.

Smell: Use Calming Scents

Smell is tied to your brain’s limbic system, so the right scents can calm and soothe you so you can fall asleep better, says Breus. A review of 30 studies published in Complementary Therapies in Medicine found that aromatherapy improves sleep quality and reduces stress, pain, anxiety, depression, and fatigue.

You can place an aromatherapy diffuser in your room at night to spritz out sleep-inducing scents. Research shows that lavender can help to relieve insomnia and improve sleep quality. If your bedtime partner isn’t a fan, then spray a little on your pillow, or, if they don’t want the scent at all in the room, soak in a warm bath with essential oils (like these lavender sleep pebbles) before you turn in.

Breus also suggests running an air purifier in your room, too, especially if you have allergies. It will remove irritants like dust or pet dander from the air and reduce the risk of an allergy flaring up that can interrupt your sleep, says Breus.

Taste: Choose a Light Bedtime Snack

A heavy meal right before bed can make it hard to nod off. “It stimulates your digestive system, which keeps your whole body awake and engaged, even though you’re supposed to be resting,” explains Breus. One 2020 study found that when people ate a meal within three hours of bedtime, they had more middle of the night awakenings. But you also don’t want to go to sleep on a completely empty stomach, either. “When you’re hungry, your body releases cortisol which can keep you up,” says Breus.

Breus recommends a small 150-200 calorie snack that contains protein and a complex carbohydrate an hour or two before bed. Try peanut butter or cheese on crackers, or a handful of nuts with a piece of fruit.