Fall is often described as a time of fresh starts. The kids have headed back to school, summer routines have disappeared, work schedules became more structured, and the calendar suddenly filled up again.

But for many women, this time of year also marks the beginning of something less welcome: sleep disruption. The transition from summer to fall creates the perfect storm for poor sleep. Earlier mornings return. The time changes back to Standard time. Evening activities increase. Work demands pick up. School schedules require more planning. There are lunches to pack, homework to monitor, practices to coordinate, meals to prepare, and appointments to remember. And for women who are already balancing careers, caregiving, relationships, household responsibilities, and their own needs, the mental load can become particularly heavy.

The result isn’t always simply going to bed later. Sometimes it’s lying awake because your brain won’t shut off. Sometimes it’s waking up at 3 a.m. thinking about tomorrow’s schedule. Sometimes it’s getting enough hours in bed but waking up feeling as though you never really rested.

And there is growing research evidence that women are particularly vulnerable to sleep difficulties. According to CDC data from 2024, women were more likely than men to report trouble falling asleep and trouble staying asleep. Overall, 21.4% of women reported trouble staying asleep most days or every day, compared with 14.6% of men. For women in midlife, there can be another layer. Sleep disruption is particularly common during the menopausal transition, when hormonal changes, hot flashes, anxiety, depression, and other physical symptoms can interact with insomnia.

Your body is in bed, but your brain is still working. That constant mental activity can make it difficult to transition from a state of doing and problem-solving into a state of rest. And when you are stressed about not sleeping, that can create another cycle: I need to fall asleep. Why am I still awake? I’m going to be exhausted tomorrow. The harder you try to force sleep, the more alert you can become.

It can be tempting to think of a few bad nights as something you’ll simply catch up on later. But insufficient or poor-quality sleep can affect far more than your energy level. Sleep plays an important role in attention, memory, mood, immune function, cardiovascular health, and metabolic health. Everyday challenges can also feel harder. You may be more impatient. You may have a harder time concentrating during a work meeting. Small problems can feel disproportionately frustrating. You may find yourself reaching for more caffeine or sugar simply to get through the afternoon.

The good news is that protecting your sleep doesn’t require a complete lifestyle makeover. Instead, focus on a few habits that create a predictable transition from the demands of the day into rest. If you find yourself lying awake thinking about everything you need to remember, try a short “brain dump” before bed.

Take five or ten minutes and write down everything that’s circling in your head.

• The school form.
• The email.
• The grocery list.
• The doctor’s appointment.
• The work deadline.
• The birthday gift.
• The thing you are worried you’ll forget tomorrow.

Then look at the list and identify what actually needs to happen the next day. You’re telling your brain, “I have somewhere to keep this information. I don’t have to rehearse it all night so I won’t forget it.”

One of the most effective things you can do in a busy season is create a transition between activity and sleep. If possible, don’t make your final task of the day answering work emails while simultaneously thinking about tomorrow’s school schedule. Keep electronics out of the bedtime routine as much as you reasonably can. Give yourself 20 or 30 minutes when the day is officially over.

• Take a shower.
• Stretch.
• Read.
• Listen to calming music.
• Sit with a cup of tea.
• Write in a journal.
• Talk with your partner about something other than schedules.

The goal is to create a consistent signal that says the workday is over.

Now, if these strategies don’t work and you’re still unable to sleep, give yourself permission to get up for a quiet, low-stimulation activity for a while. Read something calming in dim light, listen to something relaxing, or simply sit somewhere comfortable until you feel sleepy again. You want to reduce the association between your bed and frustration. Looking at the clock and calculating how much time until you have to get up will only add to your frustration and anxiety.

Remember, naps can also help throughout the day but should be limited to around 20 minutes. You may be able to sneak one in while waiting to pick someone up, between meetings, or on your lunch hour. The idea is to try and reduce your stress about sleep and increase your time resting.