Dr. Michelle Patriquin is Assistant Dean, Digital Health & Innovation, School of Behavioral Health Sciences; Associate Professor, Faillace Department of Psychiatry and Behavioral Sciences, McGovern Medical School; Co-Director of Research, John S. Dunn Center Behavioral Sciences Center at UTHealth Houston. She is a board certified and licensed psychologist. She has authored over 180 publications and presentations, and her research is funded by multiple federal and foundation grants. She is committed to translating research findings into clinical practice and generating new solutions that improve the outcomes of intensive mental health care.
Article3 min read
Why You’re Not Sleeping Well (and How to Fix It)
- Michelle A Patriquin PhD ABPP
- Oct 1, 2025
- 3
Many people face sleep struggles, but studies show that women experience insomnia at a higher rate than men. Let’s talk about why sleep is so important, what keeps women up at night, and how you can improve your sleep quality.
Why Sleep Matters for Your Mind and Body
Quality sleep is like a reset button. It gives your body a chance to repair itself, boosting your immune system, and enhancing vital functions. People who sleep better don’t get sick as often and are less likely to experience chronic health issues.
Sleep also plays a crucial role in regulating mood. Poor sleep can lead to irritability and heightened stress. In contrast, good sleep improves focus, enhances emotional stability, and helps you feel more energized throughout the day.
What’s Keeping You Up at Night?
There are several factors that can contribute to sleepless nights, but they tend to fall into two categories—sleep disruptors and sleep disorders.
| Sleep Disruptors | Sleep Disorders | |
| Examples | Stress Screen usage before bed Caffeine and alcohol consumption Inconsistent schedule |
Insomnia Sleep apnea Restless leg syndrome |
| Solutions | Stick to a daily routine, including a set bedtime and waking up at the same time each morning Limit screen time and reduce or eliminate alcohol and caffeine |
Treatment by a medical professional May require medication or a physical device such as a CPAP machine |
How Your Sleep Patterns Change Throughout Your Life
Your sleep patterns can change significantly throughout your life, especially during times of hormonal shifts or significant life events.
| Young women | Academic stress, career pressure, and social stresses can all disrupt sleep for young women. They can benefit from staying disciplined with a consistent routine and learning healthy coping mechanisms. |
| Pregnancy | Many pregnant women struggle with sleep due to discomfort, frequent trips to the bathroom, nausea, and heartburn. Consulting with a medical professional is the best way to find a solution. |
| New moms | After giving birth, your body’s sleep schedule revolves around your child’s clock. Moms often wake up multiple times during the night to feed, soothe, or check on their baby. It’s important to ask for help when needed and share duties with a partner. |
| Perimenopause & menopause | Women going through perimenopause and menopause often experience disrupted sleep due to hot flashes, night sweats, and other changes. A doctor can suggest solutions or prescribe medication. |
Realistic Ways to Get Better Sleep
- Create a bedtime routine that works. Going to bed within 30 minutes of the same time each night helps regulate your body’s internal clock and makes it easier to fall asleep.
- Manage stress and anxiety levels. Try meditation, breathing exercises, or listening to calming music before bed. These relaxation techniques help signal your body that it’s time to unwind.
- Make lifestyle changes. Avoid consuming caffeine or eating heavy meals too close to bedtime. Exercise earlier in the day to help your body release stress and prepare for a restful sleep.
- Optimize your sleeping space. Your sleep environment should consist of a comfortable mattress, cool temperature, and minimal light and noise. Consider using blackout curtains and a white noise machine if environmental factors are affecting your sleep quality.
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