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Your Sleep Goddess Archetype^™ is:

Aphrodite

How to Up Your Sleep A-⁠Game as an Aphrodite

Your body prefers later nights and later mornings. You peak mentally and physically in the evening and often resist early sleep.

Shop Sleep Essentials

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1. Before Bed: Create a Relaxing Routine

Wind Down Early: Start a calming pre-sleep routine 30–60 minutes before bed, such as reading, stretching, or meditating.
Dim Lights: Lower light levels in your home to signal to your brain that it's time to produce melatonin.
Avoid Screens: Stop using electronic devices at least an hour before bed, or use blue-light-blocking glasses if necessary.

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2. Optimize Your Sleep Environment

Cool and Comfortable Room: Keep your bedroom between 60–67°F (15–19°C).
Reduce Noise: Use white noise machines or earplugs to block out disruptive sounds.
Block Light: Use blackout curtains or an eye mask.
Invest in Quality Bedding: A supportive mattress and breathable sheets can make a big difference.

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3. Daily Habits for Better Sleep

Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.
Limit Caffeine: Avoid caffeine after 2 PM to prevent sleep disruption.
Avoid Alcohol: Alcohol can interfere with deep sleep and REM cycles.
Exercise Regularly: Aim for at least 30 minutes of moderate exercise most days, but avoid intense workouts close to bedtime.
Sunlight Exposure: Spend time outside in natural light, especially in the morning, to regulate your circadian rhythm.

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4. Manage Stress

Mindfulness or Journaling: Write down worries or practice relaxation techniques to clear your mind before bed.
Avoid Overthinking: If you can’t fall asleep, get out of bed and do something relaxing until you feel sleepy.

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5. Evaluate Sleep Aids and Supplements

Melatonin (Short-Term): Use with caution for occasional use when adjusting to new schedules.
Magnesium: Can promote relaxation and support muscle function at low to moderate doses.

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6. Monitor and Adjust

Track Your Sleep: Use a journal or sleep tracker to identify patterns and improvements.

Dr. Andrea Matsumura

MD MS FACP FAASM MSCP

Dr. Andrea Matsumura is a double board-certified Sleep Medicine physician and nationally recognized expert in sleep and menopause. She is the creator of The D.R.E.A.M. Sleep Method™ and the Sleep Goddess Archetype™.

She serves as Chief of Sleep Services for Monarch MD and focuses on evidence-based, hormone-informed, and behavior-driven approaches to sleep.

A frequent speaker and media expert, Dr. Matsumura has been featured in The New York Times, CNN, SHAPE, Alloy Health, and appears regularly on podcasts and national television.

Meet Dr. Andrea Matsumura