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Mollie Eastman’s Tips to Optimize Sleep: Best Practices for Women’s Rest and Wellness

Mar. 11, 2025Wellness, Infrared, Technologies

Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn’t find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she’s now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast where she has interviewed over 200 sleep experts, written a popular weekly sleep newsletter for over six years, partnered with luxury hotels & lifestyle brands, coached the world’s top poker players, and has appeared on over 150 podcasts.

1. Can you share your personal journey and what led you to create 'Sleep Is A Skill?’

My journey started when I developed chronic insomnia while traveling internationally. Despite trying everything—supplements, meditation, different sleep hacks—nothing worked consistently. I felt like I had lost control over my ability to sleep, and that realization set me on a path to deeply understand circadian biology, behavioral science, and quantum biology.

What I discovered is that sleep is not something that just "happens" to us—it’s a skill that can be optimized. This led me to create Sleep Is A Skill, a resource that helps people take back control of their sleep using science-backed strategies that align with our biology.

2. Could you explain the role of circadian rhythms in sleep, and how can individuals align their routines to support these natural cycles?

Circadian rhythms are 24-hour biological cycles that govern not only sleep but also metabolism, hormone production, and even mood. These rhythms are primarily regulated by light and dark exposure. Our bodies expect bright natural light in the morning and dim, warm light at night to properly regulate melatonin and cortisol.

To support natural circadian cycles:

Prioritize a consistent wake-up time (this is more important than stressing about trying to force yourself to fall asleep as exactly the "perfect" bedtime - sleep does not love to be forced! Instead focus on a consistent wind-down routine).
Implement a regular wind-down routine each night to signal to your body that sleep is approaching.
Get morning sunlight outside as soon as possible after waking up, ideally within the first 30 minutes.
Dim lights in the evening and avoid blue and white artificial light after sunset. Red lights can be particularly beneficial for signaling nighttime.

3. Why do women generally require more sleep than men, and what factors contribute to this difference?

Women experience unique sleep challenges due to hormonal fluctuations associated with the menstrual cycle, pregnancy, perimenopause, and menopause. These fluctuations can impact sleep quality by influencing body temperature, neurotransmitter balance, and the ability to enter deep, restorative sleep. Additionally, women have a higher likelihood of experiencing anxiety and mood disorders, which can further impact sleep.

As a result of these physiological and psychological factors, research suggests that women, on average, need a few minutes more sleep than men. While the difference isn’t drastic, it highlights how even small variations in sleep needs can influence overall health and performance.

4. How do hormonal fluctuations throughout a woman's life impact sleep quality and patterns?

Throughout a woman’s life, hormonal shifts play a huge role in sleep patterns:

Menstrual Cycle: Changes in estrogen and progesterone throughout the cycle can cause increased wakefulness, temperature fluctuations, and night sweats, particularly in the luteal phase.
Pregnancy: Higher progesterone levels initially promote sleep, but as pregnancy progresses, increased body temperature, discomfort, and frequent urination can lead to more fragmented sleep.
Perimenopause & Menopause: As estrogen declines, hot flashes, night sweats, and increased sympathetic nervous system activation can lead to sleep disturbances. Additionally, progesterone—known for its calming, GABA-enhancing effects—also declines, making it harder to fall and stay asleep.

5. How does gut health influence sleep, and what steps can individuals take to improve both?

Gut health is intricately connected to sleep via the gut-brain axis. The gut produces about 90% of the body's serotonin, which is a precursor to melatonin, the sleep hormone. An imbalanced gut microbiome can lead to inflammation, neurotransmitter imbalances, and disrupted sleep.

To optimize gut health and sleep:

Eat a nutrient-dense diet rich in prebiotics, probiotics, and fiber to support a diverse microbiome.
Time your meals with circadian rhythms—consume most of your calories earlier in the day when the sun is out and avoid late-night eating to prevent metabolic disruptions.
Leverage quantum biology—exposure to morning sunlight and limiting artificial light at night helps regulate digestion and microbiome health by keeping circadian clocks aligned.

6. In what ways does the nervous system affect our sleep, and how can we promote a restful state before bedtime?

The autonomic nervous system plays a major role in sleep. If the sympathetic nervous system (fight-or-flight mode) is overactivated due to stress, anxiety, or poor sleep hygiene, it becomes harder to transition into the parasympathetic (rest-and-digest) mode needed for deep sleep.

Ways to promote a restful state before bed:

Practice breathwork, meditation, or yoga nidra to shift into parasympathetic dominance.
Use red light therapy at night to signal to the body that it's time to wind down. Red and near-infrared light can help lower inflammation and promote mitochondrial function, supporting relaxation.
Limit artificial light and EMF exposure to reduce unnecessary nervous system stimulation.
Address areas of misalignment in life. When something feels "off"—whether in relationships, work, or personal purpose—this can keep the nervous system in a hypervigilant state, making sleep elusive. Taking steps to restore balance and workability in these areas promotes a sense of safety, order, and deeper rest.

7. How can understanding “core sleep” benefit those struggling with sleep issues?

"Core sleep" refers to the essential amount of sleep required to sustain basic functions, typically around five hours of quality sleep per night. For those struggling with insomnia, understanding this concept can help reduce anxiety about sleep deprivation. When we remove the fear of “not getting enough sleep,” we often sleep better.

Even on nights where sleep isn’t perfect, knowing that your body is resilient and that you will recover naturally can help prevent spiraling into further sleep disturbances.

8. Do you incorporate wellness tools or technologies into your own sleep routine? If so, which ones have you found most effective?

Absolutely. Some of the most effective tools I use for sleep optimization include:

Sleep trackers to monitor sleep metrics and heart rate variability.
PEMF (Pulsed Electromagnetic Field) therapy to support nervous system regulation and recovery.
Sauna and cold therapy to help with detoxification and circadian signaling.
Red light therapy to promote melatonin production and mitochondrial health.
Earthing to support parasympathetic activation.
Light therapy high amplitude sunlight and true darkness at night.
Continuous glucose monitor to support stable glucose, day & night.

9. What holistic and practical approaches do you advocate for enhancing sleep quality, especially for those facing chronic sleep challenges?

My approach is multi-dimensional, combining science, psychology, and purpose-driven living:

Circadian Rhythm Alignment: Prioritize light exposure, meal timing, exercise timing (morning workouts for energy, late-day movement to wind down), drug timing, thought timing, and a structured sleep schedule.
Behavioral Therapies (CBT-I & ACT-I): Address unhelpful sleep-related thoughts and develop a healthier relationship with sleep.
Environmental Optimization: Keep your sleep environment cool, dark, and quiet, and minimize artificial EMF exposure.
Mindfulness & Nervous System Regulation: Utilize meditation, breathwork, sauna, and cold therapy to support relaxation.
Ontology & Purpose: Ontology is the study of being—how we see ourselves and our place in the world. Many people struggling with sleep are unknowingly wrestling with misalignment in their identity, values, and purpose. Creating a life that aligns with who you truly are reduces inner conflict and stress, allowing sleep to become a natural byproduct of a well-lived life.