10 French Sleep Habits for a Dreamy Night’s Rest
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The French are known for their effortless elegance, not just in fashion and cuisine but also in how they approach rest. We all envy their 35-hour work weeks and month-long vacations (how are they actually getting anything done here?), but this attitude is also reflected in French nighttime routines—many of which are about beauty, wellness, and ultimately relaxation.
In France, sleep is considered an essential part of living well. According to a sleep survey, the average French person gets nine hours of sleep each night, which is a half-hour more than the average American. Healthy sleep hours typically range from 7 to 9 hours each night.
Another interesting finding was that the French devote over two hours per day to meals. Unsurprising when you know about France’s eating habits.
As much as I enjoy living in France, let’s get real: it’s not a perfect place. I know plenty of French people with poor sleep hygiene, who wind down with a cigarette or stay up late watching Netflix in bed. Nonetheless, I’ve learned some valuable tips here that have improved the quality of my sleep.
If you too want to wake up feeling more refreshed, here are 10 French sleep habits to incorporate into your routine for a dreamy night’s rest.
1. Prioritize Quality Over Quantity
Good sleep isn’t just about logging the hours but about maximizing the quality of rest. A consistent bedtime and wake-up schedule, even on weekends, can help regulate your internal clock.
Although the French love to indulge in the occasional grasse matinée (and who doesn’t?), they enjoy their routines. I’ve also noticed that consistent mealtimes help them maintain a healthy rhythm throughout the day that leads to a good night’s sleep.
Take a cue from the French, and aim for seven to eight hours of restful, uninterrupted sleep by creating a routine that suits your body’s natural rhythm. Try to go to bed and wake up at the same time every day. It can be challenging in the beginning, but if you train your body to fall asleep and wake up at a certain time, it will eventually start to do it more naturally.
2. Move Throughout the Day
The French have a natural way of incorporating movement into their daily routines, and it plays a big role in how well they sleep. I’ve noticed that I’m way more active now than I was in the U.S., where I have to be more intentional about getting in my daily step count.
A walk to the market, a quick bike ride to a friend’s house, or a stroll after dinner with my French partner, these small bursts of activity keep me moving without overexerting myself.
So how does movement impact sleep? Regular movement throughout the day helps regulate your body’s circadian rhythm—the internal clock that controls your sleep-wake cycle. Physical activity promotes the release of serotonin, which not only boosts mood but also converts to melatonin, the hormone responsible for quality sleep.
You don’t need to commit to intense workouts to see the benefits. In fact, gentle movement like yoga, stretching, or even a quick 20-minute walk can have profound effects on your ability to relax at night.
The key is consistency—find ways to stay active every day, even if it’s just taking the stairs instead of the elevator. Whenever I’m back in the US, I schedule walks around the neighborhood to ensure I’m not stuck indoors all day.
And just like the French, remember to balance activity with rest. Overtraining can have the opposite effect, leaving you too wired to wind down. Moderate, consistent movement is the sweet spot for a dreamy night’s rest. And be careful not to do it too close to bedtime, which can actually have the opposite effect.
3. Create a Good Sleep Environment
French women know that an inviting bedroom sets the tone for peaceful rest. Before dozing off, make sure your environment is conducive to sleep.
Tidy up any messes from the day—a clutter-free space will give you peace of mind. As the expression goes, out of sight, out of mind. When your laptop or laundry is tucked away, you won’t be as stressed about tomorrow’s to-do list.
Ensure that your bedroom is completely dark. Close your curtains, turn off the lights, put on a silk eye mask—anything to block out light. I recently purchased blackout curtains, which have been a game-changer in my city apartment. No street lights or sun getting in; my sleep has improved significantly.
Another hindrance to our sleep is noise. Turn off the T.V., put your phone on Do Not Disturb, and quiet any other noises that might wake you up. If you live on a busy street like myself, try a fan or a white noise machine.
The right bedding can also make your space more sleep-friendly. I buy most of my bed linens from Monoprix as well as the French linens brand, Bonsoirs.
4. Establish Bedtime Beauty Rituals
French women are serious about their beauty sleep. Part of that is creating nightly rituals that allow them to wake up feeling and looking their best. These habits signal the brain to start winding down while doubling as a self-care moment.
It doesn’t require hours in the bathroom or a 10-step skincare routine either. Start with the essentials: a simple cleanser and rich moisturizer. Then incorporate a few “extras” to really pamper your skin, whether it’s a nourishing facial oil or a quick gua sha session.
Some favorites in my beauty cabinet? The Embryolisse Intense Moisturizing Face Mask, the Klorane Smoothing and Relaxing Patches, and the Caudalie Premier Cru The Cream. I also keep a moisturizing hand cream and repairing lip mask on my nightstand to apply just before sleeping. During the fall and winter months, these are must-haves for taking care of my dry skin.
Read More: The Ultimate Guide to a French-Inspired Self-Care Night
5. Eat 2-3 Hours Before Bed
A heavy meal right before bed can disrupt your sleep. Try to enjoy your dinner at least two or three hours before you plan to crawl into bed.
The French cherish their mealtimes and typically enjoy a larger meal. Not like us Americans who prefer to eat smaller portions throughout the day. However, if you can’t avoid dining late, keep it light. Something simple like vegetable soup, a fresh salad or a piece of fish with steamed vegetables is satisfying but won’t leave you overstuffed.
After your meal, avoid caffeine, alcohol and other stimulants as much as possible. This is one bad sleep habit that can leave us jittery and interrupt our ability to fall asleep. Even a quick 2p.m. pick-me-up can interfere with your sleep, so it’s best to skip the caffeine after noon.
Read More: 7 French Diet Tips to Eat Like the French and Stay Healthy
6. Sip on a Tisane
To unwind before bed, the French don’t drink tea; instead, they sip on a tisane. Ok, so it’s basically an herbal tea, but when I say I’m preparing a nighttime tea after dinner, my French partner always likes to correct me that it’s actually a tisane, since it contains no theine.
Whatever you call it, drinking a warm, calming beverage before bed is the perfect way to promote digestion and relaxation.
So, skip that post-dinner shot of espresso or glass of wine, and reach for a zzz-inducing tea instead. Chamomile, valerian root, passionflower, and lemon balm are all herbs known to help you fall asleep naturally. I’ve recently been enjoying the chamomile tea from Dammann Freres. It’s simple, yet so comforting as an end-of-the-day ritual. You can find it on Amazon, but it’s a bit expensive to buy in the U.S. I’d also recommend this calming tea from La Tisanière, another popular French tea brand.
7. Disconnect Before Bed
To achieve a dreamy night’s rest, put away your computer and phone at least half an hour, or better yet an hour, before sleep. Both tend to keep our mind active, the last thing you want before bedtime.
Instead of scrolling through social media or binge-watching TV, many French women wind down with a relaxing activity, like reading a book, soaking in a warm bath or journaling. These practices calm the mind and prepare the body for restful sleep. Adding this mindful moment to your routine can make all the difference.
I’ve found that stacking a few simple rituals always motivates me to power down at the end of the day. After preparing my chamomile tea, I cozy up in bed with my current read and place my phone in a small box on my bedside table. This trio of good sleep habits allows me to fully disconnect.
Lastly, reserve the bedroom for sleeping only. No work, TV or anything other than winding down and actually sleeping.
8. Invest in Quality Pajamas
Sleepwear is so much more than comfort, it’s about feeling good, even in the late hours of your day.
Reach for soft breathable fabrics like silk or cotton that feel amazing against your skin and look equally chic. Elegant pajamas, even if no one sees them, contribute to a restful and luxurious experience.
I personally wear something classic: these modal pajamas from Intimissimi. This Italian lingerie and sleepwear brand is everywhere in France, and they make some beautiful pieces that aren’t terribly expensive.
For something more niche and ultra-romantic, I’d check out the Parisian sleepwear brand Lalide à Paris. They have some gorgeous pieces like their Solène liquette (very Audrey Hepburn, Breakfast at Tiffany’s vibes). Their Juno pajamas are also so feminine with their dainty rose bud pattern. A new coup de cœur for me!
Just remember to reserve pajamas for getting your beauty sleep, not grocery runs or your next Zoom call.
Read More: How to Look Elegant at Home
9. Respect the Art of Slowing Down
The French approach to life emphasizes savoring the moment, and evenings are no exception. Instead of rushing through tasks, they take time to enjoy every aspect of their night—whether it’s savoring a cup of tea or reflecting on their day. This slower pace helps ease the transition to sleep.
Taking things slow extends to mornings too. How you wake up affects how you rest the next night. French women often start their mornings with intention—think stretching, sipping a glass of water, or enjoying a leisurely breakfast. This sets a balanced tone for the day and encourages a healthier sleep cycle.
10. Use Scents to Wind Down
A French sleep hack that I recently discovered is wearing perfume to bed. In an article on Into the Gloss, French makeup artist Violette shares, “at night I’ll always perfume myself with the musk. I learned it from the women in my family…even if you’re at home and tired, you should always stay alluring.”
This beauty ritual is also said to help separate day from night and signal the brain that it’s time to relax. Whether you spritz your body, pillow, or sheets, adopting this French tradition could be your key to better sleep.
To try it yourself, pick a nighttime fragrance that’s lighter and fresher than your daytime go-to—something like REPLICA Lazy Sunday Morning, which smells like freshly washed sheets.
Another effective way to incorporate scent into your night routine is through a calming pillow mist. I swear by the Cocon de Sérénité Relaxing Pillow Mist from L’Occitane. It has all of the best essential oils (lavender, bergamot, mandarin, sweet orange and geranium) known for their relaxing properties. Thankfully, I have a L’Occitane shop only a minute away from my apartment, so when I run out, I can easily restock.
You can also set the scent (and the mood) of your evenings by lighting candles. Something calming from Diptyque or Cire Trudon is just what Sezane’s founder, Morgane Sézalory uses in her French girl nighttime routine to create warmth in her space.
Read More: 47 Affordable Luxuries to Elevate Your Daily Routine
I hope these French sleep habits inspire you to get a little more shut-eye. Creating a nighttime routine that feels intentional and calming is sure to transform your nights and lead to more positive days. Bonne nuit!
How do you wind down for the night? Do you follow any of these French sleep habits? Let me know in the comments below.
