23 Practical Sleep Tips for Women in Midlife
Sleep plays a vital role in maintaining your overall health, affecting everything from your mood and memory to your immune system and energy levels. Yet, for many of us in midlife and beyond, getting a restful night’s sleep feels like a challenge we just can’t seem to conquer.
The good news? There are simple, practical steps you can take to improve your sleep habits and wake up feeling more refreshed and ready for the day.
Whether you’re struggling with going to sleep at night, tossing and turning, waking up during the night, or simply not feeling rested in the morning, these sleep tips for women in midlife and beyond can help you reclaim your nights and enjoy the benefits of deep, restorative sleep.
23 Practical Sleep Tips for Women in Midlife and Beyond
If you’re like me, you want to be able to go to bed at night time, lay your head down, go to sleep, and feel rested when you wake the next day. Tossing and turning and having a restless experience is simply not beneficial.
Honestly, I am a terrible sleeper. I’ve always been a terrible sleeper. No matter what I’ve tried, I have trouble going to sleep and I have trouble staying asleep.
I have talked to many doctors and therapists over the years to try to find a resolution. Sometimes things work out better than others, but between my anxiety and my ADHD, my brain just doesn’t shut off to sleep.
But over the years, I have become an expert in knowing what I should be doing to help get good sleep! So I’m going to share these 23 sleep tips for women in midlife and beyond and hope things work out well for you!
Disclaimer: I am not a medical professional. This information should be used for educational purposes only. You should consult with your medical provider for a personal evaluation.
1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
You think that only children need to have a bedtime, but honestly, all human beings need a bedtime. Getting yourself into a routine of falling asleep around the same time and waking up around the same time every morning is going to really help you to maximize your sleep.
You’re going to convince your body that these are the specific times in which you rest, so it will thrive when it does.
2. Create a Relaxing Bedtime Routine
Wind down with calming activities like reading, meditating, or taking a warm bath. Spend time with your spouse or partner, talking about the day—or even better—cuddling.🙂 These quiet activities signal to your brain that it’s time to relax. Keep your lights turned down low in the evening and relax for 30 minutes before bed.
3. Limit Screen Time Before Bed
Avoid phones, tablets, and TVs at least an hour before bed. Stop using social media. The blue light can interfere with your body’s production of melatonin, the sleep hormone. These activities also keep your brain turned-on, making it harder to go to sleep at bedtime.
4. Make Your Bedroom Sleep-Friendly
This is a big one for me! We bought new blankets and sheets—bamboo or moisture-wicking sheets, Blissy silk pillow cases, and cotton blankets. I recently discovered that our bedroom air purifier makes the perfect amount of noise to help me fall asleep:)
Creating a relaxing sleep environment can significantly improve your sleep quality. Keep your bedroom dark, quiet, and cool to promote restful sleep. Use blackout curtains, a white noise machine, or earplugs to minimize distractions. You may want to try a sleep mask.
Choose comfortable bedding and a supportive mattress that suits your needs. Declutter your space (your nightstand!) to make it calming and free of stress-inducing items. A sleep-friendly bedroom signals to your brain that it’s time to unwind and recharge.
5. Watch Your Caffeine and Alcohol Intake
Avoid caffeine in the afternoon and alcohol close to bedtime. Both can disrupt your sleep cycle. The stimulating effects of a cup of coffee are wonderful for the morning, but they’re not so great for the evening. Be aware of foods and drinks that have caffeine in them.
6. Exercise Regularly
Regular physical activity can improve the quality and duration of your sleep. Exercise helps reduce stress, tire your body, and regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep.
Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous workouts close to bedtime, as they may leave you feeling too energized. Whether it’s walking, yoga, or strength training, consistent exercise supports better overall sleep hygiene.
7. Manage Stress and Anxiety
Incorporate stress-reducing techniques like journaling, deep breathing, or yoga into your day to prevent a racing mind at night. Practice mindfulness and self-care to help calm the chaos in your mind. Some other strategies include:
- sleep affirmations
- prayer
- inspirational quotes
- practice self-compassion and grace
- feel your emotions
- practice gratitude
- take breaks, as needed
- exercise
- get outside in the sunlight
- maintain a work-life balance
8. Avoid Heavy Meals Before Bed
Eating a large, heavy, or spicy meal close to bedtime can disrupt your sleep by causing discomfort, indigestion, or acid reflux.
Your body needs time to digest food, so aim to finish eating at least two to three hours before going to bed.
If you’re hungry late in the evening, opt for a light snack like a banana or a handful of nuts. Avoiding heavy meals helps your body relax and prepares you for restful, uninterrupted sleep.
9. Limit Naps During the Day
If you nap, keep it to 20–30 minutes and avoid napping late in the afternoon, which can interfere with nighttime sleep.
Long daytime naps can really interfere with your nighttime sleep, so limit your naps to no more than an hour.
If you do have to nap, don’t do it too late in the day. If you work nights, you may need to, but you have to think about what your sleep debt would be if you don’t.
10. Invest in a Comfortable Mattress and Pillow
Your bed plays a big role in sleep quality. Choose a mattress and pillow that provide good support and match your comfort preferences.
My husband and I had never invested in a quality mattress. But when we realized that we were getting older and sleep was becoming more important, we went searching for a high quality mattress. We found one that we both love, but we also bought an adjustable bedframe. This has been one of the best higher priced items we’ve ever purchased. You might want to consider one.
11. Set the Thermostat to 65 to 68 Degrees Fahrenheit
Maintaining a cool bedroom temperature between 65 and 68 degrees Fahrenheit can help your body achieve optimal conditions for restful sleep. A cooler environment promotes a natural drop in body temperature, signaling to your brain that it’s time to sleep.
If you’re too warm or cold, you may experience discomfort or interruptions in your sleep cycle. Experiment with this temperature range to find what works best for you and ensures a cozy night’s rest.
12. Plan at Least Seven Hours of Sleep
Adults should aim for seven to nine hours of quality sleep each night. To ensure you meet this goal, plan your bedtime based on your wake-up time and stick to it as consistently as possible.
Sufficient sleep supports overall health, improves mood, and enhances cognitive function. Prioritizing seven hours helps your body recover, reduces the risk of chronic conditions, and gives you the energy to face the day ahead.
13. Set Your Alarm for the Same Time Each Day
Waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This consistency strengthens your natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
Avoid the temptation to sleep in, as it can disrupt your rhythm and lead to grogginess. Over time, your body will naturally adjust to this routine, promoting better sleep quality and overall well-being.
14. Get Outside in the Natural Sunlight
Exposure to natural sunlight, especially in the morning, helps regulate your circadian rhythm, which controls your sleep-wake cycle.
Sunlight increases serotonin levels, boosting your mood and helping you feel more alert during the day. Spend 20 to 30 minutes outside daily or sit by a bright window to reap these benefits.
Regular sunlight exposure not only improves sleep but also enhances your overall mental and physical health.
15. Limit Alcohol Use an Hour Prior to Bedtime
While alcohol might make you feel drowsy, it can disrupt your sleep cycle and prevent deep, restorative sleep. Limit alcohol consumption in the evening, especially within an hour of bedtime.
Alcohol can interfere with REM sleep and contribute to waking up during the night. Opt for a calming herbal tea or water instead, and your body will thank you with a more restful and uninterrupted night’s sleep.
16. Reserve Your Bed for Sleep (and Sex:) Only
Your bed should be a sanctuary for rest and relaxation. Avoid activities like watching TV, scrolling on your phone, or working in bed, as they can make it harder to associate your bed with sleep.
By reserving your bed for sleep and intimacy only, you strengthen your brain’s connection between your bed and quality rest. This simple boundary encourages healthier sleep habits and improves your ability to fall asleep faster.
17. Don’t Stay in Bed if You Can’t Sleep
If you find yourself tossing and turning for more than 20-30 minutes, get out of bed and engage in a relaxing activity. This could include reading, gentle stretching, or listening to calming music.
Staying in bed while awake can create stress and negative associations with your sleeping environment. Return to bed only when you feel sleepy to reinforce positive habits and help your mind associate the bed with restfulness.
18. Keep a Sleep Diary
A sleep diary can help you identify patterns or habits affecting your sleep quality. Record details such as your bedtime, wake-up time, activities before bed, and how rested you feel in the morning.
I use my Fitbit sleep tracker to monitor my sleep patterns so I can talk to my doctors about what’s happening. There have been times when I wake up every hour. Fitbit actually provides a chart that shows very detailed information about your sleep patterns.
Over time, this log can reveal insights into what helps or hinders your sleep. Share it with a healthcare professional if you’re struggling with persistent sleep issues to find solutions tailored to your needs.
19. Talk to Your Doctor or Therapist
If you’re consistently struggling with poor sleep despite good sleep hygiene, it’s time to consult a doctor. Sleep disorders like insomnia, sleep apnea, or restless leg syndrome may require professional intervention.
Your doctor can help identify underlying issues, recommend treatments, or refer you to a sleep specialist. Don’t hesitate to seek medical advice—quality sleep is essential for your overall health and well-being.
20. Consider Supplements
Supplements like melatonin, magnesium, or valerian root may support better sleep, but they should be used cautiously and under medical guidance.
Melatonin can help regulate your sleep-wake cycle, while magnesium relaxes muscles and calms the nervous system. I’ve even used magnesium cream on my feet at night to help me sleep.
However, supplements are not a cure-all and may not be suitable for everyone. Talk to your doctor before trying any sleep aid to ensure it’s safe and appropriate for your situation.
21. Limit Nicotine Use and Exposure to Smoke
Nicotine is a stimulant that can make it harder to go to sleep. Even exposure to smoke is believed to disrupt sleep patterns. Smoking impacts sleep onset, sleep duration, and sleep quality. It also increases the risk of sleep disorders such as sleep apnea and snoring.
22. Choose Comfortable Nightwear
The right nightwear can make a big difference in your sleep quality. Opt for breathable, soft fabrics like cotton or bamboo to keep you comfortable throughout the night. Avoid tight or restrictive clothing that may cause discomfort or interrupt your sleep.
Choose nightwear that makes you feel special every night! It will help you develop a mindset that bedtime is awesome! I’ve been wearing the same brand of nightgowns for 35 years because they are comfortable, cool, and loose.
Layer your sleepwear if you’re prone to temperature changes, or choose moisture-wicking materials if you tend to sleep hot. Comfortable nightwear helps you feel relaxed, cozy, and ready for a good night’s rest.
23. Understand Your Hormones
Hormones play a significant role in regulating your sleep, especially for women experiencing hormonal shifts due to menopause, menstruation, or pregnancy. Changes in estrogen, progesterone, and cortisol levels can impact your ability to fall and stay asleep.
Understanding these fluctuations can help you address sleep challenges effectively. Consider tracking your cycle or discussing symptoms with your doctor to explore solutions related to hormones.
Additionally, give yourself grace when sleep is problematic. I’ve learned that stressing about not being able to sleep just makes it worse.
As I’m writing this article, it’s about 9pm and we have a guest here, Micah, who is 23-years old. I mentioned to him that I’m writing an article about sleep hygiene. He said, “What’s the problem? Hot tea, hot shower, hot blanket…go to sleep!”
Wouldn’t it be nice if we could go through life with sleep being that easy?? 🙂
Final Thoughts
While I am not a medical professional who specializes in sleep hygiene, I have first-hand experience in dealing with sleep problems for my whole life. Even as a child, my exasperated parents would wait for hours while I tried to fall asleep each night.
I even wrote a well-researched article about why it’s okay to be a night owl because research indicates that some people are naturally their best at night.
However, I can assure you that life is harder as a night owl because the rest of the world is asleep while you’re wide awake.
If you would like additional information about sleep hygiene, check out the Sleep Foundation website. It’s a beautiful, easy-to-navigate website with everything you would ever want or need to know about SLEEP.
So if you struggle with good sleep, I hope these 22 sleep tips for women in midlife will help you get better sleep and make it possible for you to live your best life.
Good luck!
Love to ALL! ~ Susan
