WOMEN OVER 50: LET’S GET BETTER SLEEP

So, you’re spending adequate time in bed, but you typically wake up tired and unrested. Frustrating as it is, you can’t seem to shut your brain off long enough to get a good night’s sleep.

You’re way past your college days where you could sleep for 5 hours and have that last you two days. You’ve tried everything – sleeping pills, no caffeine, counting sheep, but nothing’s working. Fortunately, there exists a bunch other things you can do (or not do) to help you not only fall asleep quicker, but improve the quality of your sleep as well.

QUICK FACTS ABOUT BETTER SLEEP AND HEALTH FOR WOMEN OVER 50

• Sleep Needs: According to the National Sleep Foundation, adults aged 26-64 need 7-9 hours of sleep per night, and adults 65+ should aim for 7-8 hours. However, sleep quality tends to decrease with age due to changing sleep architecture, including lighter sleep stages and shorter periods of deep sleep.
• Health Risks of Poor Sleep: Chronic sleep deprivation is linked to an increased risk of health conditions, including obesity, diabetes, heart disease, and dementia.
• Exercise Timing: Physical activity improves sleep, but try to finish workouts at least 2-3 hours before bedtime.
• Insomnia Prevalence: Women are 40% more likely than men to experience insomnia, with menopause and post-menopause significantly increasing these rates
• Hormonal Impact: About 61% of post-menopausal women experience sleep disruptions like night sweats, affecting overall sleep quality.

BETTER SLEEP IS SELF CARE

When talking about wellness for women over 50, Sleep is one of the most powerful forms of self-care, especially when life feels heavy. For women dealing with the deep emotions of adult child estrangement or widowhood, sleep can often be hard to come by as thoughts and feelings linger into the night. But prioritizing restful sleep is essential; it helps us process emotions, boosts mental strength, and gives us the energy to face each day. Creating a calming sleep routine can offer a moment of peace each night, helping women on these journeys nurture their minds and bodies in a truly restorative way. Here are 9 tips to get better sleep.

9 BETTER SLEEP TIPS FOR WOMEN OVER 50

1. Meditation

Learning to invite breath into different parts of your body can help to focus your energy. By breathing into your belly, you engage your parasympathetic nervous system, which is the opposite of the “fight or flight” response.

In the state, your heart rate slows and the body is more likely to transition to sleep faster than it normally would. This deep breathing can be practiced throughout the day as well, in order to develop an automatic physical response. Meditation is personal and it can be used in conjunction with other tips on this list such as aromatherapy and listening to music.

If you need help getting started with meditation, check out this amazing book.

2. Yoga

Doing yoga or Pilates during the day or creating a yoga routine before bedtime is a great way to slow the body down physically. Hip opening stretches allow any excess tension and stress to be released, while forward bends create a sense of soothing introversion.

More stimulating yoga practice during earlier hours of the day allows excess tension to be released through a healthy outlet. Through mindfulness movements, the mind and body are able to connect, which allows sleep to come easier later on. 

3. Aromatherapy

Using aromatherapy at night can greatly improve your chances of sleep. Essential oils such as jasmine, lavender, and chamomile help the body to relax and induce sleep.

Lavender especially has been studied extensively as a natural sedative. One study, in particular, had a focus group of insomniac women in midlife.

Still, you may try different oils to see which scents resonate with your body but lavender and chamomile are great starters that work for most people. Putting essential oils on your wrists, neck, and even pillowcase can help to soothe you to peaceful sleep rather than letting thoughts in your brain race all night long.

4. Stay Cool!

It’s scientifically proven that you sleep better when you are cool. And any woman over 50 who has experienced night sweats would agree! That means having a cool room (around 65 degrees is best) and having a cool bed.

Try a gel mattress topper to help cool you down. Another great, and beautiful way? Have the right bedding for the right season. Tencel sheets are temperature regulating, among their other benefits. These are my favorites!

5. Massage

You might try rubbing your temples, neck, shoulders, upper back, and arms before bedtime to show muscles some love.

Tactile massage helps to release physical tension, which can cause discomfort that detracts from sleep. If you are unable to get comfortable in a resting position, you’re likely to remain awake for a longer period of time. Self-massage and partner massage are both great ways to ease muscles. There are many massage devices on the market now that can ensure your neck and shoulders are relaxed and ready to rest. Try this Shiatsu massager.

6. Music and White Noise

Soothing music or nature sounds are a common sleep aid for lots of individuals who find themselves unable to relax. Try listening to your music and concentrating on deep breathing to transition into dreamland rather than counting sheep. To me, French music or Hawaiian music are instantly calming. If you live somewhere that outside noises are disruptive, you should order a white noise machine! 

7. Create a Routine

Creating a bedtime routine is one of the underappreciated and underutilized ways to consistently and reliably induce sleep.

Whether it’s taking a warm bath, brushing your teeth, reading a book, or drinking a glass of milk before bed; consistently doing the same routine before going to sleep can let your body know when it’s time to wind down and will make sleep easier in the future.

Three to four weeks of consistency is a good starting point as it’s generally believed that this is the period it takes to develop habits that stick.

8. Honor Your Bedtime

Particularly if you’re still working, it’s important to go to bed on time so you get at least 7 hours of sleep. If you consistently go to sleep late, say by one hour every night, you basically rob yourself of a full night’s sleep every week!

9. Exercise

Exercise can help you to improve the quality of your sleep, but WHEN you choose to exercise is very important. Contrary to what you may believe, exercising before bed won’t tire you out.

The release of certain hormones can give you a false sense of feeling active and refreshed. This is why it’s recommended that any major exercise be done a few hours before your regular or intended bedtime.

10. Nap Early or Don’t Nap At All

Late naps decrease sleep drive and make it much harder to fall asleep when it’s bedtime. Take a nap, but make sure it is early in the day!

BETTER SLEEP PRODUCTS FOR WOMEN OVER 50

 

HOW TO SLEEP BETTER OVER 50

These natural, time-tested tips are easy to try and can make a real difference in your sleep quality and overall well-being. Women over 50 have unique sleep needs, and by integrating practices like yoga and meditation, you can deepen the connection between mind and body. Aromatherapy, massage, and calming music can further soothe your senses, creating a holistic approach to better sleep.

Think of your pre-sleep routine as an essential part of self-care—because quality sleep is the best form of medicine. Experiment with these strategies to build a bedtime ritual that’s as unique as you are. By tuning in to what works best for your body and mind, you’ll be setting yourself up for more restful nights and brighter days. Embrace these habits, and let sleep become a time of true relaxation, renewal, and healing.

What do you do to help yourself sleep better? Let us know in the comments at the bottom of this page!

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This article was written by Trysh Sutton & updated by Honey Good. Trysh is a wife, mother, strategic leader, and teacher. She runs a website called Pure Path, which is a naturopathic wellness site that promotes healthy living and healing through the use of essential oils and sustainable living. You can follow her on social media to learn more about the benefits of essential oils and healthy living practices.