Midlife… It’s that time when everything just seems to change, including our sleep. After a long day of juggling chores, work and family, you’d think your pillow would instantly pull you into some much-needed rest. But there you are, wide awake in the wee hours!
Yes, sleep troubles are common for us women in midlife. This phase of life comes with ups and downs, and unfortunately, many restless nights, too. The hormonal shifts we experience, and various lifestyle factors can really throw a wrench in our sweet slumber!
So, if you’ve been finding yourself staring at the ceiling at 2 AM, you’re in good company. We’ll explore why catching sleep just seems a little out of reach in menopause! With the tips and insights in this article, you can achieve sleep serenity again in midlife and beyond!
Sleep and Aging: Why Is It Challenging to Sleep in Menopause?
Many possible factors can explain why we have a hard time falling asleep while aging — or at least getting a decent one. It could be because of something as straightforward as your hubby’s snores or something a little more science-y that affects how your body works!
Hormonal fluctuations, stress, anxiety, poor diet, lack of physical activity, environmental factors and underlying health issues (such as leaky bladder, thyroid problems and sleep apnea) are the common reasons behind sleep troubles in midlife.
First off, let’s talk about hormones — specifically, estrogen and progesterone. Think of these two as your natural sleep buddies, gently lulling you into dreamland! Estrogen actually has stimulating effects in the mind and body, but progesterone does a great job countering those effects. Thanks to its calming and soothing properties!
Now, both hormones fluctuate when menopause rolls around, but it’s progesterone that declines first in perimenopause. Without the comforting presence of progesterone, many of us may find ourselves wrestling with insomnia!
Stress is another big factor. Not only does it trigger racing thoughts and anxiety that can keep you up at night; it also affects your liver — which plays a crucial role in sleep-wake cycles.
The liver helps metabolize cortisol (stress hormones) and melatonin (sleep hormones). When you’re constantly stressed and your cortisol levels are through the roof, the liver has to work overtime, causing melatonin to struggle to do its job.
The result? You guessed it — sleepless nights!
Oh, and did I mention our ever-so-sneaky bladder? As we age, it can become a bit less reliable. You might find yourself dashing to the bathroom in the middle of the night, interrupting what might have been a solid snooze.
Then there’s that tiny but mighty thyroid gland responsible for many bodily processes and can also influence how you sleep.
Studies have shown that high levels of thyroid-stimulating hormones (TSH) in hyperthyroidism trigger insomnia symptoms — including sleep disturbances, irritability, stress and anxiety. For some women, thyroid issues can pop up during menopause due to hormonal and metabolic changes, but hey, it is very much preventable!
Do you snore, choke, or gasp while sleeping? These could be signs of sleep apnea, which is pretty common for midlife women. Hormonal changes and weight gain can usually up the risk for this condition. It messes with your sleep by causing repeated breathing interruptions — leading to fragmented sleep and keeping you from getting that deep, restorative rest. When untreated, sleep apnea can lead to serious health issues.
And, of course, your daily lifestyle choices play a significant role here. Eating highly processed foods, lack of exercise, the kind of environment surrounding you (both physical and social) — they can really mess with your sleep quality!
Not to mention that in today’s fast-paced world, prioritizing sleep often gets thrown out the window. Some of us scroll through our phones or binge-watch our favorite shows because we can’t miss the latest plot twists, right? All this overstimulation can leave our minds buzzing well into the night!
So, what can we do?
Taking control of your health is the first step. And I mean, really putting the time and effort into making a difference in your well-being! While many things might seem beyond our control, there are also a lot of steps we can take to improve our overall lifestyle!
Further down, I’ve got tips and hacks to share with you so you can reclaim your nights and finally catch that well-deserved sleep. Let’s figure it out together!
But for now, I want you to really embrace all the good things you could get from a restful night.
Spoiler: It’s much more than just a sound mind and a revitalized body!
How Important is Sleep for Midlife Health?
9 Benefits You Shouldn’t Miss!
It’s both funny and sad to realize that most of the basic things we do are often the most neglected. Sleep, nourishment, movement, breathing — there’s a reason why they’re called “fundamental”! They aren’t just made to be part of our daily routine. They sustain us, and it’s time to give our body the support it needs while aging!
Zooming in to sleep, here are the tremendous health benefits you can actually get when you make sleep non-negotiable!
Benefit #1: More Balanced Hormones!
Hormone regulation takes place while you’re sleeping soundly at night. That’s right! Your ovaries, adrenal glands and other important organs team up to work their magic — balancing hormones like estrogen, progesterone and testosterone while you’re dreaming of tropical getaways! Sleep also regulates your hunger and satiety hormones, leptin and ghrelin. Plus, your body produces good amounts of melatonin while you sleep!
Benefit #2: Reduced Hot Flashes and Night Sweats!
Night sweats, those sweaty wake-up calls are one of the biggest culprits stealing our beauty sleep during menopause. But when you’re well-rested, you’re helping your body reduce stress and anxiety —two common triggers for night sweats. Plus, your brain’s temperature control center, the hypothalamus, gets a much-needed recharge!
Benefit #3: More Stable Energy Levels!
A good night’s rest helps stabilize your energy levels throughout the day, meaning that you’ll feel less fatigued and more vibrant. This is the kind of energy we want to reduce the chances of an afternoon slump!
Good sleep quality enhances your body’s ability to regulate energy production, making you feel more alert and focused. With stable energy levels, you can tackle your day with enthusiasm, from workouts to work meetings, without the constant need for caffeine boosts or sugary snacks! Along with that, better energy also contributes to an improved mood, as you’re less likely to feel irritable and drained.
Benefit #4: Beter Emotional Regulation!
Whether it’s stress, anxiety, irritability or mood swings that’s stealing your peace, getting that good sleep is your gateway to emotional balance!
With quality sleep, you get to have balanced hormones and more feel-good brain chemicals. We’re talking about progesterone, serotonin, dopamine and endorphins — which all help you stay calm, relaxed and happier!
Benefit #5: Sharper Brain Function!
Did you know that catching those quality Z’s can work wonders for your memory, learning, and focus? Yup! When you’re in dreamland, your brain gets busy recharging itself — pumping blood to your neurons and ensuring your neurotransmitters are doing their happy dance. So, if you want to stay on top of your game, make sleep your bestie!
Benefit #6: Happier Weight!
Who knew sweet slumber could be such a fabulous weight loss ally? While you snooze, your body is busy kicking excess sugar to the curb, sparing you from unwanted fat deposits in, let’s just say, less flattering places. wink
And as mentioned earlier, sleep regulates the hormones leptin and ghrelin. Leptin is like your personal appetite superhero, keeping those pesky cravings in check. Ghrelin gives you that gentle nudge on when to munch or when to put that fork down. In short, a good night’s sleep can help you achieve your weight goals!
Benefit #7: Increased Natural Immunity!
When you hit the hay, your immune system gets a serious boost. It activates those powerful immune cells and tells inflammation to take a back seat. This means you’re less likely to be knocked down by viruses and bacteria! While you dream away, your body is also busy metabolizing glucose better, cleaning up blood vessels and regenerating damaged cells. Talk about a multitasking machine!
Benefit #8: Slower Aging Process and Promotes Longevity!
Want to discover the secret to looking and feeling youthful? Sleep is a game-changer! During those precious hours of rest, your body releases two fabulous anti-aging hormones — DHEA and growth hormones. These little wonders help fight off stress, repair damaged tissues and keep your body regenerating like a boss. So go ahead, embrace that beauty sleep and watch the magic happen!
Benefit #9: More Positive Outlook in Life!
Ever wake up with that “I can take on the world” feeling? Thank your sleep for that! When you slumber, your brain gets busy reorganizing your thoughts — helping you whip up a batch of positive vibes. It’s like a mini mental makeover! So, the next time you hit the pillow, know that you’re not just resting; you’re prepping for a brighter, more positive day ahead!
9 Natural Solutions for Sleep Deprivation and Feel Rested!
Now that you know all the amazing gifts you can get from sleep, here are some of the natural sleep remedies you can embrace to upgrade that sleep routine!
1 Unpack your emotional baggage!
As you get ready for bed, it’s essential to address any emotional stress or heavy feelings that might be weighing you down. Journaling can be a powerful tool for this — take a few minutes each evening to write about your thoughts, feelings and experiences of the day. It could also be something deeper, perhaps an unresolved issue from the past.
By putting your emotions on paper, you can free your mind of “mental clutter” and make room for peaceful sleep. And then, you can use mindfulness practices or meditation to help you process or release any tension before bedtime!
2 Fuel your body with hormone-balancing and nutrient-dense foods!
A healthy diet can do wonders for keeping those hormones balanced and, in turn, enhance your sleep! Load up on leafy greens and cruciferous veggies — they’re bursting with essential vitamins and minerals. Fiber is also your best friend for keeping you feeling full and satisfied longer. Goodbye, snack attacks!
For your proteins, you can go for some delicious seafood, salmon and shellfish. Nuts and seeds are great too! They’re not just tasty; they help keep your hormones in check while delivering some serious nutrition.
A quick tip: Try to skip those big meals late at night. You want to give your body a chance to digest without working overtime while you sleep.
And let’s get real for a moment — it might be time to say goodbye to sugar, dairy, and gluten. I know, I know! But it can really make a difference in how you feel.
If you love your coffee, aim to have that last cup before 3 p.m. Trust me, your sleep will be thankful! I’ve got some healthier coffee alternatives in this article, you might want to check them out!
Wine is also a beloved go-to for many of us to kick back and relax — I get it! But just remember that while it might help you unwind, it can also mess with your sleep cycle. You might drift off easily, but the early morning wake-up call might not be as fun!
3 Take sleep-enhancing herbs and supplements for added support!
Have you tried any of the natural sleep-enhancers, like ashwagandha, chamomile, Valerian root, black cohosh, Shatavari, ginkgo biloba, magnesium, theanine, lavender and St. John’s Wort?
If you haven’t yet, believe me, they’re worth trying! These little herbal powerhouses and supplements can help balance things out during midlife. Some of them are especially beneficial for stimulating melatonin production, too!
FACT: Even though sleeping pills can be helpful, sleep experts and holistic practitioners say that they are mainly sedatives — NOT real sleep enhancers. They make you feel sleepy, yes, but they do not promote the natural cycles of sleep that your body needs to rest and recover!
4 Get your body in motion!
Staying active can greatly improve your sleep quality by flushing out toxins, excess cortisol and sugar that might be keeping you awake. Aim to get outside every day for some sunshine! Activities like walking, jogging, or swimming can also be beneficial.
If you’re more all-in with your exercises, incorporate strength training or HIIT workouts. Regular movement boosts your energy levels and can lead to more restful sleep!
5 Engage in mind-body practices!
Is your mind overactive as you go to bed? Relax by doing deep breathing techniques, a few stretches or some mind-body practices! Yoga and meditation are great tools for this. You can do a short routine at night to fall asleep! Other practices, like qigong, Pilates, tai chi and reiki are also worth trying during the day, to set you up for a more relaxed night!
Why not listen to some guided meditation and affirmations? Here’s a great video to get you started!
6 Stick to a sleep routine!
Have a consistent sleep schedule by going to bed and waking up at the same time each day. While it’s okay to have some flexibility on weekends, try to keep those late nights and late wake-ups minimal! This is vital to support your internal body clock, also known as the circadian rhythm.
You might also want to consider starting a wind-down routine two hours before bed! This might include dry brushing, a calming massage, a warm bath or journaling to clear your mind. Whatever suits your kind of relaxation, go for it!
7 Revamp your bedroom!
Create a serene and inviting sleep space. Choose comfortable and breathable bedding to enhance your sleep quality! And make your bedroom a sanctuary for rest and intimacy only.
You can achieve that by reducing noise, keeping it tidy, putting up some ambient lights, maintaining a cool temperature and ensuring good ventilation or airflow by opening your windows!
Speaking of good airflow, any plant choices? Devil’s ivy, snake plant and peace lily are fantastic to help increase oxygen flow in your room!
Also, keep your gadgets away and minimize watching TV or using mobile devices before bed. The blue light emitted from screens can disrupt your sleep patterns, making it harder to fall asleep!
8 Try essential oils!
Scented candles are out, essential oils are in! Chamomile, lavender, peppermint, frankincense and ylang-ylang are especially great for that unbeatable sleep.
Top up this aromatherapy experience with some soothing music! Classical songs and nature sounds can help you fall asleep quickly. They are like lullabies to your mind and body!
9 Seek professional help if needed!
If you’ve tried those tips and still can’t catch a break with your sleep, it’s perfectly okay to reach out for professional support! Sometimes, just having someone to guide you can make all the difference.
Have you heard of tapping, also known as the Emotional Freedom Technique (EFT)? It’s a fantastic method for calming both your body and mind — helping ease pain, tackle sleep issues and even reduce anxiety.
I highly recommend checking out life strategist and EFT practitioner Sally Thibault. She has some really engaging videos that explain how to tap effectively! Here’s a great beginner-friendly video you might find helpful:
And then there’s Cognitive Behavioral Therapy (CBT). This approach is a wonderful non-medicated option that’s been proven to help with insomnia. It focuses on changing the thoughts and behaviors that contribute to your sleep difficulties. If you think you might benefit from that, seeking out a therapist can be a great next step.
My personal bedtime routine:
Okay, let me share a little secret about my nighttime routine! There was a time when I’d wake up every few hours every night — thanks to those pesky night sweats and an urgent need to visit the bathroom. And what did I do? I’d lay there, heart racing, peeking at the clock, counting down the minutes I wasn’t sleeping!
But I’ve flipped the script on that now. Along with all the tips I’ve shared, I’ve added this super simple rule: No clock-watching! Seriously, it’s a game changer. By ditching the countdown and just focusing on relaxing, I’ve saved myself from a mountain of anxiety.
So, if you find yourself in the same boat, let yourself just breathe, forget about the time, and allow the night to unfold again. Sweet dreams ahead!
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References:
pmc.ncbi.nlm.nih.gov/articles/PMC4377487
pmc.ncbi.nlm.nih.gov/articles/PMC8423342/
pubmed.ncbi.nlm.nih.gov/26097736/
cdc.gov/sleep/about/index.html
newsinhealth.nih.gov/2013/04/benefits-slumber
sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-41
drweil.com/health-wellness/body-mind-spirit/sleep-issues/natural-sleep-aids-tips/
