How to sleep better in your 40s and 50s

Do you collapse into bed exhausted, only to find your mind racing? Or do you fall asleep easily but wake up at 3am, staring at the ceiling?

If this sounds familiar, you’re not alone. Sleep struggles are widespread during mid-life, especially for women, and they’re not just frustrating. Sleep impacts energy, mood, weight, hormones, and long-term health.

So why does sleep become such a challenge in your 40s and 50s, and how can you get the deep, restorative rest your body needs?

1. Understand the Role of Hormones in Sleep Disruption

During perimenopause and menopause, oestrogen and progesterone levels start to decline. Both hormones support deep sleep, regulate temperature, and calm the nervous system.

When they drop, you might experience:

• Night sweats

• Difficulty falling or staying asleep

• Increased anxiety or racing thoughts at night

💡 What helps:

• Include phytoestrogen-rich foods like flaxseeds, chickpeas, and tofu

• Balance blood sugar throughout the day to avoid nighttime cortisol spikes

• Manage stress with calming rituals before bed (e.g. journaling or meditation)

2. Balance Your Blood Sugar to Avoid Night-Time Wake-Ups

If your blood sugar drops too low at night, your body produces cortisol (a stress hormone) to stabilise it, waking you up suddenly and leaving you wired.

🥄 What helps:

• Avoid sugary snacks and alcohol late in the evening

• Eat a dinner with protein, healthy fats, and fibre

• Try a light protein-rich snack before bed (e.g. a boiled egg or a spoonful of almond butter)

3. Create a Bedtime Routine that Tells Your Brain It’s Time to Wind Down

We often underestimate the power of routine, but your brain loves rhythm. Having a consistent evening ritual signals that it’s time to switch off.

🛁 Try this:

• Dim lights and reduce screen time 60–90 minutes before bed

• Use calming activities like reading, stretching, or a warm bath

• Aim to go to bed and wake up at the same time each day, even on weekends

4. Watch Your Caffeine and Alcohol Intake

Caffeine can stay in your system for 6–8 hours, even if you feel you “handle it well.” Alcohol might make you sleepy, but it disrupts your REM sleep and increases night sweats.

☕️ What helps:

• Switch to herbal teas or decaf after 2pm

• Limit alcohol, especially close to bedtime

• Choose relaxing drinks like chamomile or warm milk in the evening

5. Support Your Sleep Environment

Your bedroom should feel like a calm, dark, and quiet sanctuary. As hormone shifts make you more sensitive to noise and temperature, your sleep environment matters more.

🛏 Optimise your space:

• Use blackout blinds or an eye mask

• Keep the room cool (around 16–18°C is ideal)

• Try white noise or calming nature sounds if you’re a light sleeper

You Can Sleep Better — Even in Mid-Life

Sleep might feel elusive in your 40s and 50s, but it is possible to rest well again. By addressing hormone shifts, stabilising blood sugar, and building a sleep-friendly routine, you can start enjoying more profound, refreshing sleep and wake up with more energy, better focus, and a lighter mood.

😴 Need help building a better bedtime routine? Why not book a complimentary 30-minute coaching session