Sleep Like You Used To: Simple Routines for Restful Nights
Do you find yourself wide awake at 3am, staring at the ceiling and wondering why your body won’t switch off? You’re not alone. Midlife hormones, stress, and even what you eat and drink can all affect the quality of your sleep. The result? You wake up groggy, low on energy, and craving sugar or caffeine just to get through the day.
Why Does Sleep Matter
Sleep is one of the most underrated pillars of midlife health. It’s not just about feeling rested, it’s about how your body repairs, regulates hormones, and manages weight.
Hormones: Lower oestrogen and progesterone in midlife can make sleep lighter and more disrupted.
Stress & cortisol: Higher stress hormones can keep your brain buzzing at night.
Blood sugar: Evening sugar or alcohol can cause night-time wake-ups and restless sleep.
The good news is that small tweaks to your daily routine can make a huge difference.
Practical Tips
Here are some simple steps to reset your sleep:
Set a bedtime routine: Aim for the same sleep and wake times each day to train your body clock.
Switch off screens: The blue light from phones and TVs blocks melatonin (your sleep hormone). Try switching them off an hour before bed.
Rethink evening snacks: Avoid sugary foods or alcohol late at night. Instead, if you're hungry, opt for a light protein-rich snack (like Greek yoghurt or a boiled egg).
Create a sleep sanctuary: Keep your bedroom cool, dark, and clutter-free. Even small changes like blackout curtains, an eyemask or a lavender spray can help.
Relax your mind: Journaling, breathwork, or a 10-minute meditation can calm racing thoughts before bed.
Your Challenge This Week
Why not try one new evening ritual from the tips above? This could be turning off screens earlier, enjoying a herbal tea, or writing down tomorrow’s to-do list before bed. Notice how your sleep feels after just a few nights.
Better sleep doesn’t have to be complicated. It’s about creating calm, consistent routines that work with your body, not against it. I’d love to know: What’s your biggest struggle with sleep right now? Hit reply, I read every response.
And don’t miss next week’s newsletter, where we’ll look at how strength training can become your secret weapon for thriving in midlife.