Waking up too often during the night? Struggling to fall asleep—or worse, waking up feeling just as tired? If you're in your 50s or beyond, you're not imagining it. Sleep changes as we age, especially for women, due to hormonal shifts, stress, lifestyle changes, and even how we process nutrients and light.

But the good news? With a few strategic bedtime habits, you can drastically improve your sleep quality. This article outlines six evidence-backed bedtime strategies tailored specifically for women over 50, to help you fall asleep faster, stay asleep longer, and wake up feeling restored.

1. Cut Caffeine and Alcohol After 3 PM

Even a seemingly innocent cup of coffee in the afternoon can impact your sleep. Caffeine can linger in your system for up to 6 hours—and after menopause, your body may metabolize it even slower. The result? Trouble falling asleep or lighter, fragmented rest.

Alcohol is another common sleep saboteur. While it may help you fall asleep quickly, it disrupts REM cycles and causes early morning awakenings. It can also increase nighttime trips to the bathroom. Aim to stop caffeine and alcohol by mid-afternoon for deeper sleep.

2. Eat a Lighter, Sleep-Friendly Dinner

Heavy, greasy, or sugar-rich meals close to bedtime can spike your blood sugar and cause digestive discomfort that interferes with sleep. Ideally, you should finish dinner 2 to 3 hours before bed and focus on ingredients that support sleep:

Lean protein: chicken breast, tofu, eggs
Complex carbs: sweet potatoes, brown rice
Magnesium-rich greens: spinach, broccoli

This combination supports melatonin production and keeps blood sugar steady overnight.

3. Warm Your Core and Feet

Many women over 50 experience cold feet or a chilly abdomen due to reduced circulation. Cold extremities can delay the body’s drop in core temperature that signals sleep—and a cool belly may even increase nighttime urination.

A warm bath, foot soak, or placing a warm compress on your abdomen before bed can improve circulation and help you relax faster. It's a small habit with a big calming effect.

4. Ditch Screens 30 Minutes Before Bed

The blue light emitted from phones, tablets, and TVs suppresses melatonin—the hormone that tells your brain it’s time for sleep. This is especially problematic for women over 50, whose natural melatonin levels may already be declining.

Replace screen time with low-light activities like reading a book, stretching, listening to soft music, or journaling. Even 30 minutes away from screens can significantly improve your sleep onset and depth.

5. Try 10 Minutes of Breathing or Gentle Stretching

Deep belly breathing, also known as diaphragmatic breathing, activates the parasympathetic nervous system—the one that promotes rest and relaxation. Combine this with gentle stretches focused on your neck, shoulders, and hips to release stored tension.

The goal isn't to “exercise,” but rather to cue your body that it’s safe to rest. Make this part of your wind-down ritual each night.

6. Add Natural Sleep Support: Magnesium, Melatonin, and Glycine

Your body’s ability to produce sleep-promoting compounds naturally declines with age. That’s where gentle supplementation can help. Consider:

Magnesium: Supports muscle relaxation and nervous system calm
Melatonin: Helps regulate sleep-wake cycles
Glycine: Lowers core body temperature and improves sleep quality

Start with low doses and monitor how your body responds. Look for supplements that are third-party tested and ideally NSF certified for safety.

Conclusion: Better Sleep Is Within Reach

Sleep isn’t just about how long you rest—it’s about how deeply you recharge. And as your body changes, your sleep routine should evolve too. Try incorporating even one or two of these habits this week and see how your nights transform.