Top 10 Healthy Habits for Better Sleep: Simple Lifestyle Changes for Women 35-55

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Let’s be honest—sleep is often elusive, isn’t it? As women balancing careers, family, and personal life, it can feel like there aren’t enough hours in the day, let alone time for quality sleep. I know the struggle all too well—there were nights when I tossed and turned, and mornings where coffee was my only lifeline.

But here’s the truth: sleep is critical for both our mental and physical well-being, no matter how busy we are. The good news? There are small, manageable habits that you can start incorporating today to improve your sleep—and trust me, they make a world of difference.

Ready to dive in? Let’s explore these top 10 healthy habits that’ll help you sleep better and feel more energized!

1. Create a Relaxing Bedtime Routine

One of the biggest game-changers for sleep is developing a calming bedtime routine. Think of it as preparing your mind and body for rest, the same way you prepare for the day ahead each morning. After all, it’s impossible to just switch off after a busy day without winding down.

For me, the key is dimming the lights about an hour before bed. I make a cup of herbal tea—chamomile is my go-to—light a few lavender-scented candles, and get cozy with a good book. Creating a peaceful environment helps my mind understand that it’s time to relax.

Pro tip: Ditch the screens at least 30 minutes before bed. The blue light from our phones and laptops tricks our brains into thinking it’s still daytime. If you must scroll, try enabling night mode or using blue light filter glasses. But really, grabbing a book is far more soothing.

2. Stick to a Consistent Sleep Schedule

Consistency is key when it comes to sleep. Have you ever noticed how easy it is to sleep in on weekends, only to dread the Monday morning alarm? That’s because our bodies love routine. Going to bed and waking up at the same time every day—yes, even on weekends—helps regulate your internal clock.

I used to be guilty of sleeping in on weekends, but once I started keeping a consistent sleep schedule, my body began naturally winding down at the right time. It was life-changing. You’ll notice that after a few weeks of sticking to a routine, falling asleep becomes easier, and waking up feels less like a chore.

If you’re just starting, adjust your sleep schedule in small increments—15 minutes earlier each night—until you hit your desired bedtime. It doesn’t need to be perfect, but the more consistent, the better.

3. Reduce Caffeine and Alcohol Consumption

I get it—sometimes, a cup of coffee is non-negotiable. But caffeine sticks around in your system longer than you think—up to 6 hours! So, if you’re having that 4 p.m. pick-me-up, it might still be in your system when you’re trying to fall asleep.

My advice? Stick to caffeinated drinks in the morning or early afternoon. If you’re craving something warm later in the day, opt for a soothing herbal tea. Personally, peppermint and chamomile are my favourites. They’re calming, and a little cup before bed is the perfect way to wind down.

Now, about that glass of wine… It may help you feel sleepy at first, but alcohol can disrupt your sleep later in the night, making it harder to stay asleep. If you enjoy a drink, try to have it earlier in the evening and pair it with a glass of water.

You can read our article on the unexpected health benefits of wine here.

4. Incorporate Mindfulness and Meditation

I’ll admit, that I used to roll my eyes at the idea of meditation. But once I gave it a try, I was hooked. Meditating or practising mindfulness before bed is one of the best ways to calm a busy mind—especially when your thoughts won’t stop racing.

If you’re new to meditation, don’t worry. There are so many apps like Calm or Headspace that can guide you through simple practices. Even just 5 minutes of deep breathing can make a big difference. Try this: inhale for four seconds, hold for seven, and exhale for eight. Repeat a few times, and you’ll feel your body start to relax.

Not into meditation? That’s okay too! You can practice mindfulness throughout your day, whether it’s taking a moment to breathe deeply while cooking dinner or practising gratitude before bed. These small moments of mindfulness add up and help reduce stress, ultimately improving your sleep.

Read about finding serenity here.

5. Exercise Regularly (But Not Too Late)

Exercise is like a magical sleep booster. The more active you are during the day, the more likely you’ll sleep soundly at night. I know it’s hard to find time for a workout when you’re busy, but even a 20-minute walk can work wonders.

The key is finding an activity you enjoy—whether it’s yoga, walking, swimming, or strength training. However, try to avoid intense workouts too close to bedtime. Your body needs time to wind down after vigorous exercise, so aim to finish your workout a few hours before bed.

Not a fan of intense exercise? Don’t sweat it. Even light stretching or gentle yoga before bed can help your body relax and prepare for sleep.

6. Limit Daytime Naps

Napping can be tricky. While a short power nap can refresh you during the day, long naps or napping too late can interfere with your nighttime sleep. If you’re struggling with sleep at night, try to limit your naps to 20-30 minutes.

Sometimes, though, a nap is just what you need to power through the day, and that’s okay! Just make sure it’s short and sweet. If you find yourself needing naps regularly, it might be a sign that you’re not getting enough quality sleep at night. In that case, focusing on improving your nighttime habits should be a priority.

7. Watch What You Eat Before Bed

Late-night snacks can be a double-edged sword. Eating too much or eating the wrong types of food can make it harder to fall asleep. Heavy, rich, or spicy meals can cause discomfort, especially if you eat them right before bed.

Instead, go for light snacks that promote sleep. Did you know almonds, bananas, and warm milk contain sleep-promoting nutrients? Try a handful of almonds or a small bowl of yogurt if you’re feeling hungry before bed. Just keep it light and balanced to avoid any digestive discomfort.

Pro tip: Carbs can actually help boost serotonin levels, which helps regulate sleep. So, a small carb-based snack like whole grain crackers might be just the thing you need.

Read about sleep-promoting foods here.

8. Optimize Your Sleep Environment

Let’s talk about your bedroom. If your room isn’t a sleep sanctuary, it’s time to make some changes. A cool, dark, and quiet environment is ideal for restful sleep. I recommend blackout curtains, especially if you live in an area with a lot of streetlights. If noise is an issue, a white noise machine can be a game-changer.

Comfort is also key. Invest in a good mattress and pillows that support your sleep style. Personally, I noticed a huge difference once I upgraded my bedding—it’s worth every penny.

Lastly, declutter! A clean, organized bedroom promotes a calm mind. You’ll be surprised how much a tidy space can influence how relaxed you feel.

5 Bedroom Hacks for better sleep Here.

9. Manage Stress Levels Throughout the Day

We all deal with stress, but the way we manage it can make or break our sleep. If your mind is racing with to-do lists and worries when your head hits the pillow, it’s time to find ways to manage stress throughout the day.

Whether it’s taking a 10-minute walk, practising yoga, journaling, or even just taking a few deep breaths, find what works for you. Reducing stress during the day will help prevent it from stealing your sleep at night.

For me, writing in a gratitude journal before bed helps clear my mind and focus on the positive. It’s a small practice, but it has a huge impact on my stress levels and my sleep.

10. Seek Professional Help When Needed

Sometimes, despite your best efforts, sleep problems persist. And that’s okay! If you’ve tried everything and you’re still struggling with chronic insomnia, sleep apnea, or another sleep disorder, it’s important to seek professional help.

Sleep is vital for your health and well-being, and there’s no shame in reaching out to a healthcare provider. They can help diagnose any underlying issues and suggest treatments that might be right for you. Don’t wait—better sleep is within reach with the right support.

Our thoughts: Prioritizing Sleep is Self-Care

At the end of the day, sleep isn’t a luxury—it’s a necessity. And as women who are juggling so much, prioritizing rest is one of the most important things we can do for ourselves. These 10 habits are simple but powerful, and with a little patience, they can make a world of difference.

Start small. Pick one or two habits that feel doable, and go from there. Sleep is a journey, but with consistent effort, you’ll soon be enjoying restful nights and more energized days. After all, the better we sleep, the better we can take on the world.

So, are you ready to start prioritizing your sleep?