For women aged 40 and up, sleep disruptions are common, especially with the hormonal changes that come with perimenopause and menopause. These shifts can cause frequent night waking, and when stress or anxiety hits, it can feel impossible to get back to sleep. Here are 10 effective, research-backed remedies to help you settle back into sleep — plus pre-bedtime tips to improve your overall sleep quality.
- Practice Deep Breathing Techniques
If you wake up feeling stressed, deep breathing can be incredibly calming. Slow, controlled breaths activate the parasympathetic nervous system, helping to reduce stress and bring a sense of relaxation. Try the 4-7-8 breathing method: inhale for a count of four, hold for seven, and exhale for eight. Repeat until you feel more relaxed.
Studies show that slow, controlled breathing reduces cortisol (the stress hormone) and stimulates the vagus nerve, which helps promote relaxation and support better sleep quality.
- Avoid Blue Light Before Bedtime
Electronic screens emit blue light, which disrupts the body’s melatonin production — the hormone that regulates sleep. Try avoiding screens at least an hour before bed, and if you wake up at night, avoid the temptation to check your phone or tablet. Exposure to blue light can overstimulate your mind, making it harder to fall back asleep.
Harvard researchers have found that blue light suppresses melatonin production more than other types of light, delaying the body’s readiness for sleep.
- Keep Your Room Cool and Dark
Temperature changes are common during perimenopause and can disturb sleep. Aim to keep your bedroom cool — ideally between 60-67°F — and use blackout curtains to minimize light exposure. A cooler environment helps with the body’s natural cooling process, which supports deep sleep.
The National Sleep Foundation recommends cooler temperatures for sleep, as they help the body maintain its core temperature and make it easier to fall asleep and stay asleep.
- Try Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation (PMR) involves tensing and then relaxing each muscle group in your body, moving from head to toe. This practice helps shift focus from anxious thoughts to a calmer state, encouraging relaxation.
PMR has been shown to reduce sleep disturbances and is especially effective for people experiencing insomnia related to stress.
- Incorporate Magnesium-Rich Foods or Supplements
Magnesium is crucial for muscle relaxation and supports nervous system health, both of which are essential for sleep. Eating magnesium-rich foods like leafy greens, nuts, and seeds, or taking a magnesium supplement before bed can help.
Studies indicate that magnesium supplements improve sleep quality, especially in older adults, by helping lower cortisol levels and promote relaxation.
- Use a Weighted Blanket
Weighted blankets apply gentle pressure that mimics deep pressure stimulation, a technique known to reduce anxiety and cortisol levels. This gentle weight can increase serotonin, which promotes relaxation and supports sleep.
The Journal of Sleep Medicine & Disorders reports that weighted blankets help reduce insomnia symptoms, with users experiencing fewer night awakenings and better sleep quality.
- Avoid Caffeine and Heavy Meals Later in the Day
Caffeine can linger in the body for hours, potentially disrupting sleep if consumed later in the day. Avoiding caffeine after midday and opting for lighter, easy-to-digest meals in the evening helps prevent issues like indigestion that can interfere with sleep.
The American Sleep Association explains that caffeine blocks adenosine, a compound that helps induce sleep, and late-night meals increase the likelihood of disruptive acid reflux and indigestion.
- Practice Mindfulness Meditation Before Bed
Mindfulness meditation can calm the mind and reduce anxiety, making it easier to fall asleep or return to sleep if you wake up. Apps like Headspace or Calm offer guided meditations specifically designed to ease you into sleep.
Studies from the American Psychological Association show that mindfulness meditation significantly lowers anxiety and reduces sleep disturbances, especially in adults with trouble sleeping.
- Try Lavender Aromatherapy
Lavender is known for its calming effects on the nervous system, making it a popular natural sleep aid. Place a few drops of lavender essential oil on your pillow or use a lavender-infused sleep spray to help promote relaxation.
Research published in the Journal of Alternative and Complementary Medicine shows that lavender aromatherapy improves sleep quality, especially for people with mild insomnia.
- Establish a Consistent Pre-Bedtime Routine
A relaxing bedtime routine signals to your body that it’s time to wind down. Gentle activities like a warm bath, light stretching, or journaling can help you unwind and prepare for sleep. Maintaining this routine nightly — even on weekends — helps improve sleep quality and can make it easier to fall back asleep if you wake up.
The Sleep Foundation recommends consistent pre-sleep routines to reduce insomnia symptoms, which is especially beneficial for women aged 40 and up.
These remedies can support a more restful night and help you gently fall back asleep when stress or anxiety interrupts your rest. Integrating these tips into your evening routine may make a big difference in your overall sleep quality.
And if your internal mind chatter is still getting the better of you, then reach out. I’d be happy to talk with you to discuss how you can achieve greater peace of mind, better health and well-being.
Michele Molitor, CPCC, CCHt, is a certified coach, clinical hypnotherapist, and co-author of the bestselling book, I Am Perfectly Flawsome – How Embracing Imperfection Makes Us Better. She coaches high-achieving professionals in reducing their overwhelm and reclaiming their self-confidence, calm, and clarity to create a thriving life and career. Connect with her directly to unlock your potential and step into your power with confidence.
