No one really warns you, but sleep gets a little… finicky in your 60s. I used to fall asleep the second my head hit the pillow and stay there until morning. Now? I lie awake wondering if I forgot to water a plant I gave away six years ago. Whether I’m waking up too warm, tossing for no good reason, or mentally redecorating the guest room at 3 a.m., I’ve had to get more intentional about how to get better sleep in my 60s. And I have a feeling I’m not the only one navigating this nighttime circus.
Many women in their 50s and 60s find themselves in the same boat, and the truth is, it’s more important than ever that we figure this out. Good sleep isn’t just about feeling rested because it also affects our memory, our mood, and even how we age.
Here’s what I’ve learned about sleeping better in midlife and why I’m making it a priority.
Why Sleep Gets Harder As We Age
The reality is, our bodies change with time, and so does our sleep. Hormones shift during menopause, circadian rhythms adjust, and we don’t spend as much time in the deeper, restorative stages of sleep. It’s not unusual to wake up more frequently, have trouble falling asleep, or feel less refreshed in the morning, even after what used to be a full night’s rest.
Add in things like joint pain, way too many nighttime trips to the bathroom, or the occasional racing mind, and it’s no wonder so many of us are struggling.
The Real Cost of Poor Sleep in Midlife
It’s easy to brush off a few rough nights, but chronic sleep disruption can take a toll. Poor sleep has been linked to:
- Increased risk of heart disease and high blood pressure
- Mood swings and heightened anxiety
- Memory and focus issues
- Weight gain and insulin resistance
- Weakened immune function
- Changes in skin texture and elasticity
I’m not sharing this to scare anyone…it’s just a reminder that prioritizing our sleep is a form of self-care, just like eating well or staying active.
How to Sleep Better in Your 60s
1. Your Bedroom Might Need an Update
As our bodies become more sensitive, the environment we sleep in matters more than ever.
- Keep it cool: A room that’s too warm can make sleep impossible, especially if you’re dealing with hot flashes or night sweats. I aim for somewhere around 70°F. In the summertime, I make sure I have AC and a fan available to help me keep the temperature comfortable.
- Bedding counts: Natural fibers like cotton or bamboo breathe better and feel more comfortable against the skin.
- Mattress and pillows: These don’t last forever, and what worked a decade ago may not offer the support you need now. If you’re waking up sore, it might be time for a change.
I shared last week while chatting about posture that I replaced my old pillow with this envy pillow, which supports the curve of my neck. I love it so much I bought the travel size, which I use in our apartment. I also sleep with a small pillow under or between my knees, which helps my hips and lower back feel better in the morning.
2. Build an Evening Routine That Works for You
I’ve come to realize that a bedtime ritual is pretty important. Our bodies respond to gentle cues that it’s time to slow down, and I’ve had to be more intentional about creating those signals.
Here are a few things I do to create a healthy evening routine:
- Switch to softer lighting. I turn off the overhead lights after dinner and rely on lamps to create a calm, relaxing atmosphere that helps my body ease into rest mode.
- Step away from screens. I also try to avoid scrolling on my phone at night because i know it stirs up my thoughts instead of quieting them. Watching the news late in the evening will do the same thing.
- Set the stage for rest. I keep the bedroom as cool as possible, use blackout drapes, and play white noise to block out distractions that might wake me during the night.
- Stick to a gentle bedtime. I try to get in bed early enough to turn out the light by 10, even if I don’t fall asleep right away, it helps anchor my routine. Reading in bed is one of my favorite pastimes.
None of this is fancy, but together, it tells my body it’s time to rest.
I’ve started wearing a sleeping mask just in case my eyes aren’t closing all the way when I sleep. I assumed there would be a break-in period to get used to sleeping in this, but I slept right through the night the first time I tried it. It’s also a 100% light-blocking and zero-eye-pressure mask that’s very helpful for the summer when the sun comes up at a nauseatingly early hour. I’m sure I look goofy in this, but I don’t give a hoot because it helps me sleep better and keeps my eyes from drying out. Here’s what else I do for my chronic dry eyes.
3. Be Mindful of What You’re Eating and Drinking
Certain foods and habits can have a bigger impact on sleep than we might realize.
- Caffeine: I love my morning tea, but I try to stop by early afternoon and switch to Matcha which never gives me that jittery feeling. If you find yourself craving something warm in the evening, reach for a cup of Chamomile or valerian root tea instead.
- Alcohol: A glass of wine might feel relaxing, but it often disrupts sleep later in the night.
- Late-night snacks: I’ve read that a small protein-rich snack before bed can help avoid blood sugar dips that could wake you in the night. I try not to eat close to bedtime, so I can’t speak to this theory.
None of this means giving up the things you enjoy. It’s about paying attention to how your body responds and adjusting accordingly.
4. A Calm Mind Supports a Calm Body
Midlife brings a lot of mental noise…family, health, finances, aging parents, growing kids. It’s no wonder our minds don’t always want to settle down.
Here are a few things you can do to calm your mind before bedtime:
- Try a quick brain dump. Taking five minutes to journal before bed can help release thoughts and emotions from the day so they don’t keep circling as you’re trying to fall asleep. A gratitude journal is great for this too.
- Use calming techniques. A short meditation, deep breathing, or progressive relaxation can help signal to your body that it’s safe to let go and rest.
- Don’t force it. If I still can’t sleep, I’ll get up and read for a bit rather than lying there frustrated. Sometimes just taking the pressure off is enough to get me drowsy again.
5. Gentle Movement During the Day, Not Late at Night
Movement has become essential for me, not just for physical health but for better sleep. A long walk, a short Pilates session, or an at-home yoga class helps regulate my energy and makes it easier to fall asleep at night.
That said, I’ve learned that if I exercise too close to bedtime, I end up feeling wired instead of sleepy, so I don’t exercise too close to bedtime.
6. Know When to Ask for Help
If you’ve tried all the usual tricks and still can’t seem to get a good night’s sleep, it might be time to dig a little deeper.
Sleep apnea, restless legs, thyroid issues, and chronic pain are just a few of the medical reasons women struggle with sleep in midlife. Talk to your doctor. There are solutions available, and sometimes just knowing what’s going on is a relief in itself.
I struggle with restless legs syndrome, which tends to drive me crazy! It’s funny, or not so funny, but I can still remember my mom complaining about hers. When I’m really struggling, I’ll rub a healthy-sized squeeze of this magnesium body butter on both legs from my knees to the tips of my toes. It smells heavenly, and it seems to help calm down that jumpy, restless leg feeling. I don’t know if it’s the placebo effect that’s helping, and I don’t care…help is help ☺️.
7. Supplements and Natural Sleep Support
I’m not a doctor, but I do know that some gentle options can help when used thoughtfully. A few that have worked for me or others I trust:
- Magnesium: My cardiologist had me start taking this Magnesium Glycinate before bed for my heart health, and I find it also helps me unwind in the evening, especially if my muscles are tight.
- Melatonin: Melatonin levels naturally decrease with age, which may contribute to sleep difficulties in older adults. Melatonin can help improve sleep quality and duration, so I am all over it! It’s widely used to treat sleep issues and is particularly effective for jet lag or sleep problems related to shift work. My husband and I take Pure Encapsulations 3mg of Melatonin every night.
- Valerian: Valerian is a non-habit-forming herb that helps with sleep. My husband takes this tincture, which smells pretty nasty, so I prefer to take one of these Wild Harvest Capsules right before bed. It still smells absolutely revolting but seems to help me sleep, so I just toss it down quickly.
- I also take this Cortisol Manager in the evening because I learned that Ashwagandha supports calm and restful sleep.
- Herbal teas: Chamomile or valerian root tea is a calming way to end the day. Valerian tea is an “acquired” taste, so I stick with the Chamomile and like this one.
Again, always check with your healthcare provider before starting anything new—especially if you’re on any medications.
You can find my full list of supplements and vitamins here.
8. Let Go of “Perfect” Sleep
I have been concerned about my sleep, or lack of sleep, for the last several years and decided to buy an Oura ring to help me pay closer attention to it. I absolutely love my ring! It helps me track my sleep, exercise, and now my glucose levels in conjunction with this Stelo monitor.
Some nights will be better than others. I used to get frustrated when I couldn’t fall asleep right away, but I’ve learned that’s counterproductive. Rest is still valuable, even if it’s not eight uninterrupted hours. If I wake up, I try not to check the time or start counting how little sleep I’ll get. Instead, I focus on getting cozy, breathing deeply, and reminding myself that rest in any form is still restorative.
What are you doing to make sure you get restful, quality sleep? I’d love to hear your ideas.