Natural Sleep Tips for Women Over 50: How to Fall Asleep Faster and Wake Up Refreshed
- Sally Schrempf
- Nov 28, 2021
- 3 min read
Updated: Jul 24
We often joke about getting our "beauty sleep," and the truth is, we really do need 7 to 9 hours of quality rest to stay healthy, happy, and look our best. But what happens when those essential Zzzs don't come so easily?
Falling asleep used to feel effortless (remember being a kid?). However, as we age, sleep can become increasingly elusive. If you're tossing, turning, or waking up at 3 AM wondering if it's too early for coffee, here are a few sleep tips I keep up my pajama sleeves:
1. Set the Mood: Create a Sleep-Friendly Environment
A few small changes to your bedroom can make a big difference in how well you sleep:
Keep it cool. A slightly cooler room helps your body signal that it's time to rest.
Invest in comfortable bedding. Natural fibers, such as organic cotton, bamboo, or silk, breathe better and feel amazing.
Use a sound machine or app. I love drifting off to the sound of ocean waves or a gentle rainstorm with an app like "Calm."
Keep the air in your bedroom (and your skin) moisturized with a humidifier.
2. Eat (and Sip) Smart Before Bed
Caffeine and sugar can mess with your sleep, but certain snacks can help:
Skip the late-night chocolate or coffee.
Choose foods like almonds, walnuts, bananas, kiwi, milk, or cottage cheese 2–3 hours before bed.
Herbal teas, such as chamomile or passionflower, can gently help you transition into a restful state.
3. Unplug and Unwind (No More Doomscrolling)
Screens are sneaky sleep-stealers. The blue light from phones, tablets, and computers can interfere with melatonin, the hormone that tells your body it's time to sleep. Try to:
Avoid screens for at least an hour before bed.
Skip intense or stressful shows (including the news).
Write down your to-do list to stop your mind from racing. It's like giving your brain permission to rest.
4. Skip the Nightcap (It's Not Helping You Sleep)
Alcohol might knock you out quickly, but it can cause restless sleep and wake you up in the middle of the night. It also blocks REM sleep—the most restorative phase—so you may wake feeling groggy rather than refreshed.
5. Try Natural Sleep Helpers
Melatonin: A low dose (I like 1mg or less) taken 30 minutes before bed can gently support your body's natural sleep rhythm.
Aromatherapy: Lavender is a classic for relaxation. Just skip the artificial stuff—look for essential oil blends and clean-burning candles made from beeswax or soy. (Light the candle while you're getting ready, and blow it out before you get into bed!)
6. Breathe Your Way to Sleep
This simple breathing method from Dr. Andrew Weil can help you relax when your mind won't slow down:
The 4-7-8 Breathing Technique:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale through your mouth (with a "whoosh" sound) for 8 seconds.
Repeat for four cycles.
7. Upgrade Your Beauty Sleep with Silk
While we sleep, our bodies work hard to repair the daily damage caused by stress, sun exposure, and environmental toxins. A silk pillowcase will help keep your head cool and is gentle on your skin and hair. As it's non-absorbent, it won't absorb all your night creams and serums, allowing them to work while you sleep.
I love my silk pillowcases and always pack one when I travel. And if I'm wearing silk pajamas, too, I feel very glamorous. (But I'm keeping my cotton sheets. If everything were silky, I'd slide right off the bed!)
Final Thought: Your Sleep Deserves Attention
Getting better sleep naturally isn't a luxury—it's part of feeling your best, aging joyfully, and taking care of yourself. Try a few of these simple changes and see what works for you.
Sweet dreams, my fellow night owls!
My favorite silk pillowcase is this undyed one from Fisher's Finery. It was named "best overall" by Good Housekeeping. I have a link to it on Amazon here.
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