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Writer's pictureJanice Tracey

Sleep for Women over 50

Woman sleeping on brown pillow and duvet
A good nights sleep

Sleep for Women Over 50: Understanding the Challenges and Finding Solutions


As women enter their 50s, sleep can often become elusive. Many women over 50 report experiencing changes in their sleep patterns, including trouble falling asleep, frequent awakenings during the night, or difficulty staying asleep until morning. These changes can be frustrating and can significantly affect quality of life. Understanding why sleep becomes more difficult with age and finding effective strategies to address these challenges is crucial for maintaining health and well-being.


Many of my clients come to me for weight loss support and improving sleep is a key component of their success. Sometimes this happens naturally with changes in diet and lifestyle, but often I'll recommend specific solutions to support better sleep. 90% of my clients, regardless of wether that is what they present with, will need support with imporiving sleep.


Why Sleep Changes for Women over 50


Several factors contribute to sleep disturbances for women over 50, many of which are related to hormonal shifts and natural aging processes.


  • Hormonal Changes: During and after menopause, the body’s production of estrogen and progesterone decreases. These hormones play a role in regulating sleep, and their reduction can lead to night sweats, hot flashes, and an increased likelihood of waking up during the night.

  • Circadian Rhythm Disruptions: As we age, our body’s internal clock, or circadian rhythm, may shift, causing earlier bedtimes and earlier wake times. This change can make it harder to maintain a consistent sleep schedule.

  • Increased Stress and Anxiety: Many women over 50 may be dealing with stress from work, family responsibilities, or health concerns, all of which can make it difficult to relax and fall asleep.

  • Health Conditions: Age-related conditions like arthritis, restless leg syndrome, and sleep apnea are more common after 50 and can contribute to sleep disruptions.


How Sleep Works: The Sleep Cycle


Understanding how sleep works can help shed light on why disruptions can be so impactful. The sleep cycle is composed of two main phases:


  • REM (Rapid Eye Movement) Sleep: This is the stage where most dreaming occurs and the brain processes emotions and memories. REM sleep is crucial for cognitive health.

  • Non-REM Sleep: This includes deep sleep stages, during which the body repairs tissues, builds muscle, and strengthens the immune system. Non-REM sleep is critical for physical recovery and overall health.


A full sleep cycle lasts about 90 minutes and repeats multiple times per night. Disruptions to these cycles, such as waking up frequently or being unable to fall asleep, can interfere with the restorative processes that sleep provides.


Common Sleep Issues for Women Over 50


  1. Trouble Falling Asleep: This is often related to stress, anxiety, or a disrupted circadian rhythm. Many women report lying awake for extended periods at night, unable to drift off despite feeling tired.

  2. Frequent Nighttime Awakenings: Whether caused by hot flashes, hormonal changes, or health conditions, frequent awakenings can make it difficult to maintain deep, restorative sleep. Once awake, many women find it hard to fall back asleep.

  3. Waking Up Too Early: Another common issue is waking up earlier than desired, often feeling unrested. This may be tied to a shift in circadian rhythms or light exposure in the morning.


The Benefits of Good Sleep for Women Over 50


Quality sleep is essential for overall health, especially for women over 50 who may already be dealing with the effects of aging. Here are some of the key benefits of getting enough sleep:


  • Improved Mood: Sleep helps regulate emotions, and poor sleep can increase irritability, anxiety, and the risk of depression.

  • Better Cognitive Function: Memory consolidation and problem-solving skills are enhanced during sleep, so good rest helps maintain sharpness and focus.

  • Physical Recovery: Sleep is when the body heals and repairs itself. Poor sleep can lead to a weakened immune system, slower recovery from illness or injury, and more aches and pains.

  • Weight Management: Sleep plays a role in regulating hunger hormones, and poor sleep has been linked to increased appetite and weight gain, making it harder to maintain a healthy weight.


Risks of Poor Sleep for Women Over 50


Chronic poor sleep is associated with a range of health risks, including: Chronic poor sleep would be classed as getting less than 6-7 hours per night, consistently for months or years.


  • Increased Risk of Heart Disease: Poor sleep can contribute to high blood pressure and other cardiovascular issues.

  • Weakened Immune System: Sleep deprivation makes it harder for the body to fight off infections and recover from illness.

  • Cognitive Decline: Ongoing sleep disruption is linked to memory issues and an increased risk of Alzheimer’s disease.

  • Metabolic Issues: Poor sleep has been associated with insulin resistance, making it more difficult to manage weight and increasing the risk of type 2 diabetes.


Tips and Solutions for Better Sleep


While sleep challenges can be difficult, there are strategies that can improve sleep quality:


  1. Create a Consistent Sleep Schedule: Going to bed and waking up at the same time each day, even on weekends, can help regulate your circadian rhythm.

  2. Morning Light: Exposure to morning light (natural light of SAD lamp) helps reset your circadian clock.

  3. Optimize Your Sleep Environment:

    • Keep your bedroom cool, quiet, and dark. Consider using blackout curtains and white noise machines if necessary.

    • Invest in comfortable bedding and make sure your mattress supports your body well.

    • If hot flashes or night sweats are a problem, wear breathable, moisture-wicking sleepwear.

  4. Limit Stimulants and Alcohol: Caffeine and alcohol can interfere with sleep. Try to avoid these substances in the late afternoon and evening.

  5. Avoid big meals or too much sugary treats close to bedtime

  6. Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, or meditation before bed can help reduce stress and make it easier to fall asleep.

  7. Exercise Regularly: Physical activity, particularly earlier in the day, can help regulate your sleep cycle. However, avoid vigorous exercise right before bed.

  8. Limit screen time: One hour scrolling on phone or tablet before sleep can inhibit the production of melatonin which supports sleep

  9. Consider Natural Supplements: Melatonin, magnesium, or herbal teas like chamomile may help with sleep onset and relaxation, but it’s important to consult your doctor before starting any supplements. Your friendly nutritionist (Janice Tracey Nutrition) can make recommendations. But remember, supplements won't help if you are scrolling on your phone for hours before bedtime, eating a big meal too close to bedtime or too much sugar.

  10. Address Underlying Health Conditions: If you suspect that a health issue such as sleep apnea or restless leg syndrome is contributing to your sleep problems, consult a healthcare provider for proper diagnosis and treatment.


For women over 50, sleep can become more challenging due to hormonal changes, stress, and age-related health conditions. But it can also be due to a lifetime of busy racing minds, always thinking of others, worry or other emotional issues. However, by understanding how sleep works and implementing effective strategies, it’s possible to improve both the quality and quantity of sleep. Better sleep leads to better overall health, helping you to feel more energetic, focused, and ready to take on each day with vitality.


Final Thoughts

But remember, don't try to make too many changes all at once. All the interventions may not be needed and trying to change everything all at once can be overwhelming. Figuring out the solution to YOUR sleep issue is rooted in discovering why YOU may not be sleeping well. What works for one person may not work for another because the root cause of poor sleep may be different.


Check out my Classic Thrive 50+ which would be ideal for developing and monitoring a Personalised Sleep Plan tailored for your specific needs. Or book in for a FREE Discovery Call to have an initial chat.



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