Restful-Nights: Conquering-Insomnia- -After-50

Uncategorized Apr 09, 2024

Dear Friends,

😫Does the sound of a good night's sleep feel like a distant memory? You're not alone. Many women over 50 experience insomnia, often due to hormonal changes during menopause or simply the natural shift in sleep patterns as we age.

😴But fret not! Here are some tips specifically for us to reclaim those restful nights:

  • 🤗🫂Embrace-Routine

Our bodies crave predictability. Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle.

  • 🛀Craft-Calming-Bedtime-Ritual:

 Take a warm bath, read a book, listen to calming music – create a routine that signals to your body it's time to unwind. Avoid screens for at least an hour before bed, as the blue light they emit can disrupt sleep.

  • 🥱Naps-Need-Limits:

 Short daytime naps can be refreshing, but long naps or napping too late in the day can interfere with nighttime sleep. Aim for naps under 30 minutes before early afternoon.

  • 🚶‍♀️Exercise-for-Better-Sleep:

 Regular physical activity can significantly improve sleep quality. However, avoid strenuous workouts close to bedtime, as they can leave you feeling too energized to sleep.

  • 🖤Beyond-the-Bedroom:

Your sleep environment matters. Keep your bedroom a sanctuary:  cool, dark, and quiet. Only use it for intimate moments and sleeping. Invest in blackout curtains and earplugs if necessary.

Now, let's explore some lesser-known remedies:

  • 👍Acupressure-for-sleep:

 Apply gentle pressure to the space between your thumb and index finger for a few minutes. This acupressure point is believed to promote relaxation and sleep.

  • Sleepy-Time-Tea-Warm-Milk 

Heat some milk with sleepy time te

  • 🧂Magnesium- Magic-for-sleep

This mineral plays a vital role in regulating sleep. Consider a warm bath with Epsom salts (magnesium sulfate) or consult your doctor about a magnesium supplement.

  • 🪻Lavender-Love-for-Sleep:

The scent of lavender is known for its calming properties. Try a few drops of lavender essential oil on your pillow or a lavender sachet near your bed.


  • 🛌Move to a different location; 

Stop tossing and turning , get into a a different room, bed or couch.

Remember, if your insomnia persists, consult your doctor to rule out any underlying medical conditions.

Sleep Tips 

Sweet Dreams,

Sharon North Pohl

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