Navigating life's demands—whether it's a high-powered job, caring for family, or adapting to changes in our bodies—enjoying a good night's sleep often feels more like a luxury than a necessity. For many of us, especially as we approach mid-life, those middle-of-the-night awakenings have become all too common. Whether due to hormonal shifts, daily stressors, or the relentless glow of our screens, achieving restful sleep seems like a constant struggle.

For women in our 40s, the battle for sleep often boils down to a mix of hormonal changes and life's pressures. A significant number of us encounter sleep disturbances during perimenopause, with symptoms ranging from night sweats to insomnia. These aren't just minor annoyances; they deeply affect our physical and mental health. The journey through perimenopause and menopause, with its fluctuating levels of progesterone and estrogen, disrupts our sleep patterns. Recognizing and understanding these shifts is crucial for tailoring our sleep hygiene practices to our evolving needs.

My Must-Read for Gen X Women

Ada Calhoun's "Why We Can't Sleep: Women's New Midlife Crisis" has struck a chord with me and many friends. Calhoun delves into the unique pressures and expectations that exacerbate our sleep issues, from career hurdles to financial worries to fulfillment in life. This book feels like a heart-to-heart with a friend, illuminating our collective generational challenges and their impact on sleep.

3 Simple Holistic Tips for Better Sleep

1. Unplug for the Night: Setting a screen-time curfew can work wonders. The blue light from our devices disrupts our sleep cycle, so turning them off an hour before bed can help us unwind. Take inspiration from a client of mine who replaced her nightly Instagram scrolls with reading paperback books. The difference was night and day—literally. She found herself not only falling asleep more easily but also enjoying a deeper, more restorative sleep.

2. Breathe Easy: Dr. Andrew Weil's 4-7-8 breathing technique is a game-changer. This simple practice acts as a natural sedative, easing us into a state of relaxation. It involves breathing in for 4 seconds, holding for 7, and exhaling for 8. This can also be used to help you fall back to sleep for those 3am awakenings. For more details, check out Dr. Weil’s video here.

3. Yoga Before Bed: In my opinion, you can never have enough yoga in your life :) Incorporating gentle yoga poses into your nighttime routine can significantly enhance your sleep quality. Here are a few poses, recommended by Yoga Journal, that you can do right in your bed. My go-to for drifting off is reclining bound angle pose, but there are several others like Balasana (Child’s Pose) and Supported Reclining Twist that work wonders.

Improving sleep hygiene doesn't have to be a daunting task. By making small, intentional changes to your evening routine, you can significantly impact your sleep quality. Whether it's turning off your screens earlier, practicing calming breathing exercises, or incorporating restorative yoga poses into your bedtime ritual, the path to better sleep is within reach.

If you're seeking more personalized guidance on your journey to better sleep, I'm here to help. Schedule a complimentary 30-minute consultation with me here, and let's explore strategies tailored to your lifestyle, helping you achieve the restful sleep you deserve. Additionally, don't miss out on my upcoming webinar on March 6. It's a fantastic opportunity to learn more about holistic sleep hygiene strategies and engage in a supportive, interactive environment. You can register for the free community webinar here.