Sleep is a pillar of health, yet so many of us, especially women in midlife, find ourselves running on fumes, surviving on just 5 hours of sleep a night (sound familiar?). For years, I lived like this, juggling responsibilities and collapsing into bed only to toss and turn. But once I started researching and testing sleep strategies, everything changed.
Now, I enjoy a glorious 7-8 hours of quality sleep each night. I wake up focused, alert, and in a better mood. I’m less hungry during the day, rarely catch colds, and yes, I look better too. If sleep feels elusive, let me share the practices that transformed my nights, and my life.
Sleep challenges during midlife are common. Hormonal changes, stress, and lifestyle habits all play a role. Research shows that 40-60% of women aged 40-70 experience sleep disturbances, and poor sleep quality is linked to weight gain, irritability, weakened immunity, and even an increased risk of chronic conditions like heart disease and diabetes.
But here’s the good news: you can reclaim your nights. It just takes intention and a little trial and error. Here are 12 tried-and-true strategies that worked for me (and could work for you too).
Ever heard of the circadian rhythm? It’s your body’s internal clock that thrives on consistency. By going to bed and waking up at the same time every day, even on weekends, you can train your body to fall asleep faster and wake up feeling refreshed.
Why it works: Studies show that irregular sleep patterns disrupt your circadian rhythm, leading to poor-quality sleep.
Tip: Set a “wind-down alarm” to remind you it’s time to get ready for bed.
Your brain needs signals to shift from “go mode” to “rest mode.” A calming pre-bed routine can do wonders.
Ideas for a routine:
• Take a warm bath with Epsom salts (bonus: magnesium absorbs through the skin!).
• Journal about your day or write down tomorrow’s to-do list to clear mental clutter.
• Practice deep breathing or gentle yoga stretches.
Why it works: Research from Harvard Medical School confirms that relaxation techniques reduce stress and promote deeper sleep.
That 3 PM coffee may seem harmless, but caffeine has a sneaky half-life of 5-6 hours, meaning half of it is still in your system at bedtime.
Why it matters: Caffeine blocks adenosine, the chemical that makes you feel sleepy. It also interferes with melatonin production, crucial for sleep regulation.
Pro tip: Switch to herbal teas like chamomile or rooibos in the afternoon.
Regular movement isn’t just good for your waistline, it’s a sleep enhancer too.
Why it helps: Exercise reduces stress, balances hormones, and improves your overall sleep quality. A study in the journal Sleep Medicine Reviewsfound that regular physical activity can decrease the time it takes to fall asleep by 55%.
When to exercise: Morning workouts are ideal. Avoid vigorous activity within 2 hours of bedtime, as it might keep you wired.
A late-night burger or big bowl of pasta might sound comforting, but it can wreak havoc on your sleep.
Why it matters: Eating heavy meals close to bedtime can cause indigestion and acid reflux, disrupting your rest.
What to do: Finish eating at least 3 hours before bed. If you need a snack, opt for something light like a banana or a handful of almonds.
Natural sunlight first thing in the morning tells your body: It’s daytime, let’s go! This strengthens your circadian rhythm and helps you sleep better at night.
Why it works: Sunlight increases serotonin production, which converts to melatonin in the evening. A study in Chronobiology International found that daily sunlight exposure significantly improved sleep duration and quality.
How to do it: Spend 15-30 minutes outside within an hour of waking.
Your phone, TV, and laptop emit blue light, which tricks your brain into thinking it’s still daytime.
Why it’s a problem: Blue light suppresses melatonin production, making it harder to fall asleep.
Solution: Use blue light-blocking glasses or switch devices to “night mode.” Even better, put the screens away and read a book or listen to calming music instead.
Raise your hand if night sweats have ever woken you up in the middle of the night. (Mine’s up too!) Keeping your bedroom cool, between 60-67°F, is ideal for sleep.
Why it works: Your body temperature naturally drops during sleep. A cool room supports this process and prevents overheating.
Pro tip: Invest in a cooling mattress pad or breathable, moisture-wicking bedding.
Dry air can cause stuffy noses, dry skin, and irritated sinuses, all of which can disrupt your sleep.
Why it helps: A humidifier keeps the air moist and comfortable, especially during winter or in dry climates.
Extra bonus: Add a few drops of lavender essential oil for a relaxing aroma.
Midlife women are often deficient in magnesium and vitamin D, both of which are vital for good sleep.
Magnesium: Calms the nervous system and helps regulate sleep-wake cycles.
• Best sources: Magnesium glycinate or magnesium citrate supplements.
Vitamin D: Taken in the morning, it regulates melatonin production.
• Sources: Supplements or foods like salmon, fortified orange juice, and egg yolks.
Tip: Always check with your doctor before starting new supplements.
Omega-3s are anti-inflammatory powerhouses that also support hormonal balance and brain health, contributing to better sleep.
Why it helps: Research in The Journal of Clinical Sleep Medicine links omega-3 intake with improved sleep duration and quality.
How to get it: Add fatty fish like salmon, chia seeds, or walnuts to your meals. If you’re not a fan of fish, consider a high-quality fish oil supplement.
When all else fails, let someone else lull you to sleep. Apps like Calm and Headspace offer guided meditations and bedtime stories designed to help you relax.
Why it works: Studies show that mindfulness meditation reduces insomnia and improves sleep quality.
Tip: Experiment with different narrators and styles until you find one that works for you. (Stephen Fry’s sleep stories are a personal favorite!)
Remember: getting good sleep isn’t indulgent or selfish, it’s essential. Prioritizing sleep improves every aspect of your life, from your energy levels and mood to your relationships and overall health.
So, pick one or two of these strategies to start with, and build from there. Don’t expect perfection right away, this is a journey, and every small step counts. And when you finally hit that magical 7-8 hours of deep, uninterrupted sleep? Trust me, you’ll feel like a new woman.
Sweet dreams, my friend. You’ve got this!
THINGS I AM LOVING LATELY
I want to share a few things I have been doing in my own life lately that are honestly making me feel so much better. Healthier. Calmer. More organized. More glowy. Just more like me.
Because I really do believe that a glow-up is built through tiny daily habits. Tiny shifts. Tiny rituals that slowly change how you feel.
THING ONE: My 10-Minute Morning Stretch Ritual
Nothing extreme. Nothing complicated. I just spend about ten minutes stretching in the morning before I do anything else.
And it has helped so much with morning stiffness, with my energy, with my posture, and honestly even with my mood. Women over 40 really need mobility work. Our bodies want movement and circulation and care, especially first thing in the morning.
THING TWO: A Capsule Pantry System
Okay this one sounds more boring than it is. But it has honestly changed the way I eat and the way I feel during the week.
Basically I keep a set of healthy staple foods stocked at all times. Brown rice. Quinoa. Whole grain or protein pasta. Beans. Sugar-free marinara sauce. Tuna packets. Canned salmon. Oatmeal. Greek yogurt. Frozen vegetables. Berries. Nuts. Sparkling water.
THING THREE: Organizing My Fridge by Zones
Okay I know this sounds random. But hear me out, because this has helped me so much.
I set up little sections in my fridge. One area for proteins. One for fruits and vegetables. One for grab-and-go snacks. One for drinks. One for meal prep containers.
Now I actually see the healthy food I bought instead of forgetting about it in the back until it expires. Cooking during the week feels calmer. Meal prep is easier.
THING FOUR: A Cuticle Oil Habit
Okay last one, and it is the smallest one. But I love it so much.
I keep cuticle oil and hand lotion sitting right on my desk at work. And during the day, during a little break, I apply both. That is it. That is the whole habit.
But it makes me feel polished and cared for throughout the day. It is a tiny little signal I send to myself that says — you matter. You deserve to feel nice today.
Set a Big Goal — Then Break It All the Way Down
I have a big goal. I know exactly where I am going. And I have written it down.
Make it a great day, friends!
Love, Jax
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These actions contributed most to my mindset shift and overall midlife glow up.
Make it a great day, friends!
Love, Jax
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How to change your beliefs in life to live more consciously with your chosen purpose and goals with a growth, mindset and a sense happiness.
1. Develop keen and accurate self-awareness.
2. Develop an accurate self-concept.
3. Be truthful to yourself and tell others the truth.
4. Make the connection between current choices and future results.
5. Behave in ways that are for your best interest.
6. Become self protective and self-determined.
Remember any new habit is difficult until we practice it which then it becomes easy. When you shift your mindset and belief system, you will end up creating new habits. You may experience a decrease in comfort level and a sense of security. There may be an experience in increased in anxiety. You will make mistakes and other people may react negatively to your shift in beliefs.
Once you change your beliefs and develop a growth mindset, you will be more self-responsible, more honest with more integrity, more self caring with more set boundaries. You will be able to identify your core values and personal desires. You will make more conscious choices. You will reprogram your subconscious mind. And then you will live a life of joy and happiness and self fulfillment.
I have applied this to my own life and I`ve learned this through getting a life, coaching certification and reading numerous books and assisting women over 40 who are looking to upgrade glow up and improve their lives by becoming one percent better every day.
Make it a great day, friends!
Love, Jax
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Skipping snacks sounded impossible until I learned what “hunger” actually is. Real hunger vs desire vs craving changes everything. Want the exact chart and habits I use for midlife weight loss? Listen now and tell me which one you’ll try?
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✨🌞 Early AM stretching before kettle ball, dumbbells, vibration plate and walking.
♥️ Schedule it. Protect it. Show up for it every week.
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Get an Accountability Partner — and Actually Time-Block Your Check-Ins if you are on a weight loss journey.
I have an accountability partner, actually two accountability partners. And we do not just casually text here and there and hope for the best. We actually time-block our check-ins. We schedule them. We put them in our calendars like real appointments. We connect at least once a week — sometimes in person, sometimes a phone call, sometimes a message — but it is consistent and it is planned.
Your accountability partner should be someone who is genuinely supportive but also honest with you. Someone who celebrates your wins AND holds space when things are hard without just telling you what you want to hear.
Schedule it. Protect it. Show up for it every week.
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🌸 Know your reasons why you want to loose weight. Write them down and read them throughout the day.
👍 Like and follow for more midlife, over 40 women`s wellness, weight loss, mindset and lifestyle inspiration.
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🌸 My 4 Habits, Non-negotiables I`m applying to my life and dream life upgrade.
10 Min. Morning Stretching Everyday
My Capsule Pantry System
My Fridge By Zones
Cuticle Oil Everyday
Simple but not stupid.
I`m building a new dream life and these daily glow ups habits and rituals are helping me get there.
Everyday I try new things to grow and improve and upgrade my midlife lifestyle.
I am on a mission to recreate my dream life over 40.
It is never too late. You can create anything you want with focus, energy and a growth mindset with a positive attitude.
Love,
Jax
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✨ Read the book You are a Badass, By Jen Sincero.
Published in 2013
Great read for women over 40…
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10 pounds down in 3 weeks at 48 with PCOS and perimenopause, no meds. Total of 191 lbs in 4 years. The twist: the biggest change happened before food and workouts. Want the 14 mindset practices that made it stick? What would you try first?
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♥️ A little about me...
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Reinvention isn’t luck. It’s a choice made in a quiet moment of honesty.
Save this Glow Drop for the days you forget your power.
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Dress linked in bio in my Amazon shop.
Love,
Jax
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✨ Read the book You are a Badass, By Jen Sincero.
Published in 2013
Great read for women over 40…
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New Podcast Episode!!!
"Why your 40s is the best age to finally put your health first!"
Your 40s aren’t a deadline. They’re a turning point. We talk heart health, bone density, muscle, brain fog, and simple shifts that actually work in midlife. Hit play and tell me: what’s one habit you’re starting this week?
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Seven May glow-ups that don’t require a new life: park walks, budget check-in, seasonal meals, hair refresh, nails, and more. Plus a free skincare ritual from my guide. Press play. Which glow-up sounds most like you?
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I love a packed morning routine before work. Really sets up my day.
Wake
Red light
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I fast till 12 so no breakfast. Just water & espresso.
Comment and let me know your favorite morning routine practice!
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Love,
Jax
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