Can’t sleep?
😴 Midlife sleep is tough…this makes it easier!
Getting good sleep in midlife can feel harder to find than the South Philippine Dwarf Kingfisher (yep, that’s a real bird—and apparently the rarest in the world! 🤪).
So many factors can affect how well you sleep.
And while you can’t control everything (like those wild menopausal hormones), there are things you CAN do to help you get to sleep.
One of those is having a solid evening routine.
Why This Matters
All sleep doctors agree that your evening routine plays a huge role in your ability to fall asleep and stay asleep at night. And not only will you be more energized and motivated to make smarter choices with your fitness and nutrition if you’re well rested, studies have shown that if you don’t get quality sleep at night, you are more likely to be overweight!
FITNESS SIMPLIFIED
Exercise is a powerful tool in your nighttime routine that can impact your quality of sleep.
Fitness Tip for Evening Routines
Do Gentle Movement
Gentle movement helps calm your nervous system, ease muscle tension, and get your body ready for rest.
The best bedtime exercises are slower, deeper ranges of motion, fewer reps, and methodical contraction and relaxation of the muscles.
Tough workouts near bedtime that make you sweat and raise your heart rate can actually make it harder to fall asleep.
It amps up your nervous system, increases your internal body temperature and gets your muscles engaged more.
But staying still for hours isn’t great either, especially if you frequently deal with a stiff and achy back.
Instead, try this simple bedtime routine with 3 gentle moves to help you relax and sleep better.
Gentle Bedtime Exercise Routine
- Hooklying thoracic rotation stretch - Hold for 3-5 deep breaths per side; This is marvelous because it eases any neck & shoulder tension you may be carrying from the weight of the day.
- Pelvic tilt & glute bridge - Do 6-10 repetitions; This will decompress your lumbar spine & gently active your hip & core muscles to stabilize your spine & pelvis better.
- 5-5-8 breathing - Do 5 breath cycles; This tones down your nervous system and relaxes both your mind and body.
Extra tip: For your first time through this routine, practice it earlier in the day. A pre-bed routine should be relaxing, and something familiar is the most relaxing. But when you’re learning something brand new, it might not have the same mellowing effect.
Did You Know...
- Are you shorter at night? Yep. Scientist believe that gravity gently compresses your spine during the day, by as much as 2.5 cm! While you sleep, your spine relaxes and your discs rehydrate—making you tallest when you first wake up in the morning.
- Patterned breathing (like 5-5-8 breathing) is a powerful method that instantly works to reset your nervous system and even lower your blood pressure.
- Your posture gets worse as the day goes on, which can leave your back, neck, and shoulders sore. A few posture exercises during the day can help ease the strain and improve your sleep.
NUTRITION SIMPLIFIED
A poor night’s sleep can make it harder to eat well the next day. And poor eating can make it harder to sleep at night.
It’s an easy cycle to fall into.
But you can break it.
Nutrition Tip for Evening Routines
Skip foods that negatively impact sleep
Once again, focus on what you CAN control.
You have control over the foods you choose.
Even if you’re craving comfort food, try eating something healthy FIRST—like a meal with protein and veggies.
Then decide if you still want those splurge-worthy foods after all (you may not).
Researchers are still working to fully understand the complex connection between nutrition and sleep.
But one thing that is widely agreed upon is that healthy eating habits encourage healthier sleeping patterns.
Remind yourself that better food choices all day long can help you sleep better at night.
That may be all the motivation you need to skip the foods that will impact your sleep the most:
𝗫 Processed foods
𝗫 Acidic foods
𝗫 Lots of added sugars
𝗫 Caffeine
𝗫 Alcohol
The nutrition habits that will help you get better sleep?
✔️ Eat regular meals throughout the day
✔️ Choose foods with protein, produce, and healthy fats
✔️ Never overeating or under-eating (aiming for 80% fullness)
Try these Nourish Bowls for dinner.
They are full of good, filling nutrients that won’t leave you feeling full and heavy.
Nourish Bowls With Bacon Dressing
More ideas for your evening nutrition:
- These Almond, Coconut + Date Bites are a great option if you get that sweet tooth at night - just one or two does the trick!
- Swap out your after-dinner glass of wine or cocktail for sparkling water or herbal tea
- Add a larger serving of protein to your dinners if you typically get hungry before bed
MINDSET SIMPLIFIED
We’ve talked about fitness and nutrition.
But they’re not the only parts of a good evening routine that you can control.
Here are other simple ways to get better sleep:
- Turn off screens 1–2 hours before bed. Even better? Leave your phone in another room. Gasp!
- Avoiding stressors like your email (see above), paying bills, or difficult conversations
- Try light stretching or rhythmic breathing to relax your body and calm your nervous system. (See the Fitness section!)
- Do a quick brain dump. Write down your to-do list or any thoughts to clear your mind.
- Make your room as dark as possible.
- Use earplugs or a white noise machine to block out sounds.
Screens and noise can lower your body’s melatonin and make it harder to fall asleep.
Even picking just one of these habits and doing it every evening can help you rest better.
Mindset Tip for Evening Routines
Create habits that help your body wind down and get ready for sleep
THE TAKEAWAY
A calming evening routine can make a big difference in your sleep quality, especially in midlife. You can make choices with your movement, food, and mindset to help you wind down and wake up feeling better.
- Do gentle movement
- Skip foods that negatively impact sleep
- Create habits that help your body wind down and get ready for sleep
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 390. 3 Easy Exercises to Get Better Sleep Tonight
Ep 258. Unlocking the Secret to Better Sleep
SPECIAL RESOURCE
Deep stretching routine helps to relieve tension and will relax your entire body! Great for beginners and works wonders as a pre-bed routine. Do this routine multiple times a week to improve your flexibility, release muscle pain and tension, and to feel your nervous system reset.
Full Body Deep Stretching Routine (pre-bed Routine for Better Sleep!)
Until next week... Be strong
