The Ultimate Guide to Tackling Midlife Insomnia and Sleep Well Through the Night

2 am, staring at the ceiling, eyes wide open, thoughts racing.

By 4:30 am, you finally surrender to the best deep sleep, like a warm bath.

Finally, at 5 am, the alarm goes off, and you want to cry.

Wake up and drive without knowing if you will pass through a red signal. The day goes by, and you are on autopilot in a Zumbi mood; one more coffee will get you through the day.

This was my story for a while;

During this phase of a woman’s life, hormones are rewiring and resetting, and hormone imbalances can affect sleep.

That’s when sleep hygiene plays a significant role in helping to have a whole night of sleep.

I use a few strategies with my clients in my Fitness & Wellness program for women over 45:

• Wake up and have sunlight on your face first thing. This will reset your circadian rhythm.

• Put your phones to bed! This is a big one, and 90% of my clients don’t do it, and I used to be one of those.

• At night, no screens are allowed for at least 2 hours before bed. The screen light signals to your body that it’s still day, messing up the release of melatonin, the sleep hormone.

• Eat at least 3 hours before bed—the body either digests or rests.

• Dim the night light and tell the body it is time to chill.

• Warm: A warmer, more relaxed room.

• Ideally, no TV electronics are allowed in your bedroom.

• I use supplements regularly to guarantee my sleep: I take magnesium and Tart Cherry Juice one little shot at night.

More techniques to help calm down the nervous system:

• Go for a walk in the evening after dinner.

• Breathing techniques: Inhale for two and exhale for 4 . Repeat for ten or more cycles.

• Square breathing: Inhale for two, hold for two, exhale for two, hold for two, and repeat for a few cycles.

• From Cognitive Behaviour Therapy. Use the alphabet starting with the letter A, listing three veggies or fruits, beginning with B, and then moving to C. A client of mine uses this often, and she said she never passed the letter G.

• Audiobooks.

Focus on something to quiet your mind and stop the repetitive, worrying thoughts that keep you awake.

Do you have any strategy that you use? Please share with us.