10 STEPS TO HELP YOU GET A GOOD NIGHTS SLEEP
😴 10 Actions to Help You Get a Better Night’s Sleep in Midlife
🧠 61% of perimenopausal and menopausal women say they struggle with sleep.
😮 And poor sleep increases your risk of weight gain, anxiety, and even hot flushes.
💥 But here’s the truth: You can sleep better. You just need the right habits and a bit of consistency.
1. Keep a Regular Sleep-Wake Schedule
Even on weekends. Going to bed and waking up at the same time helps train your body’s internal clock (and stops that 3am wide-awake panic).
2. Cut the Caffeine After 2pm
It lingers in your system for up to 10 hours and midlife hormones slow your ability to clear it. Herbal teas or decaf swaps are your friend.
3. Create a “Wind-Down Window”
Set a 30-minute non-negotiable before bed: screens off, lights low, no to-do lists. Try reading fiction, stretching, or a guided meditation.
4. Keep the Bedroom Cool (and Dark!)
Your body needs to drop its core temp by around 1°C to fall asleep. Aim for a room temperature around 16–18°C and block out the light.
5. Watch Your Wine O’Clock
Alcohol might knock you out but it wrecks sleep quality. You’re more likely to wake up in the night, dehydrated, and tossing around in sweat.
6. Ditch the Doom Scroll
Blue light from phones and TVs messes with melatonin, your sleep hormone. Try switching off 60 minutes before bed your nervous system will thank you.
7. Eat for Sleep
Balance blood sugar by including protein, fibre, and healthy fats at dinner. Avoid heavy, carb-loaded or sugary meals too close to bedtime.
8. Move Your Body (But Not Too Late)
Daily movement helps you fall asleep faster but intense evening workouts may keep you buzzing. Morning walks or midday strength training are ideal.
9. Magnesium Might Help
Many women over 40 are low in magnesium a mineral that supports sleep, mood, and muscle recovery. Consider a magnesium glycinate supplement or Epsom salt bath.
10. Give Yourself Grace
Some nights will be rubbish and that’s okay. Stressing about not sleeping makes it worse. Focus on building better habits, not perfection.
P.S. You don’t need to overhaul everything overnight start with ONE habit this week. Then build from there.
You've got this, and I’m right here with you 💛
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Cara fitness has taught me how to understand the changes due to menopause and learn to love my body again through realistic fitness classes that have made an incredible difference. Meditation, that has helped me not to feel like I'm losing my mind . Cara has given you a sense of normality which is definitely needed at this time in our lives and she's created a community of women who are all going through these daily challenges and are incredibly supportive on the good days and the bad. In a nutshell, Cara fitness is just simply addictive.
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