Let’s talk about something that doesn’t get enough love but is essential to how we look, feel, and move daily: sleep. And not just any sleep—I’m talking about deep, restorative rest. The kind of juicy sleep that leaves you waking up refreshed and not dragging yourself to the coffee maker before sunrise.
For women over 50, getting good sleep isn’t just a luxury—it’s a game-changer. Hormonal shifts during peri- and post-menopause can hijack your sleep patterns. Night sweats, early waking, restless legs, and racing thoughts? Yep, it’s all part of the package… but that doesn’t mean we’re stuck with it.
Why Sleep Feels So Elusive After 50
Once we hit our 50s, estrogen and progesterone—the hormones that help us sleep soundly—start to decline. This leads to more fragmented sleep and makes it harder to enter those deeper sleep stages (where all the real magic happens). Add stress, work, caregiving, and aging bones into the mix, and suddenly, sleep feels like a distant dream.
But here’s the good news: you can reclaim deep rest, without relying on sleeping pills or white-knuckling your way through exhaustion.
Deep Rest Isn’t Just About Sleep
In Ayurveda, we don’t just talk about sleep as a nightly event—we look at rest as something you weave into your entire rhythm. That means syncing your day with nature, winding down before bed (hello, screen-free evenings!), and nourishing your nervous system with calming rituals.
Deep rest is also about your body and your brain resetting. During sleep, your brain clears out toxins, your muscles repair, your bones rebuild, and your hormones rebalance. It’s basically your nightly reboot—and when it’s not happening, everything else starts to slide.
Signs You’re Not Getting Deep Sleep
If you’re wondering whether you’re actually hitting those deep stages, here are a few signs to watch for:
- You wake up groggy or foggy, even after 7–8 hours.
- You’re relying on caffeine to get through the day.
- You crash mid-afternoon or get a “second wind” late at night.
- You’re moody, anxious, or more reactive than usual.
- Your bones and muscles feel weak or achy.
5 Simple Tips to Support Better Sleep (and Bone Health, Too!)
Here are my simple tips to help you get better sleep and healthier bones, too (read more about how sleep improves bone health):
1) Go to bed before 10 PM
According to both Ayurveda and circadian science, your body gets the deepest rest before midnight. After 10 PM, the second wind kicks in—and that’s a harder wave to ride.
2) Eat your biggest meal at lunch
This gives your digestion time to wind down before bed, so your body can focus on rest instead of working to process food
3) Create a wind-down ritual
Think dim lights, warm tea, legs up the wall, or a little journaling. Your nervous system will thank you and know that it’s safe to rewind and relax.
4) Lift weights
Resistance training helps regulate hormones and improve deep sleep cycles. Bonus: it also keeps your bones strong. Strong bones are essential for women, especially peri- post menopause.
5) Ditch screens an hour before bed
Blue light messes with melatonin, your sleep hormone. Try candlelight, a red/amber light, a book, or soft music instead.
Let’s Redefine “Rest”
You don’t have to earn rest. You don’t have to finish your to-do list first. Rest isn’t lazy—it’s essential. Especially now. Especially for you.
If you’re tired of feeling tired, know this: sleep isn’t broken beyond repair. With just a few habit shifts, you can reclaim your nights—and wake up ready to feel strong and centered again.
Let’s go!
Many of my habits are based on the 10 habits of Ayurveda. As I mentioned, habits are not easy to form. It often takes time and community support. Email me if you’d like to learn some tips on forming lasting habits.
Juliet Cullins is a Board Certified Health & Wellness Coach (NBC-HWC) and also a Registered Diagnostic Medical Sonographer (RDMS). As a health coach, she focuses on holistic health and healing practices, melding the eastern and the western worlds together!