If you’re in your 40s, 50s, or older, chances are sleep isn’t as simple as it once was. Between hormones, stress, busy lives, and bodies that just aren’t regulated the same way anymore, middle-aged women are some of the the worst ones sleep out there.
I was a rough sleeper. Then my 50s hit, and suddenly I was tossing and turning and staring at the ceiling at 2 a.m. Can you talk? The truth is: sleep changes as we age, but there hectare ways to take control.
Here are 7 gadgets and remedies that science says can make a big difference to middle-aged sleep before you ever pop a pill bottle.
Combine the gadgets below with these 15 science tips to sleep better and get the best results!
1. Phototherapy lamp
Your body’s circadian rhythm runs on light. Too much artificial light at night = melatonin suppression. Too little natural light in the morning = sluggish rhythms.
- Morning: Go outside within 30 minutes of waking up. Even 10 minutes of natural sunlight resets your body clock. See the amazing benefits of walking just 30 minutes a day!
- Afternoon: Limit blue light from phones, tablets and TVs 1-2 hours before bed. Try this blue light blocker glasses. I’ve used them and maybe it’s placebo but I think they help.
- Whenever: Use this Verilux HappyLight Luxe therapy lamp in 10-minute increments at any point in your day for natural light therapy that many use for seasonal affective disorder. Helps boost mood, sleep and focus!
2. EMF blocking phone case or case
Electromagnetic fields (EMF) come from Wi-Fi routers, phones, laptops and Bluetooth devices. Research is still evolving, but many experts believe that EMFs can disrupt the nervous system and interfere with the production of melatonin, our sleep hormone.
Some people also report symptoms such as restlessness, headaches, or “wired but tired” energy at night when exposure is high.
What you can do:
- Turn off your Wi-Fi router overnight.
- Keep your phone in another room or put it on airplane mode.
- Don’t sleep with charging electronics on your bedside table.
- Consider an EMF-blocking phone case or case if you use your device as an alarm. I use my phone as an alarm clock so this case came in handy!
3. HEPA Air Purifier + Humidifier Combo
Poor air quality in your bedroom can lead to restless nights. Dust, allergens and dry air affect how well you breathe. And when your breathing is disturbed, so is your nervous system. This is especially important if you live in an older home or have pets.
- Use a HEPA air purifier to clean the air in your bedroom.
- Add a humidifier if your air is dry. This helps keep the nasal passages clear for better oxygen flow.
- If possible, crack a window for fresh air at night.
4. Soft mouth tape for nose breathing
This was a game changer for me. Breathing through the nose at night has huge benefits:
- The nose warms, humidifies and filters the air before it reaches your lungs.
- It increases nitric oxide, which improves oxygen supply and blood flow.
- Breathing through the nose keeps the nervous system calmer, leading to deeper sleep.
Mouth breathing, on the other hand, can cause dry mouth, snoring, restless sleep, and even higher cortisol levels.
That’s why I started using this gentle, sleep-safe oral strip.
I know what you’re thinking: “Silent film? I’m going to feel claustrophobic.” That’s what I thought too. But once I tried it, I actually felt more relaxed, like my body had naturally settled into a deeper sleep.
5. Weighted or ground blanket
“Earthing” is the idea of reconnecting your body to the earth’s natural electrical charge, such as walking barefoot outside, lying on the grass, or using a grounding mat/blanket. Early research suggests it may help reduce inflammation, calm the nervous system and improve sleep quality.
Weighted or grounded blankets work in a similar way by providing deep pressure stimulation, which signals the brain to relax, reduce stress hormones and release serotonin (the feel-good hormone that converts to melatonin).
Buy this Organic Earthing Sheet to try!
6. Sleep aids that support hormones
Hormonal changes during midlife are often the underlying cause of sleep struggles. When estrogen and progesterone drop, so does sleep quality—causing night sweats and 3 a.m. awakenings.
Estrogen helps regulate serotonin and body temperature, while progesterone—the “calming hormone”—promotes deep, restorative rest. i started Hormone replacement therapy (HRT) in my early 50s because I learned that progesterone supports sleep and is a huge difference.
Low hormones can also affect cortisol and blood sugar, waking you up at night. Skip the high-carb snacks before bed and choose something with a good source of protein and healthy fat to stay balanced.
If hormones are behind your restless nights, talk to your provider about options—HRT, nutritional supplements, or lifestyle changes to support your changing hormones.
You can also try Womaness Let Me Sleep! It’s a time-release melatonin capsule made just for middle-aged women—and it helps you fall and stay asleep
7. My Go-To Natural Sleep Remedies
In addition to these science-backed lifestyle/gadget changes, there are also natural sleep remedies that help.
These are the natural sleep remedies that personally help me drift off:
- Beam Dream Sleep Powder – a delicious low sugar hot cocoa with melatonin, apigenin, magnesium and more that puts me to sleep in 30–60 minutes. This is my go-to when I want to fall asleep fast!
- Organifi Gold Tea – turmeric, cinnamon, reishi mushroom and more. It’s a blend to calm my body down before I sleep. It has Chai flavor. It’s delicious and soothing.
- Calm Magnesium Drink – a carbonated magnesium powder that relaxes muscles and helps with stress. It comes in various flavors. I like the berry.
- Sleepy Girl Mocktail – My magnesium + cranberry mocktail recipe (so simple and calming).
You can shop everything my favorite sleep gadgets on amazon to start improving your sleep!
Sleeping in middle age is difficult, but not hopeless. You manage your environment, light, air, grounding, EMFs and by supporting your changing hormones, you can set yourself up for better, deeper rest.
Add in some natural aids and you have a powerful toolbox for feeling rested.
Because here is the truth: Physical condition is medicine, but so is sleep!!
