Imagine waking up after a good night’s sleep and feeling well-rested.
If you’re a woman over 50, you might think this is part of your past. As women age and go through menopause, sleep disturbances become more common, and sleeping well becomes a challenge. The good news is, there’s plenty you can do to avoid this.
Let’s explore seven essential tips to create a sleep-friendly environment for a woman over 50.
1. Understand The Science of Sleep
If you know how much sleep you need and how to optimize your environment, you’ll find it much easier to do so.
In a study ofSleep and Sleep Disorders, it’s observed that the repeated or persistent interruption of sleep will negatively affect health. It’s safe to say that an environment that fosters quality and non-interrupted sleep, or rather, a sleep-friendly environment, should be at the top of your priority list.
To create this environment, you need to ensure that your bedroom is conducive to getting proper rest.
It should be your sanctuary and an interruption and distraction-free zone. Soft lighting, no TVs or mobile phones, blackout curtains, and a fan or air conditioner can all go a long way toward creating a sleep-friendly environment. Older women often suffer more from dehydration, so a bottle of water next to your bed is an excellent idea too.
2. Take Time Out to Clear the Clutter From Your Mind
Remember that sleep doesn’t always equal rest.
If you try to sleep with a busy mind, you’re setting yourself up to fail. It’s a well-known fact that a calmer and quieter mind makes for better sleep.
So, let’s take some time out to focus on your breathing since it's a proven way to calm your mind. Here are some pointers:
- Find a quiet place where you can relax (your bed is a good choice!).
- Turn your phone to silent mode.
- Begin by observing your breath the way it naturally is at this moment.
- Start to breathe deliberately.
- Make sure that your exhale is longer than your inhale by counting as you breathe in and out. This signals to your central nervous system that the time has come for rest and restoration.
- If you’re feeling stressed or overwhelmed, take a few intentional sighs.
- Release any tension in your jaw and relax your tongue.
- Continue breathing deeply until you feel your muscles relax, your shoulders drop, and your mind quietens down.
3. Take Control of Your Sleep Environment
Keep in mind that as a woman over 50, you’re undergoing complex hormonal shifts and you’re likely starting to notice the signs of advanced cellular aging. Aches and pains are a little more common these days.
A comfortable bed that supports your alignment and bedding that’s soft and gentle on your skin is paramount to sustaining a deep sleep for the recommendedseven or more hours for this age group.
Imagine lying in your bed, feeling deeply relaxed after your breathing exercise, but your bedding is scratchy, you’re sweating, and your sheets are making you itch…
If that wasn’t aggravating enough, your neck has a kink in it because your pillow doesn’t support your spine or shoulders. Well, I’m afraid you’ve just lost your new-found zen.
4. Start With Your Mattress
You’re over 50, and that means it’s time to invest in a high-quality orthopaedic mattress to properly support your hips, back and spine.
Next on your list should be a high-quality mattress pad that adds a layer of cushy comfort to your bed and is designed to regulate your body temperature, even during those dreaded hot flashes.
Take the discomfort out of the extreme temperature fluctuations you experience with menopause using theTempTune Temperature-Regulating Cooling Mattress Pad.
5. Invest In Quality Bedding
Once you’ve got your mattress sorted, you need to give the rest of your bedding the same temperature-regulating makeover. Considering that63% of menopausal women say that they often feel drowsy or tired while at work, having the best possible sleep-promoting bedding is an excellent investment.
Hypoallergenic, sustainable, and luxurious bedding that breathes and helps your body to maintain a comfortable temperature will benefit your health and well-being in so many ways.
High-quality bedding promotes better sleep, and it ensures that you feel more comfortable, as a high thread count makes the fabric feel softer against your skin. It’s also more durable and lasts longer.
6. Get The Right Pillow
Your pillows are crucial for getting a good night’s rest as they keep your neck and spine aligned. As we age, our necks and backs tend to remind us of everything we did in our younger years—and not all of them were kind to our alignment.
Use a pillow that relieves neck pressure and offers head support while alsoregulating your temperature. This will reduce the chances of back and neck pain that can cause sleep disturbances. It will also ensure that you don’t get too hot and sweaty.
If your neck isn't comfortable and well supported, your whole body will feel it—if not now, the next night!
7. Go Big on the Duvet
You’re almost there. There’s one more point that we need to address, and that’s the all-important duvet.
If you’re too hot or too cold during the night, you’ll toss and turn, trying to cool down or warm up.
You need a duvet that breathes, and that doesn't interfere with your rest. We love theTempTune Comforter as this duvet insert is temp-controlled and ideal for all seasons, whether it’s winter, spring or menopause.
The beauty of the TempTune Comforter is that you can use it all year round because it cools you when it’s hot and warms you when it’s cold. This reduces the chances of waking up throughout the night and having to grab another comforter or blanket or push them off the bed.
Sleep-Friendly Environment Accomplished!
You’ve read the science and put the work in. You’ve calmed your mind and created a sleep-friendly environment with the best bedding for the job. Now, the time has come to sleep peacefully. Your body, mind, and hormones will thank you.
Goodnight and sweet dreams!
This blog post was crafted for SIJO by contributor Karen Bradford.
Karen Bradford is an editor with a deep-rooted love for language and the power of the written word. With a focus on productivity, events, and self-care, Karen brings a wealth of knowledge and expertise to her writing, and her passion for these topics shines through in each and every piece she creates. In her free time, Karen enjoys engaging her mind and testing her problem-solving skills with puzzle games and challenging herself in the immersive, thrilling environment of an Escape Room.