Making sleep a key priority for you as you age

by Marian Hearne March 14, 2025

Today, March 14, 2025, marks World Sleep Day, an annual event dedicated to raising awareness about the importance of sleep and promoting healthier sleep habits. Each year, a unique theme highlights key aspects of sleep health, and this year’s theme is: "Make Sleep a Priority."

If you've been making excuses for skimping on sleep, it's time to reconsider. Sleep is essential for overall well-being, yet many people struggle to get enough—especially menopausal women, who often face unique sleep challenges.

Why Sleep Matters

Sleep is a fundamental human need. It supports memory, learning, brain detoxification, and overall cognitive function. Quality sleep is crucial for maintaining a strong immune system and meeting the demands of daily life with energy and clarity.

Lack of sleep has been linked to serious health concerns, including:

Obesity
Diabetes
Coronary artery disease
Lowered immune function, making us more susceptible to infections

Additionally, poor sleep can be caused by conditions such as sleep apnea or insomnia and can negatively impact nutrition choices, leading to impaired judgment and unhealthy eating habits.

Understanding Healthy Sleep

A key message from World Sleep Day is that "Sleep is multidimensional." Good sleep isn’t just about duration—it also depends on quality, consistency, and how refreshed you feel upon waking. Consider the following questions:

Are you getting enough sleep (7–9 hours for adults)?
Is your sleep quality high, or do you wake frequently?
Do you maintain consistent sleep and wake times?
Do you wake up feeling alert and satisfied, or drowsy and unrested?

Making a Plan to Prioritise Sleep Health

Creating an environment that promotes restful sleep requires consistent nutrition and lifestyle habits. Here are some practical steps to get started:

Establish a Nighttime Routine

Develop a relaxing ritual before bed—reading, stretching, or light meditation can help
Exercise earlier in the day, at least 3–4 hours before bedtime
Avoid heavy meals within three hours of sleeping

Minimise Blue Light Exposure

Reduce screen time after 6:00 PM
Adjust your phone settings: iPhones allow you to activate Night Shift mode in Settings > Display & Brightness to reduce blue light exposure

Avoid Sleep Disruptors

Cut back on stimulants such as caffeine, alcohol, and sugar, especially in the evening.
Avoid engaging in stressful activities before bed, like paying bills or watching intense thriller shows.

Optimise Your Sleep Environment

If outside light disrupts sleep, use blackout curtains or a sleep mask.
Maintain a cool, quiet, and dark bedroom.

Try Sleep-Supportive Drinks

A warm cup of almond or coconut milk with a pinch of nutmeg can be soothing before bed
Herbal teas such as Pukka’s Night Time blend or calming varieties can aid relaxation (though test different options, as some—like chamomile—may not work for everyone)

Explore Relaxation Techniques

Apps like Calm, Headspace, and Happier offer guided meditations for stress relief and better sleep.
Engage in mindfulness or deep breathing exercises before bed.

Implement a Digital Detox

Stop using digital devices at least 90 minutes before bed.
Set app timers to limit phone usage in the evenings.
Reduce TV time, as artificial light can interfere with melatonin production.

Sleep & Menopause: Managing Hormonal Sleep Disruptions

For postmenopausal women, sleep disturbances are common due to hormonal changes. Here are some targeted strategies to improve sleep:

Regulate body temperature: Hot flashes and night sweats can disrupt sleep. Keep your bedroom cool, use moisture-wicking bedding, and wear light, breathable fabrics.
Balance blood sugar: A light protein or healthy fat snack before bed can prevent blood sugar dips that wake you up at night.
Support relaxation with nutrition: Include magnesium-rich foods (leafy greens, nuts, seeds) or consider a magnesium supplement to aid relaxation.
Try herbal support: Some women find relief with valerian root, passionflower, or ashwagandha—but always consult a healthcare professional first.
Reduce stress before bed: Incorporate gentle yoga, meditation, or breathing exercises to help calm the nervous system.

Address Sleep Disorders

If sleep disturbances persist, consult a healthcare professional. Certain medications and medical conditions can impact sleep, and a doctor may offer alternatives or guidance to improve sleep quality.

Take Control of Your Sleep Health

At the end of the day, finding what works for you is key. If you need help creating a sleep-supportive environment with nutrition and lifestyle adjustments, I’d love to work with you. My Nurture: 1:1 coaching program (spread over 4 weeks) includes guidance on establishing a sleep routine that supports overall well-being.

To learn more, explore Sleep Matters: 10 Essential Tips for Prioritising Quality Sleep for Healthy Aging and Restful Nights, Radiant Days.

Let’s make sleep a priority—your body and mind will love you for it!

To learn even more browse more information on World Sleep Day website