Essential Nighttime Routines for Women Over 50: Expert Insights

As women age, particularly upon reaching the age of 50, they encounter various physiological and hormonal changes that can significantly impact their overall well-being. According to Lauren Manaker, M.S., RDN, an award-winning registered dietitian and author, this period can be marked by challenges such as sleep disturbances, hot flashes, and increased stress levels. To address these concerns, experts recommend several practical nighttime routines that can lead to improved health outcomes for women in this demographic.

One of the primary suggestions is to avoid alcohol before bedtime. Melissa Azzaro, RDN, LD, highlights that many women over 50 experience insomnia and sleep interruptions due to hormonal fluctuations associated with perimenopause and menopause. Research indicates a clear correlation between alcohol consumption and reduced sleep quality, with studies showing that higher alcohol intake leads to shorter, less restorative sleep (Zheng et al., 2021, Public Health Nutrition).

In addition to avoiding alcohol, incorporating a protein-rich snack into the evening routine can be beneficial. Jamie Lee McIntyre, M.S., RDN, explains that women post-50 face accelerated muscle loss due to declining estrogen levels. Consuming protein before bed—such as Greek yogurt or cottage cheese—can support muscle repair and synthesis during the night (Trommelen et al., 2023, Sports Medicine).

Another crucial aspect of nighttime self-care involves oral hygiene. As dental health becomes increasingly significant with age, Karen Ansel, M.S., RDN, emphasizes the importance of brushing teeth before bedtime. Poor oral health can lead to broader health issues, including heart disease and diabetes, making dental care a priority (Lipsky et al., 2024, Dent Journal).

Hydration also plays a vital role in this nighttime routine. Frances Largeman-Roth, RDN, suggests placing a glass of water by the bedside to counteract dehydration that may occur during sleep, especially in the presence of night sweats (National Institutes of Health, National Institute on Aging).

To enhance relaxation and sleep quality, taking magnesium glycinate is advised. This supplement supports muscle relaxation and regulates sleep patterns, crucial for women over 50 who may not absorb magnesium as effectively as in younger years (Barbagallo et al., 2021, Nutrients). A systematic review has shown that higher magnesium intake correlates with better bone density, further underscoring its importance in aging women (Groenendijk et al., 2022, Bone).

Lastly, practicing diaphragmatic breathing or deep belly breathing can help alleviate stress and promote better sleep. Brittany Scanniello, RDN, notes that this technique can calm the nervous system and has been shown to lower cortisol levels, which are often elevated due to stress (Hopper et al., 2019, JBI Database System).

These six recommendations—swapping alcohol for mocktails, snacking on protein, maintaining good oral hygiene, staying hydrated, supplementing with magnesium, and practicing deep breathing—can form a holistic approach to self-care for women over 50. As they implement these strategies, women may find themselves not only improving their sleep quality but also enhancing their overall health and well-being.

In conclusion, the transition into the second half of life presents unique challenges that can be effectively managed through established nighttime habits. By prioritizing self-care and making small yet impactful changes to their evening routines, women over 50 can pave the way for healthier, more restful nights and vibrant days ahead.