Sleep Secrets Every Midlife Woman Needs to Reclaim Rest

denise stegall

LONGEVITY EXPERT

Sleep Isn’t Optional—It’s Essential for Midlife Health

Sleep had never come easily to me. With the onset of perimenopause at age 37, it only got worse. Some nights, I find myself wide awake at 3 am, tossing and turning or staring at the ceiling. Nothing’s wrong, nothing’s on my mind, but I’m just awake. And once my brain kicks in—thinking about tomorrow’s to-do list, replaying conversations and things I wish I had said, or jotting down ideas—it’s nearly impossible to drift back off.

If you’ve been there, you know how frustrating it is. And if you’re in midlife or menopause, chances are you’ve had more than a few of these nights. Over the years, I’ve learned that as much as I’d love for sleep to happen naturally every single night, sometimes it takes a little extra support—and that’s okay. Melatonin works for some people. Occasionally, I require a mild sleep aid prescribed by my doctor. I’m not embarrassed or ashamed of that.

Something you must understand at this stage in life: sleep isn’t a “nice to have, it’s a must have.” It’s one of the most powerful tools your body has to heal and restore itself. Without it, your hormones get thrown out of whack, and as estrogen declines during menopause, your metabolism slows, cortisol climbs, and inflammation rises.

Beyond the Basics

You’ve heard the usual tips: stick to a regular bedtime, dim the lights, put away the phone, and make your bedroom a calm sanctuary. These are all valuable habits, and they work. But sometimes, especially in midlife, we need fresh strategies that go a little deeper.

Here are three practices that have made a remarkable difference for me and for many women I’ve worked with:

1. The Comfort of Weighted Blankets

Weighted blankets provide gentle, even pressure that mimics the sensation of being held. That pressure stimulates skin receptors, triggering the release of calming neurotransmitters like serotonin and dopamine—while reducing cortisol, the body’s primary stress hormone. The result? A deep sense of calm and security that makes it easier to drift off and stay asleep.

2. Brain Dumping Before Bed

Sometimes what keeps us awake isn’t our body—it’s our mind that won’t shut off. One simple but powerful solution is brain dumping. Take 15 minutes before you retreat into the bedroom to write down your worries, tasks, or even those persistent, annoying thoughts. By putting them on paper, you release them from your head. The act itself is calming, reduces anxiety, and clears mental space so your mind can rest.

3. Replay the Day in Reverse

This practice comes from the book 21 Rituals to Ignite your Intuition—and surprisingly, it’s become one of my favorite sleep rituals. Once you’re in bed, calm and quiet, reflect on your day in reverse. Start with the last thing you did before bed and work backward, moment by moment, until you reach the morning. At first it feels odd, but after a few nights it becomes both fun and effective. Many times, I fall asleep halfway through the exercise. Somehow, the act of mentally rewinding not only sparks creativity but also gently eases the brain into sleep.

A Balanced Approach

These practices don’t replace the basics, instead they enhance them. Maintaining a consistent bedtime, avoiding screen time, and creating a calm environment are all essential. But layering in tools like a weighted blanket, a nightly brain dump, or a reverse replay of your day gives your mind and body fresh pathways to rest.

Final Thought

When you put these practices into play, you’ll notice that small shifts give you big results. A weighted blanket can help you avoid waking at 3 am, allowing you to enjoy deeper, more restful sleep. The 15-minute brain dump clears any mental clutter from the day so you drift off to sleep faster. Replaying your day in reverse gives your mind a calm, single track that alleviates spiraling thoughts. Within days, mornings feel steadier, cravings ease, mood evens out, and your focus returns.

Remember, sleep is not a luxury; it’s a necessity. It’s a form of self-care that supports your hormones, metabolism, energy, and overall well-being. By prioritizing your sleep, especially during midlife, you're taking a proactive step towards better health for the long term.

If sleep and the ripple effects of menopause have been keeping you from feeling like yourself, let’s talk. I’d love to help you with a plan that supports your hormones, restores your energy, and enables you to reclaim your confidence.  Schedule a free call with me today.