Restorative Sleep Tips for Midlife Women: How to Finally Get the Rest You Crave
If you’re a midlife woman who finds yourself wide awake at 2 AM with a racing mind or stiff body, you’re not alone. As we shift through our 40s, 50s, and beyond, restful sleep becomes harder to find—but even more essential to how we feel each day.
The good news? You can get back to restorative sleep. It just takes a few gentle adjustments to your routine—and a few old-fashioned (and not-so-old-fashioned) remedies that truly work.
Why Sleep Gets Disrupted in Midlife
Hormones are shifting, responsibilities are piling up, and our nervous systems are often stuck in “on” mode. Add to that night sweats, anxiety, or even the endless to-do list looping through your head—and it’s no wonder you can’t get comfortable, let alone rested.
But restful, nourishing sleep is possible, even in midlife. Let’s walk through some simple and effective ways to reset your sleep, naturally.
🌿 1. The Castor Oil Belly Button Trick (Yes, Really)
Let’s start with one of my favorite lesser-known sleep tools—castor oil.
Every night before bed, I place a small drop of organic castor oil in my belly button. Sounds strange, I know—but this old folk remedy works wonders.
🧴 Castor oil is anti-inflammatory, grounding, and deeply calming to the nervous system.
💤 It helps you wind down and feel safe in your body—like a full-body exhale.
🌙 Use a cotton swab or your finger to dab a bit into your navel before you crawl under the covers.
Try it for a week. You might be surprised how much easier you drift off—and stay asleep.
🛌 2. My Mother’s Relaxation Technique:
When I was a girl, my mother taught me how to relax my entire body before sleep—one part at a time.
I still use it today.
It’s called progressive relaxation, and it’s incredibly effective. Here’s how it works:
- Lie in bed, eyes closed, room quiet
- Bring your attention to your feet, begin with your toes
- Think of this part of your body in deep relaxation
- Move to your foot then ankles, then calves, slowly working your way up the body
- End with your eyelids, cheeks, and jaw
You can also go top-down if that feels easier for you. The key is to breathe slowly and release tension as you go. It signals to your body that it’s safe to fully let go.
Honestly, I never get past my ankles and I’m fast asleep!
🌒 3. Keep Your Bedroom Cool, Dark, and Simple
Your environment matters more than you think when it comes to sleep.
Here are a few sleep-friendly tweaks to make your bedroom a true sanctuary:
🌀 Cool temperature – between 60–67°F (16–19°C) is ideal for most people
🌑 Darkness – blackout curtains or an eye mask can make a huge difference
📴 No screens – keep phones and TVs out of the bedroom if possible
🕯️ Soft lighting – use lamps, salt lamps, or candlelight an hour before bed
These small changes can help your body release melatonin naturally and signal that it’s time to rest.
🧘♀️ 4. Gentle Wind-Down Rituals
Having a nightly rhythm helps train your body and brain to slow down. Even 20–30 minutes of intentional winding down can make a big difference.
Try this simple wind-down routine:
🫖 Sip warm herbal tea (chamomile, lemon balm, or tulsi)
📖 Read a calming book—nothing too exciting
📓 Journal out your thoughts or make a “worry list” to clear your mind
🧘♀️ Do light stretching, breathing, or legs-up-the-wall pose
💧 Use calming essential oils like Lavender or (a favorite of mine) Geranium. Add a drop or two to a carrier oil such as Coconut oil or even Olive oil. Rub it on the bottom of your feet. Several drops can be added to a diffuser as well.
Choose 2–3 of these that feel doable and repeat them nightly. Your nervous system loves consistency.
🧠 5. Quiet the Racing Mind
Midlife comes with a lot of mental clutter—family worries, health shifts, aging parents, growing kids, and “what’s next?” questions.
If you find your mind racing at bedtime, try this:
✍️ Journaling brain dump – Write down anything that’s bothering you or unfinished
🧘♀️ Breathwork – Try box breathing: inhale 4, hold 4, exhale 4, hold 4
🎧 Calming audio – Play nature sounds or a guided meditation
You don’t have to solve anything at night. Let rest be its own reward.
🌼 A Deeper Path to Rest: The Stillness Before the Shift Method
Sometimes sleep struggles are just the tip of the iceberg. Chronic overwhelm, decision fatigue, and emotional exhaustion all affect how well you sleep—and how good you feel when you wake up.
That’s why I created the Stillness Before the Shift Method—a soulful, 90-day reset for women ready to move from burnout to clarity.
💫 It helps you reconnect with your body
💫 Shift out of survival mode
💫 And rebuild your energy, presence, and peace
This course includes guided body awareness tools, gentle somatic practices, and small rituals that support better sleep by addressing the deeper layers underneath.
👉 Click here to learn more about the course
If you’re tired of being tired, this may be the step your body’s been asking for.
🌙 You Deserve Deep, Nourishing Sleep
Restorative sleep isn’t a luxury. It’s foundational. When you sleep well, you think more clearly, move with more ease, and meet your day with steadier energy.
You don’t need a whole life overhaul to get better sleep. Just a few small changes—and a willingness to listen to your body’s cues.
Try the castor oil trick. Bring back my mother’s body relaxation ritual. Cool the room, slow your evening, and dim the lights.
And if your body and spirit are asking for more, the Stillness Before the Shift Method is here to guide you back home to rest, clarity, and renewal.
Sweet dreams, friend. ✨
