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If you’re in your 40s, 50s, or beyond, chances are sleep isn’t as simple as it once was. Between hormones, stress, busy lives, and bodies that just don’t regulate the same way anymore, midlife women are some of the worst sleepers out there.
I used to be a rock-solid sleeper. Then my 50s hit, and suddenly I was tossing, turning, and staring at the ceiling at 2 a.m. Can you relate? The truth is: sleep changes as we age, but there are ways to take control.
Here are 7 gadgets and remedies that science says can make a big difference for midlife sleep before you ever reach for a pill bottle.
Pair the gadgets below with these 15 science-backed tips to get better sleep to get the best results!
1. Light Therapy Lamp
Your body’s circadian rhythm runs on light. Too much artificial light at night = melatonin suppression. Too little natural light in the morning = sluggish rhythms.
- Morning: Get outside within 30 minutes of waking. Even 10 minutes of natural sunlight resets your body clock. See the amazing benefits of walking just 30 minutes a day!
- Evening: Limit blue light from phones, tablets, and TVs 1-2 hours before bed. Try these blue light blocking glasses. I’ve been using them and maybe it’s a placebo, but I think they help.
- Anytime: Use this Verilux HappyLight Luxe Therapy Lamp in 10 minute increments at any point in your day for natural light therapy that many use for seasonal affective disorder. It helps boost mood, sleep, and focus!
2. EMF-Blocking Phone Pouch or Case
Electromagnetic fields (EMFs) come from Wi-Fi routers, phones, laptops, and Bluetooth devices. Research is still evolving, but many experts believe that EMFs can disrupt the nervous system and interfere with melatonin production which is our sleep hormone.
Some people also report symptoms like restlessness, headaches, or “wired but tired” energy at night when exposure is high.
What you can do:
- Turn off your Wi-Fi router overnight.
- Keep your phone in another room or switch it to airplane mode.
- Don’t sleep with electronics charging on your nightstand.
- Consider an EMF-blocking phone pouch or case if you use your device as an alarm. I do use my phone as my alarm so this pouch has been handy!
3. HEPA Air Purifier + Humidifier Combo
Poor air quality in your bedroom can lead to restless nights. Dust, allergens, and dry air all impact how well you breathe. And when your breathing is disrupted, your nervous system is too. This is super important if you live in an older home or have pets.
- Use a HEPA air purifier to clean the air in your bedroom.
- Add a humidifier if your air is dry. This helps keep nasal passages clear for better oxygen flow.
- If possible, crack a window for fresh air at night.
4. Gentle Mouth Tape for Nose Breathing
This one was a game-changer for me. Breathing through your nose at night has huge benefits:
- The nose warms, humidifies, and filters air before it reaches your lungs.
- It increases nitric oxide, which improves oxygen delivery and blood flow.
- Nose breathing keeps the nervous system calmer, leading to deeper sleep.
Mouth breathing, on the other hand, can cause dry mouth, snoring, restless sleep, and even higher cortisol levels.
That’s why I started using this gentle mouth tape that’s safe for sleep.
I know what you’re thinking: “Mouth tape?! I’ll feel claustrophobic.” That’s what I thought too. But once I tried it, I actually felt more relaxed, like my body naturally settled into deeper sleep.
5. Weighted or Grounding Blanket
“Grounding” is the idea of reconnecting your body to the earth’s natural electrical charge like walking barefoot outside, lying on the grass, or using a grounding mat/blanket. Early research suggests it may help reduce inflammation, calm the nervous system, and improve sleep quality.
Weighted or grounding blankets work in a similar way by providing deep pressure stimulation, which signals the brain to relax, lower stress hormones, and release serotonin (the feel-good hormone that converts to melatonin).
Shop this organic grounding sheet to give it a try!
6. Hormone-Supporting Sleep Aids
Hormone changes during midlife are often the underlying cause of sleep struggles. When estrogen and progesterone drop, so does sleep quality—cue the night sweats and 3 a.m. wakeups.
Estrogen helps regulate serotonin and body temperature, while progesterone—the “calming hormone”—promotes deep, restorative rest. I started Hormone Replacement Therapy (HRT) in my early 50s because I learned progesterone supports sleep, and it’s made a huge difference.
Low hormones can also mess with cortisol and blood sugar, waking you in the night. Skip high-carb snacks before bed and choose something with a good source of protein and a healthy fat to stay balanced.
If hormones are behind your restless nights, talk to your provider about options—HRT, supplements, or lifestyle changes to support your shifting hormones.
You can also give Womaness Let Me Sleep a try! It’s a time-released melatonin capsule made just for midlife women—and it helps you fall and stay asleep.
7. My Go-To Natural Sleep Remedies
On top of these science-backed lifestyle/gadget shifts, there are also natural sleep remedies that help.
These are the natural sleep remedies that personally help me drift off:
- Beam Dream Sleep Powder – a delicious low sugar hot cocoa with melatonin, apigenin, magnesium and more that puts me to sleep in 30–60 minutes. This is my go-to when I want to be asleep fast!
- Organifi Gold Tea – turmeric, cinnamon, reishi mushroom and more. It’s a blend to calm my body before bed. It tastes like Chai. It’s yummy and soothing.
- Calm Magnesium Drink – a fizzy magnesium powder that relaxes muscles and helps with stress. It comes in several flavors. I like the berry.
- Sleepy Girl Mocktail – my magnesium + cranberry mocktail recipe (so simple and calming).
You can shop all of my favorite sleep gadgets on Amazon to start improving your sleep!
Midlife sleep is tricky, but it’s not hopeless. By managing your environment, light, air, grounding, EMFs, and supporting your changing hormones, you can set yourself up for better, deeper rest.
Add in a few natural aids, and you’ve got a powerful toolkit to get back to feeling rested.
Because here’s the truth: Fitness is medicine, but so is sleep!!
