Running on empty – The midlife sleep struggle is real

Are You Struggling with Midlife Sleep Problems? You’re Not Alone.

Between managing careers, caring for families, supporting aging parents, and navigating an endless stream of global news, it’s no wonder so many women find themselves wide awake at 3 a.m. How are we supposed to save the world when we can’t even get a decent night’s sleep?

The truth is, quality sleep isn’t just nice—it’s essential. And believe it or not, getting good sleep doesn’t start when you climb into bed—it starts when you wake up. If sleep feels like an elusive dream, you’re not alone. Let’s dive into some common midlife sleep disruptors and how to manage them.

Midlife Sleep Disruptors and How to Tackle Them

Hormonal Imbalance & Night Sweats

What’s Happening:
Hot flashes and night sweats caused by fluctuating hormones can leave you tossing and turning. One minute you’re cozy, the next you’re on fire.

Solutions:

• Get your hormones checked by a healthcare provider
• Use cooling sheets, fans, and breathable fabrics to keep you cool until you get to the root of the issue
• Talk to your doctor about hormone therapy 

The Midnight Overthinker

What’s Happening:
The “witching hour” between 2 and 4 a.m. hits, and your brain decides to replay your entire to-do list—plus global issues you can’t control.

Tips to Try:

• Keep a notepad by your bed to jot down intrusive thoughts.
• Try mindfulness meditation or guided sleep stories (Michelle’s Sanctuary is a favourite).
• Practice deep breathing exercises to calm the mind.

Light Sleep Sensitivity

What’s Happening:
Suddenly, even the faintest noise feels like a blaring alarm. This increased sensitivity can prevent deep sleep.

Solutions:

• Use earplugs or a white noise machine.
• Try blackout curtains to block external light.
• Consider meditation apps for relaxation before bed.

Restless Leg Syndrome (RLS) 

(I have this. It's hell!)

What’s Happening:
Tingling, twitching, and the irresistible urge to move your legs can ruin your sleep.

What Helps:

• Check Nutrients: Low iron and magnesium can worsen RLS. Consider supplements after consulting your doctor.
• Stick to a Routine: Maintain a consistent sleep schedule.
• Exercise Smartly: Regular but moderate activity can reduce symptoms—avoid intense workouts near bedtime.
• Cut Stimulants: Limit caffeine, alcohol, and nicotine.
• Mind-Body Practices: Stretch, try relaxation techniques, and consider leg massages.

Joint Pain and Stiffness

What’s Happening:
Midlife hormonal changes can lead to joint pain, making it hard to find a comfortable sleeping position.

Tips to Ease Discomfort:

• Gentle Exercise: Try yoga, swimming, or walking to strengthen muscles.
• Stretching: A light stretching routine before bed can relieve tension.
• Anti-Inflammatory Foods: Include omega-3-rich fish, turmeric, and leafy greens in your diet.
• Supportive Sleep Setup: Use orthopedic pillows, supportive mattresses, and consult your healthcare provider about managing inflammation.

Expert Advice from Sleep Coach Alanna McGinn

For all of us navigating the midlife “Messy Middle,” sleep expert Alanna McGinn, host of This Girl Loves Sleep, is here to help. Featured in Forbes, Maclean’s, and Cityline, Alanna knows the real struggles of midlife sleep disruptions.

In an exclusive SheTV episode, she shares her top strategies for:

• Stopping midnight mental spirals
• Finding the most comfortable sleep positions
• Managing hormonal sleep changes
• Reclaiming deep, restful sleep

Why Midlife Can Be a Sleep Renewal
According to Alanna, midlife isn’t just a crisis—it’s a chance for self-discovery and better sleep. With her expert tips, you can wake up empowered, rested, and ready to tackle whatever life throws your way.

Ready to Reclaim Restful Sleep?
Tune in to SheTV for expert tips, real-life sleep solutions, and actionable advice tailored for women in midlife. Sleep better. Live better.

Watch this episode and sleep tight, Hot Stuff!

Desperate for more ZZZ’s? Have a look at Alanna’s Sleep Programs and her FREE 5 Day Email Course. Sweet dreams, Hot Stuff! 

You can follow Alanna at alannamcginn.com, goodnightsleepsite.com, and on Instagram and TikTok. 

Sleep Programs - https://alannamcginn.com/sleep-programs/ FREE 5 Day Email Course - https://goodnightsleepsite.click/recl...