Can't sleep, lack of energy, or stress after 50? Discover six easy bedtime habits that dietitians recommend to improve your body, mind, and overall long-term health.
Turning 50? These 6 Nighttime Habits Can Transform Your Sleep and Health
Turning 50 is certainly something to be celebrated. Age comes with wisdom, confidence, and a stronger sense of self. But let's be real—your body simply doesn't look or feel the same way it used to. Hormonal changes, sleep problems, and creaky joints are part of the package.
That's why prioritizing self-care, especially at night, becomes essential. A thoughtful bedtime routine can set the stage for quality sleep, stronger bones, clearer minds, and a brighter tomorrow.
We asked registered dietitians for simple, science-backed nighttime routines women over 50 can start tonight. These tips are simple, easy to stick to, and collaborate with your aging body—not fight it.
1. Swap Alcohol for a Sleep-Inducing Mocktail
If you like a wine glass at night, attempt switching to a mocktail or non-alcoholic wine. Alcohol may help you fall asleep quicker—but it also disrupts your sleep cycles and causes more wake-ups, especially in menopause.
"Most women over 50 report insomnia due to hormone changes," says Melissa Azzaro, RDN, LD. "Alcohol can worsen night sweats and hot flashes, making it even harder to get restorative sleep."
Try a soothing herbal tea with chamomile, tart cherry juice, or magnesium-based sparkling water to induce your sleep naturally.
2. Enjoy a Protein-Rich Bedtime Snack
Hormonal changes in your 50s can accelerate muscle loss. That's why a small protein-rich snack before bed—like cottage cheese, Greek yogurt, or a plant-based protein smoothie—can help with nighttime muscle repair and metabolism.
"Protein assists with muscle maintenance, especially when combined with resistance exercise," says Jamie Lee McIntyre, M.S., RDN.
Bonus: Strong muscles also support your balance, mobility, and bone density.
3. Don't Forget to Brush Your Teeth
You might be tempted to slide into bed without brushing—but oral hygiene is more important than ever in your 50s. Gum disease, dry mouth, and even oral cancer are all more common with advancing age, and dental health is now known to be linked with heart disease, diabetes, and overall nutrition.
Brushing at bedtime stops the accumulation of bacteria and supports whole-body wellness.
And, healthy teeth make eating whole foods—like crunchy nuts and vegetables—so much more enjoyable.
4. Keep a Glass of Water at Your Bedside
This one habit can make a huge difference. Hot flashes, night sweats, and hormonal fluctuations can dehydrate you as you sleep.
"Even if you don't wake up, you're likely to start the day dehydrated," says Frances Largeman-Roth, RDN.
Keeping water nearby reminds you to take a few sips of water as soon as you get up. Cold water can also lower your temperature if you experience hot flashes during the night.
5. Take Magnesium Glycinate for Relaxation and Bone Health
Magnesium is essential for sleep, stress reduction, and bone density—and many women aren't getting enough. Magnesium glycinate is one highly absorbed type that promotes relaxation and muscle function.
Studies link more magnesium to improved sleep and stronger bones—especially in key areas like hips and spine.
Talk with your healthcare provider before adding supplements, especially if you're on medications or have an underlying condition.
6. Use Deep Diaphragmatic Breathing
Stress and sleep don't get along—and stress is also a leading cause of heart disease in older women. Even 2–3 minutes of slow, belly-deep breathing before bedtime can slow down your nervous system and get your body ready for sleep.
"This kind of breathwork can help lower cortisol, regulate heart rate, and bring on relaxation," says Brittany Scanniello, RDN.
Try inhaling through your nose for 4 seconds, holding for 4 seconds, and exhaling slowly through your mouth for 6 seconds. Repeat a few times before lights out.
Final Thoughts: Small Nighttime Habits, Big Long-Term Benefits
Life after 50 is all about working smarter—not harder—when it comes to your health. These six nighttime habits can help you:
- Sleep more soundly
- Protect muscle and bone health
- Manage stress and hormone changes
- Enhance hydration and nutrition
- Promote whole-body well-being
Begin with one or two rituals and expand from there. These tiny evening habits can, in time, add up to more robust mornings, improved energy, and a healthier you.
Ready to reshape your nights after 50?
Begin with a mocktail this evening, practice some breathwork, and awaken to a brighter tomorrow.
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