How To Improve Sleep Quality After 50: Easy Changes That Help You Sleep Deeper Tonight
Plus find out how to tell if sleep apnea could be causing your restless nights
Key Takeaways
- These simple strategies can help you fall asleep faster and wake up more refreshed.
- Sleep apnea, low magnesium and inflammation may all contribute to restless nights.
- Small changes to your diet and bedtime routine can both improve sleep quality.
Has deep, restful sleep started to feel like a distant memory? So many of us notice that once we hit midlife, the easy slumber we once counted on becomes surprisingly hard to find. The reassuring news? Learning how to improve your sleep quality doesn’t require a total lifestyle overhaul. A few small, thoughtful shifts can make a big difference.
To help you get the healthy sleep you deserve, we turned to Taz Bhatia, MD, founder of the holistic health hub hol+ and author of The Hormone Shift, for her best advice for women over 50. Her message is full of hope: “There are very good options to improve sleep as we age. Just keep in mind your system may need more than one strategy to fully rest, so keep experimenting until you find what works for you.”
How to improve sleep quality
Ready to get a good night’s sleep? Here’s where to begin.
Woman's World Answers
Check in about sleep apnea
Before layering on new sleep habits, it’s worth having a conversation with your doctor, especially if something feels off. “If you snore or feel foggy all day, you could have sleep apnea,” Dr. Bhatia explains. It’s a condition in which breathing stops and starts throughout the night, pulling you out of deeper sleep and putting stress on your heart, lungs and brain.
The fix for this common sleep disorder can be simpler than you’d expect. A CPAP machine—the gold-standard treatment for sleep apnea—helps improve airflow, protects your long-term health and lets you rest soundly.
Add more good fats to your plate
What you eat during the day has a bigger impact on nighttime rest than most of us realize, and omega-3 fatty acids are especially great for helping to improve sleep.
“Omega-3s can reduce inflammation, helping open your airways and ease achiness that disrupts sleep,” Dr. Bhatia says. She suggests aiming for a couple of servings of wild salmon each week, plus a daily sprinkle of flax or chia seeds on your oatmeal, yogurt or smoothie. Just be sure to avoid large meals close to bedtime when you can, as it can interfere with sleep.
Not a fan of fish? A high-quality fish oil supplement has been shown to help adults fall asleep faster and rest more deeply. As always, get your doctor’s okay before adding anything new.
Sip decaf matcha
If a racing mind is what’s behind your trouble sleeping, this tip is for you. Matcha—that vibrant green powdered tea—is a top source of L-theanine, an amino acid that gently encourages a sense of calm without making you feel drowsy during the day.
Try stirring matcha powder into your morning smoothie, or enjoy a low-sugar matcha latte as an afternoon treat. Dr. Bhatia’s one caveat: “Just go for decaf after noon,” so a bit of caffeine doesn’t work against your bedtime.
Give magnesium a try
Magnesium is having a well-deserved moment when it comes to improving sleep quality. “The mineral helps calm overactive nerves and relax muscles,” Dr. Bhatia notes—two effects that translate into deeper, more peaceful sleep.
Not all forms are equal, though. She recommends magnesium bisglycinate (Serenease is a brand she likes), which is highly bioavailable and gentle on the stomach. Taking it about an hour before bed can ease you into that soft, drifting-off feeling.
The bottom line on how to improve sleep quality
Sleep shifts in midlife are common, but they aren’t something you simply have to endure. Whether it’s a medical check-in, a nutritional tweak, a calming cup of tea or a targeted supplement, real solutions truly exist.
“Everyone’s path to better rest is different,” Dr. Bhatia says. “Listen to your body, build a plan around what you respond to best—and then enjoy sweet dreams!”
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