Sleep can be so hard at this stage in life. The shift in hormones causes us to struggle. We may have a hard time falling asleep, staying asleep or getting restorative sleep.
In 2024, I spent the year diving into my wellness. It was my Year to THRIVE. It took my months to tap into what worked for my sleep!
In this episode, I share the 6 things I changed that made the biggest difference for me.
PS: Here are the extras I mention:
VIDEO I MENTIONED:
▶️ THRIVE SERIES:
— Sleep: This Video
— Relaxation: COMING SOON
— Energy & Focus: COMING SOON
— Exercise: COMING SOON
▶️ PRODUCTS I USE:
– Deep Night Sleep: https://tinyurl.com/LELDeepNight
– Essential Oils for Sleep: https://lauraerdmanluntz.com/wp-content/uploads/Sleep-Oils-LEL.pdf
MORE TOPICS WILL ENJOY:
MY YEAR TO THRIVE:
- BLOG Post: My Year to Thrive
- Summary of my first quarter: Unlock Your Midlife Mojo with these 5 Tips: My Monthly Wellness Reset
PRIVATE COACHING:
Private Coaching when you are ready for the ultimate, exclusive experience: Life Coaching with Laura
Hacking Happiness: A Life Coaching Quick Start: Just give me 5 days. Hacking Happiness
READ: How I Fixed My Sleep in Midlife: 6 Wellness Tips
You CAN Improve Your Sleep!
Are sleepless nights leaving you feeling drained? Midlife often brings unique challenges to achieving restful sleep, from hormonal changes to increased stress levels. The good news is that improving your sleep isn’t just a dream. With a few intentional changes, you can enjoy deeper, more restorative nights of rest. Here are six practical wellness tips that transformed my sleep and energy levels in midlife.
Here’s to a GREAT Night of Sleep!
Tip 1: Finding Your Best Hours
One of the biggest shifts I made was discovering my optimal sleep schedule. I realized that going to bed earlier and waking up by 6 a.m. consistently helped me feel more rested. Our bodies thrive on routine, and sticking to the same wake-up time—even on weekends—helps regulate the internal clock, also known as the circadian rhythm.
For me, bedtime by 10 p.m. works wonders. If you’re unsure of your best hours, experiment with different schedules and notice when you feel most refreshed. The key is consistency, so aim to stick with the routine even on days when you’re tempted to hit snooze or stay up late.
Tip 2: No Drinking After 7 PM
Hydration is essential for health, but late-night water intake was sabotaging my sleep. I often found myself waking up in the middle of the night to use the bathroom, which disrupted my rest. By setting a cut-off time for drinking liquids at 7 p.m., I’ve reduced those interruptions and now enjoy uninterrupted sleep.
This simple habit can make a big difference. If you’re waking up frequently at night, try adjusting when you hydrate. Drink plenty of water earlier in the day, and taper off as the evening progresses.
Tip 3: Relaxing Throughout the Day
I used to believe that unwinding right before bed was enough to set the stage for good sleep. However, I’ve learned that managing stress and relaxation throughout the entire day has a much greater impact. Incorporating mini relaxation breaks—like deep breathing, stretching, or even a quick meditation—helps keep stress levels low and promotes better sleep at night.
One of my favorite techniques is practicing yoga or taking mindful walks. These activities not only calm the mind but also keep the body balanced and ready for restful sleep. By prioritizing relaxation during the day, you’ll set the stage for a more peaceful evening.
Tip4: Cutting Way Back on Alcohol
This was a game-changer for me. While a glass of wine might seem like a great way to unwind, alcohol actually disrupts your sleep cycle. It can cause you to wake up during the night or leave you feeling groggy the next morning. Once I significantly reduced my alcohol consumption, I noticed major improvements in both the quality of my sleep and my daytime energy levels.
If you’re not ready to cut alcohol completely, try limiting it to weekends or special occasions. Even small changes can have a big impact. You’ll likely notice you wake up feeling more refreshed and alert.
Tip 5: Essential Oils
Essential oils started blessing my life over a decade ago. I started to use them more for my sleep last year when I was trying to find anything that might help.
Here is how I use them – it’s a starting place for you. I encourage you to play with them to discover what works best for you. You can grab the printable below with my 5 favorite oils.
Calming oil in the diffuser or on my pillow.
Grounding oils on my feet – I like to make a roller with my favorite oils. (Let me know if you want the recipe.)
Oils for muscle tension on my neck and shoulders to help me relax.
Tip 6: A Sleep Supplement
Finally, I introduced a natural sleep supplement to my routine. While lifestyle changes laid the foundation, a sleep aid helped me fall asleep faster and stay asleep longer.
Most sleep aids are addictive to the body – your body can literally lose the ability to fall asleep on it’s own.
Melatonin taken externally is especially harmful. It’s a natural hormone the body creates to help you sleep but if you take it externally, the body can lose the ability to make it itself.
You need a supplement that supports the body to do what it naturally does, relax and sleep.
In comes Deep Night Essence from my brand partner, Young Living.
All the other things I was doing helped me sleep through the night, but I still was missing the cycles of deep sleep we need to refresh the brain. (Google “glymphatic system”).
Deep Night Essence took my sleep to the next level!
And I have receipts! Here is from my fitness watch – sleep with and without Deep Night Essence:
Without Deep Night Essence
With Deep Night Essence
Small Changes, Big Results
Better sleep doesn’t require a complete overhaul of your lifestyle. Small, intentional changes like finding your ideal bedtime, cutting back on late-night drinking, and managing daily stress can have profound effects. Combine these with reduced alcohol consumption and a carefully chosen sleep supplement, and you’ll be on your way to restful nights and energized days.
Sleep is the foundation of wellness, especially in midlife. If you’re struggling with restless nights, try implementing these tips one at a time. You might be surprised at how even the smallest adjustments can lead to big improvements in your sleep quality and overall well-being.
What strategies have worked for you? I’d love to hear your tips and experiences in the comments below! Together, we can create a community of support and empowerment for thriving in midlife.
Ready for better sleep? Start with one tip today and watch how your nights—and your energy levels—transform!
Want More Support?
Private Life Coaching:
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WATCH: How I Fixed My Sleep in Midlife: 6 Wellness Tips
I always share more personal stories in the video / podcast, in case you are wondering. The blog post is more to the point. I get chatty when I’m, well, chatting!
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