Restorative Sleep After 50: Embracing Quirks and Building Better Nightly Habits

"Practising good sleep hygiene is a daily act of self-care that can transform well-being from the inside out"

 Restorative sleep is essential, especially for women over 50 navigating hormonal shifts, life transitions, and new health priorities—yet, achieving it isn't always straightforward. I have something to confess: For 15 years, sleep has come only to the background sounds of YouTube—Judge Judy, murder mysteries, Catfish, or tales of those who escaped cults. If the topic is motivational or genuinely interesting, it actually keeps my mind alert instead of soothing it to sleep. Like many, trying to sleep in silence leads to hours of wakefulness, and yet turning on an episode almost instantly brings on sleep.

 

Distraction as a Sleep Aid

Hundreds of thousands use “background noise” as a sleep cue. In fact, about half of adults report watching TV when they can't sleep, and nearly as many turn to their smartphones—over 75% of Americans lose sleep due to digital distractions. According to a 2023 survey, 46% of Australians engage with digital devices (such as reading, listening to music, or watching shows) in the hour before bed—activities linked to disrupted or insufficient sleep.

For some people, engaging content like podcasts, documentaries, or familiar TV series becomes a nightly ritual to unwind and lull them to sleep. This method, sometimes referred to as “media distraction,” helps distract from racing thoughts or nighttime anxiety. While often discouraged by sleep experts because of blue light exposure or stimulating content, such habits are widespread and—when tailored right—can help select individuals fall asleep faster.

Unusual (But Common) Sleep Habits

Other unconventional sleep habits are surprisingly common. For example:

• More than half of adults were classified as either chronic “insomnia sleepers” or habitual “nappers,” both suboptimal patterns that can be stubbornly persistent.

• Bedtime procrastination—delaying sleep on purpose—affects a rising share of adults, in part driven by the pandemic and technology use.

• Many people report unique rituals like cognitive “shuffling”—mentally listing unrelated words to quiet the mind—which has been shown to ease people into sleep when typical relaxation techniques fail.

Why Restorative Sleep Matters—Especially as We Age

 

Restorative sleep (adequate, deep, consistent sleep) is foundational for healthy ageing, particularly in women. Poor sleep in older women is linked to higher risks of chronic illnesses, cognitive decline, depression, obesity, falls, and reduced immune function. After menopause, up to 60% of women experience sleep disturbances—double the rate of their premenopausal counterparts. Less than five hours of sleep is associated with increased risk of falls and fractures in women over 70. Moreover, deep sleep stages—those most restorative—tend to decline with age, making quality sleep even more vital.

Good Sleep Hygiene for Women Over 50

For women struggling with restorative sleep, consider these evidence-backed habits:

• “Wind down” with gentle routines—keep bedtime media calming, familiar, and not overly stimulating.

• Limit blue light exposure close to bed, even if using soothing background media; try blue light filters or listen without watching the screen.

• Maintain a regular sleep and wake time, even on weekends.

• Create a restful environment: cool, dark, and quiet (or with optional background “white noise” that isn’t engaging).

• Avoid caffeine, alcohol, and heavy meals in the evening.

• Try gentle exercise or stretching during the day, but avoid strenuous activity close to bedtime.

• Practice relaxation techniques like cognitive shuffling, gentle breathwork, or listing positives from your day.

It's absolutely valid to personalise sleep rituals—so, whether it’s Judge Judy or a meditative playlist, the goal is restorative, regular, and restful sleep. For women over 50, granting permission for these quirks, while staying mindful of overall sleep quality, can be both reassuring and empowering.