Sleep is a cornerstone of health, especially for women over 50, who often face disrupted sleep due to menopause, hormonal shifts, and stress. These changes can affect physical and mental health in profound ways.
Weight Gain and Obesity
- Insufficient sleep disrupts hormone balance by increasing ghrelin (appetite-stimulating) and decreasing leptin (appetite-suppressing), leading to increased cravings and calorie intake.
- In one study, over 68,000 women were followed for 16 years; those sleeping 5 hours or less gained about 1.14 kg more than those sleeping 7 hours, with a 32% higher risk of major weight gain and increased obesity risk.
- A randomized trial showed that extending sleep by ~1.2 hours per night resulted in a reduction of about 270 kcal/day, producing a negative energy balance and potential weight loss.
Heart Disease
- Sleep loss is linked to metabolic dysfunctions, including obesity and insulin resistance, both of which are risk factors for cardiovascular disease.
Depression and Anxiety
- Among older women, sleep disturbances are associated with worse mental health outcomes, including an elevated risk of depression and possibly dementia.
Cognitive Decline
- Poor or inconsistent sleep patterns have been linked to quicker cognitive decline and a higher risk of cognitive impairment in older adults.
- A pooled cohort involving nearly 29,000 individuals aged 50+ showed that those sleeping ≤4 h or ≥10 h per night experienced significantly faster cognitive decline compared to those averaging 7 hours.
- Sleep supports memory consolidation and clears brain waste, including beta‑amyloid, through the glymphatic system. Disrupted or poor-quality sleep may thus accelerate cognitive deterioration and elevate dementia risk.
Increased Risk of Falls
- Especially among postmenopausal women, sleep disturbances are linked to declines in attention, coordination, and overall cognitive stability, all factors that elevate fall risk.
9 Evidence‑Based Tips to Improve Sleep Quality
- Stick to a Sleep Schedule – Consistent sleep times reinforce your sleep–wake cycle.
- Create a Calming Bedtime Routine – Activities like light reading, meditation, or warm baths help signal winding down.
- Optimize Your Sleep Environment – A cool, dark, quiet bedroom supports better rest.
- Avoid Stimulants Before Bed – Skipping caffeine, nicotine, or alcohol in the hours before sleep can help minimize sleep disruption.
- Practice Stress‑Reducing Habits – Relaxation techniques like yoga or journaling can ease anxiety that interferes with falling asleep.
- Limit Screen Time at Night – The blue light from devices suppresses melatonin, delaying the onset of sleep.
- Watch Your Evening Diet – Heavy or spicy meals near bedtime can impair sleep; foods rich in tryptophan (like turkey or nuts) may have a soothing effect.
- Try Natural Sleep Aids (Cautiously) – Supplements such as melatonin or calming teas (like chamomile) might help—but consult a healthcare provider before use.
Get Better Sleep
Mintzzz Chill-Pod, $98
The Chill‑Pod by Mintzzz is a memory foam pillow engineered for cooler, deeper sleep. With its breathable CoolMint™ cover—proven to be up to 4.8x cooler than cotton—it helps regulate temperature and reduce night sweats. Designed to support your neck and shoulders, it offers the perfect balance of comfort and alignment.
Swanson Melatonin-Free Sleep Aid, $12.74
Swanson Melatonin-Free Sleep Aid is a calming blend of magnesium, L-theanine, and 5-HTP designed to relax your mind and body for better sleep—without melatonin. It supports healthy serotonin levels, eases stress and anxiousness, and promotes mental and emotional well-being so you can enjoy a restful night’s sleep naturally.
RingConn Gen 2, $299
RingConn Gen 2 is the first smart ring to offer Sleep Apnea monitoring, achieving 90.7% accuracy through advanced deep learning algorithms validated in our internal lab. Additionally, it provides comprehensive sleep tracking, including duration, efficiency, time spent in bed, sleep stages, body movements, and heart rate monitoring, delivering detailed insights for quality sleep assessment.
- Gen 2 – 10% off one unit, code: PRiMEWomen10, valid Aug 11 – Sep 30
- Gen 2 Air – 10% off one unit, code: PRiMEWomen08, valid Aug 13 – Aug 28
GYS Premium™ Bamboo Stretch-Knit Long Sleeve Pajama Set, $105 (was $140)
At GYS, they care deeply about women’s health—especially those who struggle with night sweats. Their premium bamboo fiber sleepwear offers natural cooling to help you stay dry and comfortable through the night. Made from ultra-fine, skin-friendly fibers, it’s a gentle and luxurious choice for sensitive skin.
Hatch Restore 3, $169.99
Take control of your sleep with Restore 3. Premium phone-free sleep content helps you unwind and sleep deeply each night, while sunrise alarms wake you gently.
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