3 Essential Actions To Improve Your Midlife Beauty Sleep Tonight

When you hit midlife, you want your midlife beauty sleep more than ever, right! I know I do!

However, there’s more to beauty sleep than looking your best.

The stresses of day-to-day life, autoimmune conditions, and midlife hormone changes (ugh) can make getting a good night’s sleep impossible.

Sleep interruptions are likely to happen for various reasons, and women in midlife are especially prone when shifting from perimenopause to menopause.

During perimenopause, you can start having hot flashes and night sweats. Your body can be feeling several unpleasant symptoms while trying to relax and fall asleep.

And with autoimmune, you may have a hard time getting comfortable. You may also be experiencing mood changes like depression and irritability, which are linked with insomnia.

Let’s face it. Many women are sleep-deprived. Sometimes you may tell yourself that you will get more done with less sleep a night.

But, don’t overlook the benefits of deep beauty sleep, especially when dealing with hormone changes or autoimmune health issues.

Midlife Beauty Sleep

What Is Deep Beauty Sleep?

Deep sleep, also called slow-wave sleep, happens in the third non-rapid eye movement (NREM) sleep stage.

During deep sleep, electrical activity in the brain appears in long, slow waves called delta waves.

Typically, you will drop into a deep sleep within an hour of falling asleep. And then steadily experience shorter periods of deep sleep as the night wears on.

Automatic body functions like breathing and heart rate are very slow during this stage, and your muscles are relaxed.

If you are woken up from a deep sleep, you may feel mentally foggy for up to an hour.

Many factors of your life could suffer when you neglect to get your seven to nine hours of nightly slumber in, like:

  • Your focus – Without sleep, your mind gets foggy, and you can struggle to form mental connections.
  • Your mental health – Longer-term sleep issues can be linked to an increased risk of dementia, mental stress, anger, and sadness.
  • Lack of sleep may cause wrinkles and aging – Your skin may age faster if you don’t get enough sleep.
  • Your physical safety – Going through the day with very little sleep can weaken your ability to do some physical tasks safely, like driving.

Deep sleep is as essential for your health as diet and exercise. Deep sleep improves your brain’s performance and mood, and overall well-being. Also, you may be more creative and keep your youthful looks longer. YES! 😉

3 Essential Actions To Improve Your Midlife Beauty Sleep

  1. On average, get 7 to 9 hours – Some need more, and some need less. Listen to your body. It knows what it needs.
  1. Get quality sleep – Get rid of any sound and light distractions. Silence your cell phone. Keep your room dark and cool.
  1. Have a routine sleep schedule – Go to bed and wake up at the same time every day. That means the weekends too! (Well, maybe sleep in 30 min or so. After all, it is the weekend!)

 

Midlife Beauty Sleep

Disclosure:  This post contains affiliate links.

Get your best Midlife Deep Beauty Sleep with some help!

Sleep Aids

Melatonin is a naturally occurring hormone produced by the pineal gland in the brain. It plays various roles in the human body. But is primarily known for regulating the circadian rhythm or sleep-wake cycle.

Possible side effects – Headaches, nausea, and dizziness.

Magnesium is a mineral involved in hundreds of processes in the human body. It’s essential for brain function and heart health. Magnesium also has a relaxing effect. It’s known to relax muscles and induce sleep. Plus, it helps to regulate melatonin production.

Possible side effects – When taken in high doses may cause diarrhea, nausea, and vomiting.

*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. Also, we can’t promise that any natural remedy will solve a particular health/skin issue. Therefore, Any reliance you place on such information is strictly at your discretion. 

Herbal Teas

Herbal teas are made from any edible herb or plant. Here are two herbs that have been shown to improve sleep, promote relaxation, and help calm your nervous system.

Chamomile – Flowers of the chamomile plant have been used for many years to treat various issues, including poor sleep. It contains an active chemical compound called apigenin, which has a mild tranquilizing effect.

Chamomile can improve the quality of your sleep. In one study of older adults, the group who received chamomile tea reported better sleep quality than those who did not.

Valerian root – has been used as a sleep and stress aid for a long time. It helps treat sleep issues, such as stress, nervousness, headaches, and heart palpitations.

Plus, Valerian root is an effective sleep aid. Due to the two naturally occurring sedatives, valepotriates and sesquiterpenes.

Plain Valerian root can have an earthy taste that some may find unpleasant. However, adding a teaspoon of honey or maple syrup to your tea may help improve the taste.

*The Valerian root brand linked above tastes: earthy, minty, and satisfyingly herbal.

Essential oils

Essential oils can help relax your mind and body and may help you fall asleep better!

Here are a few suggestions for you to try ~

Lavender Pillow and Linen Spray ~  When inhaled, Lavender can help with insomnia because it has excellent sedative and healing effects on the nervous system.

  • Calms, Soothes, & Nurtures
  • Encourages balance in all body systems
  • Reduces anxiety and fear
  • Sedative properties
  • Stress-reducing qualities

Epsom Salt  ~ Epsom salts are excellent in a bath after a stressful day. They are known to soothe muscles, relieve sore feet, relax the body, reduce stress, renew the skin, and improve sleep.

Plus, adding essential oils like German Chamomile & Lavender to the salts will boost the relaxing effects.

German chamomile ~ is a great choice in your bath after a stressful day. It soothes the nervous system and supports sleep. It has a calming effect and nourishes the skin.

Aroma ~ strong, bitter, herbal, and slightly fruity.

Lavender ~ has wonderful sedative and healing effects on the nervous system. Lavender can be incorporated into your bath salts, lotions, and creams. Also, inhaled/diffused works great for stress and insomnia.

Aroma ~ fresh, light, sweet, herbal.

Directions ~

Add 40 to 50 drops each Lavender & German Chamomile to two cups of Epsom salts. Mix well and let sit covered for 30+ min. to allow the oils to absorb into the salt. Then add to your bath water.

*You can pre-mix the salts and essential oils and keep them in an air-tight glass jar so they are always ready to use!


Roman Chamomile & Lavender Diffuser Blend ~ The gentle sedative qualities of Roman Chamomile & Lavender can support sleep.

Roman chamomile ~ The tranquil qualities of Roman chamomile can alleviate stress and anxiety, encourage relaxation, and support sleep.

Aroma ~ sweet, warm,  fruity, apple-like, herbal.

Lavender ~ Lavender has excellent sedative and healing effects on the nervous system. Encourages balance in all body systems.

Aroma ~ fresh, light, sweet, herbal.

Extra ideas that will boost your

Deep Midlife Beauty Sleep

 

  • Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take up to 6–8 hours to wear off completely.
  • Don’t take long naps late in the afternoon and keep them short 10/15 min.
  • Avoid alcohol and large meals before bedtime. Both can prevent deep, restful sleep.
  • Limit electronics before bed and have your blue light filter on at night.
  • Meditate before you get in bed or while in bed. It will help you release the stresses from the day.

  • Improve Your Diet! What you eat and drink before bedtime impacts your sleep. One small study found that people eating a diet high in saturated fats obtained less slow-wave sleep. People who ate more fiber were more likely to sleep more deeply.
  • Listen to Binaural Beats! Binaural beats are created by listening to two slightly different tones, one in each ear. The difference between the frequencies of those tones creates a perceived third tone or binaural beat. Initial research suggests that binaural beats can help you sleep better.

Here’s to Midlife Beauti Sleep!

Susie  

P.S. You can always try a combination of the above suggestion to get your best deep beauty sleep. Leave a comment and let me know what works for you!

Share ~ Pin ~ Like

Thank you so much for your support!

 


*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. Also, we can’t promise that any natural remedy will solve a particular health/skin issue. Therefore, Any reliance you place on such information is strictly at your discretion. 


Disclosure:  This post contains affiliate links. Blooming in Midlife.com is a participant in the Amazon Services LLC Associates Program. If you click a link on this site and purchase, I may receive an affiliate commission at no additional cost to you. I appreciate your support of Blooming in Midlife. ∞


References

https://www.webmd.com/sleep-disorders/news/20170907/sleepless-nights-plague-many-women-in-middle-age

https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

https://www.fastcompany.com/90739443/6-aspects-of-your-life-that-suffer-when-you-dont-get-enoughsleep

https://www.sleepfoundation.org/stages-of-sleep/deep-sleep

https://www.aromahead.com

https://drbrighten.com/is-it-bad-to-take-melatonin-every-night/

https://allisontannis.com/blogs/news/7-surprising-reasons-you-should-get-more-sleep

https://www.sleepfoundation.org/noise-and-sleep/binaural-beats

https://www.sleepfoundation.org/best-tea-for-sleep

https://www.healthline.com/health/healthy-sleep/best-teas-to-buy-to-sleep-better#our-picks

Leave a Reply

Your email address will not be published.

%d bloggers like this: