A few weeks ago in our RiverTown Women’s Health & Wellness Facebook group, I asked a simple question: What wellness topic would you most like to focus on?
I expected to see nutrition, exercise, or maybe even stress management rise to the top.
Instead, the overwhelming answer was sleep.
If I’m being honest, I wasn’t surprised.
As someone who’s spent nearly 20 years in the health and wellness industry, people often assume I have all the answers. The truth is, I’m navigating this season of life right alongside many of you. In my 50s, sleep has become something I appreciate more than ever - and something I definitely don’t take for granted.
For me, falling asleep usually isn’t the problem. Staying asleep is another story. Between waking up in the middle of the night, feeling too warm one minute and too cold the next, or simply having a mind that decides 3 a.m. is the perfect time to make tomorrow’s to-do list, I’ve had my share of restless nights. Last summer, I even went through a bout of insomnia where I barely slept for four days. It was one of the most exhausting experiences I’ve ever had.
So when our community started sharing what has helped them, I found myself reading every single comment.
There wasn’t one magic answer - but there were some clear themes.
Many women said magnesium glycinate has made a noticeable difference. Others swore by a consistent bedtime routine, keeping the bedroom cool, using blackout curtains, sleeping with a fan or sound machine, or replacing evening screen time with a good book. Several members shared that limiting alcohol, avoiding late-night snacks, or finishing dinner a little earlier helped them stay asleep longer. One woman even talked about sealing light around her bedroom door because even a small amount of light disrupted her sleep.
What I loved most wasn’t any one recommendation.
It was the reminder that we’re all trying different things, learning from each other, and realizing we’re not alone.
There’s actually a good reason so many women begin struggling with sleep in midlife. As estrogen and progesterone naturally fluctuate during perimenopause and menopause, they can affect our body’s internal thermostat, make us more prone to waking during the night, and even increase anxiety or racing thoughts. Add busy schedules, work, family responsibilities, and the constant stimulation of modern life, and it’s easy to see why so many of us aren’t getting the restorative sleep we need.
The encouraging news is that small, consistent habits really do matter.
Morning sunlight helps reset your body’s natural sleep-wake cycle. Regular movement - especially walking and strength training—can improve sleep quality. Keeping your bedroom cool, dark, and quiet supports deeper sleep, and creating a relaxing bedtime routine helps signal to your brain that it’s time to wind down.
None of these habits are groundbreaking.
But sometimes the simplest habits are the ones that make the biggest difference.
One of the things I’ve come to appreciate most in this season of life is that wellness isn’t about perfection. It’s about paying attention to what your body needs and being willing to make small adjustments along the way.
This conversation in our RiverTown Women’s Health & Wellness group reminded me that some of the best ideas don’t always come from books or experts. Sometimes they come from the women living right next door who are walking through the same season of life.
So I’ll leave you with the same question I asked our group:
What’s one thing that’s helped you sleep better?
I’d love to hear your answer. After all, the best wellness journeys are the ones we don’t have to navigate alone.