Better Sleep and Steady Energy in Midlife
Aug 28, 2025Today I am discussing two things that almost every midlife woman I know struggles with: sleep and energy.
Let’s be honest — midlife isn’t always easy. Between menopause, stress, family, work, and just trying to do it all, it can feel like our bodies are rebelling against us. And one of the first places that shows up is in our sleep. Either we can’t fall asleep, or we wake up at 2 a.m. staring at the ceiling, or we crash hard during the day no matter how much coffee we drink.
Sound familiar? If you’re nodding your head, you are so not alone. I’ve been there too — lying awake, wishing my brain would just shut off, or waking up more tired than when I went to bed. And it can be discouraging, because when you’re not rested, everything feels harder — your mood, your focus, your patience, even your motivation to eat well or exercise.
Here’s the good news: you don’t need a complete life overhaul to start sleeping better and feeling more energized. Sometimes, really simple shifts — in what we eat and in the habits we create — can make a big difference. That’s what I want to share with you today.
I’ve put together something I call Better Sleep and Energy in Midlife. It’s a list of 10 foods and 5 habits that can help support your body, instead of working against it. And the best part? You can start tonight.
Before we get into the list, let’s talk about why sleep and energy take such a hit during this stage of life. Hormones play a big role. As estrogen and progesterone fluctuate, your natural sleep rhythm gets disrupted. Add in things like night sweats, stress, and a busy mind, and no wonder you feel off balance.
Sleep isn’t just about closing your eyes. It’s when your body resets hormones, recharges your brain, and repairs tissues. So, when you’re not sleeping well, it’s not just that you’re tired — your entire system is running on low battery. That’s why focusing on food and habits is so powerful. They’re like tools you can use every single day to bring your body back into rhythm.
10 Foods for Better Sleep & Steady Energy
Let’s start with foods. You’ve probably noticed that what you eat really does impact how you feel. Certain foods can calm your nervous system, balance hormones, and even encourage your body to produce melatonin, your natural sleep hormone.
Here are some of my favorites:
• Almonds. These are rich in magnesium, which relaxes your muscles and helps you get into deeper sleep. Think of magnesium as your body’s “relax” mineral.
• Cherries. Especially tart cherries — they’re a natural source of melatonin. A small handful in the evening can actually help your body recognize that it’s time to wind down.
• Bananas. Full of potassium and vitamin B6, they not only calm your nervous system but also help with mood. A banana with nut butter is a great evening snack.
• Oats. They’re a steady-release carb, which means they help keep your blood sugar stable. That’s huge, because blood sugar dips in the middle of the night are one reason we wake up at 2 or 3 a.m.
• Pumpkin seeds. These are loaded with zinc and magnesium — both of which are tied to better sleep quality.
• Leafy greens. Spinach, kale, collard greens — they’re high in iron and folate, which help with energy. If you’re dragging through the afternoon, greens can give you a natural lift.
• Salmon or fatty fish. These are rich in omega-3s and vitamin D, which improve mood and also help regulate sleep cycles.
• Greek yogurt. This one’s great because the protein plus calcium work together to help balance hormones and support energy. Make sure to watch the sugar content of the yogurt you choose.
• Lentils and beans. Full of plant-based protein and fiber, they keep your blood sugar stable throughout the day, which means fewer crashes.
• Green tea — but go for decaf or matcha. It contains L-theanine, which calms your mind without making you drowsy. Perfect for that mid-afternoon reset.
Now, I’m not saying you have to go eat all ten foods tonight. But maybe pick one or two to add into your week and see how your body responds.
5 Habits to Start Tonight
Let’s move from food to habits, because what you do before bed matters just as much as what you eat.
Here are five simple habits you can start right away:
1. Create a wind-down routine. About 30 minutes before bed, dim the lights, stretch, read something calming, or do some deep breathing. You’re basically telling your body: hey, it’s time to slow down.
2. Cut back on screens. I know — this one is hard. But the blue light from phones and TVs delays melatonin production. Try unplugging an hour before bed. Even swapping your phone for a paperback can make a difference.
3. Keep your room cool. Research shows the ideal sleep temperature is around 65 to 68 degrees. A cooler room signals your body that it’s time to rest.
4. Stick to a consistent sleep schedule. Going to bed and waking up at the same time every day — yes, even on weekends — trains your body’s natural rhythm.
5. Limit late-night sugar and alcohol. Both can spike blood sugar and disrupt your sleep cycles. If you want something in the evening, try a calming herbal tea instead.
Even just adopting one of these habits can shift your sleep in a big way.
Here’s my challenge for you this week: pick one food and one habit from what we just talked about. Try it. Notice how your body feels. Do you fall asleep faster? Do you wake up less in the middle of the night? Do you have more energy during the day?
These little changes stack up. And they add up to you feeling more like yourself again — not just surviving midlife but actually thriving.
To make this super easy, I’ve put all of this into a free guide you can download: Better Sleep and Energy in Midlife. It has the full list of foods and habits I’ve just discussed. You can grab the link in the page description, or copy and paste:
https://www.bloomhealthandwellness.net/offers/Q8pkXjZR
Remember — midlife doesn’t have to mean running on empty. With the right tools and a little bit of support, you can reclaim your energy and get the kind of rest your body has been craving.
If this entry was helpful, please share it with a friend who’s also navigating midlife — because we’re all in this together.
