How to Reset Your Sleep Schedule
A Guide for Women Over 40
Struggling to fall asleep, stay asleep, or wake up feeling refreshed?
If you’re a woman over 40, hormonal shifts and modern habits might be disrupting your rest—but with the right strategies, you can reset your sleep schedule and wake up feeling truly restored.
Why Sleep Becomes a Struggle After 40
At some point, many women find that their once-predictable sleep patterns begin to unravel. Falling asleep feels harder, waking up in the middle of the night becomes a frustrating norm, and the energy levels once restored by sleep seem to dwindle. If this sounds familiar, you’re not alone.
Research shows that over 70% of American adults experience sleep issues at least once a month, and 11% struggle every single night.
Women, especially those over 40, are particularly affected due to hormonal changes, life responsibilities, and lifestyle habits that disrupt the body’s natural sleep cycle.
The Hormone-Sleep Connection
Your hormones play a crucial role in regulating sleep, particularly as you approach menopause. Here’s how shifting hormone levels can disrupt your rest:
Declining Progesterone: This hormone has a calming effect on the brain. As levels drop, it can become harder to relax, fall asleep, and stay asleep.
Lower Estrogen Levels: Estrogen helps regulate body temperature, so when levels decline, you may experience night sweats and hot flashes that wake you up.
Reduced Melatonin Production: Melatonin is the hormone responsible for making you feel sleepy at night. As you age, your body naturally produces less, making it easier for your sleep-wake cycle to fall out of sync.
Beyond hormones, stress, caregiving responsibilities, and the blue light from screens also contribute to restless nights. But the good news is that by understanding how your body clock works, you can take steps to reset your sleep schedule and improve both the quality and quantity of your rest.
Understanding Your Body Clock
Your body clock regulates your circadian rhythm, the internal process that dictates your sleep-wake cycle, energy levels, and even metabolism over a 24-hour period. It works like this:
Light Exposure: When your eyes detect natural daylight, your brain sends signals to suppress melatonin, keeping you awake and alert.
Daytime Alertness: Exposure to bright light during the day helps reinforce wakefulness and maintain your energy levels.
Nighttime Drowsiness: As darkness falls, melatonin production increases, signaling that it’s time to sleep.
For centuries, humans followed the natural rhythms of sunrise and sunset. But in today’s world, artificial light, late-night screen use, and irregular schedules can throw your body clock off balance.
How to Reset Your Sleep Schedule
Actionable Strategies
If your sleep patterns feel out of sync, don’t worry—you can reset your body clock with a few intentional changes. Studies show that managing light exposure and adopting a consistent routine can help regulate your circadian rhythm.
1. Maximize Natural Light During the Day
Your body needs exposure to daylight—especially in the morning—to reinforce a strong sleep-wake cycle. Try:
—Spending at least 30 minutes outdoors in the morning or early afternoon.
—Opening your curtains as soon as you wake up.
—Taking a walk outside instead of using artificial indoor lighting.
2. Dim the Lights at Night
Exposure to artificial light—especially from screens—can trick your brain into thinking it’s still daytime. To counter this:
—Avoid screens (phones, tablets, TVs) at least one hour before bed.
—Warm, dim lighting in the evening signals your body that it’s time to wind down.
—Consider blue-light-blocking glasses if you must use screens at night.
3. Establish a Relaxing Bedtime Routine
A structured nighttime routine helps signal to your body that sleep is coming. Try:
—Reading a book instead of scrolling on your phone.
—Practicing gentle stretching, meditation, or breathing exercises.
—Taking a warm shower or bath relax your muscles and lower body temperature.
4. Set a Consistent Sleep Schedule
Your body thrives on routine. Going to bed and waking up at the same time every day helps regulate your circadian rhythm.
—Set a fixed bedtime and wake-up time—even on weekends.
—Avoid the temptation to “catch up” on lost sleep by sleeping in, as this can disrupt your internal clock.
5. Create a Sleep-Friendly Environment
Your bedroom setup plays a significant role in sleep quality. Optimize your sleep space by:
—Keeping the room cool (ideally around 60-67°F).
—Using blackout curtains or a sleep mask to block out excess light.
—Investing in a comfortable mattress and pillows for better support.
What If You’re Still Struggling?
If you've implemented these changes but still struggle with sleep, consider:
Evaluating Caffeine Intake: Reduce caffeine consumption, especially in the afternoon and evening.
Getting Regular Exercise: Physical activity can help regulate sleep, but avoid intense workouts too close to bedtime.
Exploring Supplements: Magnesium, melatonin, or herbal teas like chamomile may support relaxation and sleep.
The Power of Prioritizing Sleep
Resetting your sleep schedule takes time, but the benefits are well worth it. Better sleep leads to more energy, improved mood, sharper focus, and even better metabolic health.
By taking control of your exposure to light, addressing hormonal changes, and creating a structured sleep routine, you can reclaim restful nights and wake up feeling rejuvenated.
It’s never too late to prioritize your sleep health—it’s one of the most transformative steps you can take toward overall well-being.