6 Things Women over 50 Should Do Every Night Before Bed, According to Dietitians

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• After age 50, women undergo many physical and hormonal changes.

• They may experience hot flashes, difficulty sleeping and feelings of stress.

• The following bedtime habits can help them de-stress, sleep better and have more energy.

Turning 50 is an incredible milestone. You’re wiser, more confident and unapologetically yourself. But let’s be honest. Our bodies and minds don’t exactly operate like they did in our 20s. From fluctuating hormones to the occasional creaking bones and aching joints, it’s clear that self-care needs to take center stage. And what better time to give yourself some TLC than right before bed? After all, your evening routine can set the tone for quality sleep, mental clarity and a healthier tomorrow.

To get you started, we reached out to registered dietitians for simple yet effective ways women over 50 can optimize their nights. These aren’t complicated rituals or time-consuming chores. They are just six practical, doable habits to help you wind down your day while doing something good for your body and mind at the same time.

1. Sip an Alcohol-Free Mocktail

If you enjoy an alcohol-containing drink in the evening, consider swapping it for a booze-free mocktail or a glass of alcohol-free wine or beer. “Most women over age 50 complain of insomnia and sleep disturbances due to perimenopause and menopause,” says Melissa Azzaro, RDN, LD. “Symptoms like hot flashes and night sweats can keep women up, and other hormone imbalances can make it difficult to get a full night of quality sleep.”

This is why she recommends that women over 50 cut out alcohol before bed. “While you may feel that it helps you fall asleep faster, it results in more interrupted, less restful sleep,” she says. Research agrees, linking higher alcohol consumption to shorter, less restorative sleep and even snoring.

2. Eat a Protein-Rich Snack

“After 50, women lose muscle mass more rapidly due to hormonal shifts, specifically [due to] a decline in estrogen levels during menopause, which affects bone density and muscle strength,” says Jamie Lee McIntyre, M.S., RDN. “Protein before bed—such as Greek yogurt, cottage cheese or a plant-based protein smoothie—[has been shown to] support overnight muscle repair and synthesis, especially when paired with resistance exercise.” For example, one study found that men who ate protein after working out in the evening had higher rates of muscle building and repair than those who performed evening exercise without consuming protein. While we can’t say for sure that the same would be true for women, a healthy, protein-rich bedtime snack is worth a try.

3. Brush Your Teeth

Now that you’ve had your snack, it’s time to brush those teeth—even if you’re tired and can’t motivate! Brushing before bed is important for everyone. But it becomes even more critical as you enter your 50s as oral health becomes increasingly tied to your overall health as you age. Problems like dry mouth, tooth loss, cavities, gum disease and oral cancer are more common in older people and can affect more than just their teeth. They can also lead to issues like poor nutrition and lower quality of life and can even worsen conditions like heart disease or diabetes. Plus, when your teeth are in good shape, it’s easier—and more enjoyable—to eat healthy foods like fruits and veggies!

4. Put a Glass of Water by Your Bedside

The simple act of having a glass of water by your bedside could be one of the most underrated habits for women who are over age 50. “Even if you don’t wake up in the night, night sweats can dehydrate you during sleep, so you are most likely waking up somewhat dehydrated,” explains Frances Largeman-Roth, RDN. “Having the water right there next to you helps you get a jump on hydration for the day, which helps you feel your best.” And if hot flashes are an issue, sipping cold water before you hit the hay might help cool things off, according to the National Institutes of Health.

5. Take Magnesium Glycinate

Magnesium plays a crucial role in muscle relaxation, maintaining a healthy nervous system and regulating sleep. Yet, as we age, we may not absorb this mineral as efficiently as we did when we were younger. And many of us don’t consume enough magnesium to meet our needs. Enter magnesium glycinate. This highly absorbable form of magnesium is readily taken up by the body for more restful sleep and overall relaxation at the end of the day.

Beyond sleep, this supplement may aid in maintaining strong bones, as magnesium is essential for calcium absorption and bone mineralization. Prioritizing bone health becomes increasingly important after age 50 to reduce the risk of osteoporosis and maintain overall mobility. Research shows that higher magnesium intake is linked to better bone density in the hip and femoral neck, which are key areas for mobility and strength.

6. Practice Diaphragmatic Breathing

Diaphragmatic breathing, or deep belly breathing, is a simple way to calm your body and mind. “This slow, intentional breathing—inhale through the nose with a deep belly expansion followed by a slow exhale— can calm the nervous system and may promote better sleep,” says Brittany Scanniello, RDN.

It may also support your long-term heart health. How so? Stress is linked to an increased risk of heart disease, which is a leading cause of death for older women. Promising research has shown that diaphragmatic breathing can reduce stress levels by improving blood pressure and respiratory rate and lowering the stress hormone cortisol. While more research is needed, taking a few deep belly breaths before turning in could be an easy, low-cost way to ease your stress.

Our Expert Take

Your nighttime habits can be an impactful way to prioritize self-care and support your body through the changes that happen after age 50. Whether you recently turned 50 or have already passed this milestone, dietitians recommend making the most of your evenings by swapping out alcohol for mocktails, eating a protein-rich bedtime snack and staying hydrated. They also recommend taking a magnesium glycinate supplement and doing some deep-breathing exercises to help you wind down and prepare for restorative sleep. And don’t forget to brush those teeth! As you age, your dental health impacts multiple aspects of your overall health.

Remember, small changes can lead to big results over time. By choosing to nurture your body and mind in these practical ways, you’re setting the foundation for healthier days and more peaceful nights.

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