The 10-Minute Evening Wind-Down Ritual Every Midlife Woman Should Try

Menopause |
5 min read

Written By

Michelle Zlakowski

Published

January 28, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Does this sound familiar: you crawl into bed expecting rest, only to find yourself tossing and turning, waking up too soon, or drifting off only to wake up feeling anxious? Do you miss feeling refreshed after a good night’s sleep? For many women in midlife, this isn’t simply due to “stress” or “getting older”—it often ties directly to the changes your body is going through during perimenopause and menopause.

Menopause Sleep Challenges Are Real

You may notice that your sleep patterns change during the menopause transition. According to experts at Johns Hopkins Medicine, difficulty falling asleep, waking often, or lighter, fragmented rest is very common during menopause.¹These types of sleep disruptions may occur even when you’re not having hot flashes or night sweats.

Over 50% of women report experiencing sleep challenges during menopause.² Dealing with symptoms like fatigue, irritability, and foggy thinking from a poor night’s sleep isn’t easy. Plus, beyond those short-term symptoms, poor sleep may impact your long-term health, including a greater risk for cardiovascular issues.⁴

What happens in the hour before you head to bed matters. Incorporating a simple evening relaxation ritual that signals to your body that it’s time to unwind may be just what you need to help relax your nervous system and achieve better-quality sleep.

A Simple 10-Minute Wind-Down Ritual

You might be surprised by just how much a quiet 10 minutes at the end of a busy day can help.

Here are some easy things you can consider doing to relax your mind and body as part of an improved midlife nighttime routine.⁵

Dim the lights and soften the environment. Swap the overhead lighting for a less-intense, warm-toned light. Reducing brightness signals to your brain that the day is winding down and prepares it for rest.
Pause and breathe or stretch gently. Spend a few moments on slow, mindful breaths or gentle stretching, just enough to release the tension you’re holding in your muscles or joints after a busy day.
Relax your mind with a journal or book or simply rest screen free. Instead of turning to your phone or tablet, give yourself a moment of calm. If you like to write, add a few lines about your day in a journal. Read a book (a paper one) or just sit quietly with your thoughts. This mental pause helps shift from “do” mode to “rest” mode.
Take a warm shower or bath. The warm water may help relax your muscles and gently bring down your body temperature, a subtle signal to your brain that it’s time to rest.
Have lights out and screen-free rest. Once in bed, avoid screens or stimulating media. Leave your devices in another room. Keep the room dark, cool, and calm. Decompress without distractions.

You don’t have to complete the whole list every night. This is about prioritizing relaxation, not checking boxes. Choose what feels right to you on any given evening. The key is consistency, not perfection.

Calming Habits for Midlife Women to Create a Nightly Reset

Even if you’re not experiencing the obvious menopause symptoms like hot flashes or night sweats, your quality of sleep may be declining. This means an unwind routine for better sleep and establishing calming bedtime habits is likely more important than ever.

The above ritual isn’t a magic cure-all—it’s a gentle reset that gives your nervous system, muscles, and mind permission to slow down. As you learn to cope with the hormonal shifts associated with menopause, the activities associated with the 10-minute ritual above will become a small but meaningful act of self-care.

The need for healthy sleep is real. Persistent sleep disruption in midlife has been linked with anxiety, depression, and increased cardiometabolic stress.⁶ Stress relief for women over 40 is important. And better sleep means better emotional balance and more resilience to get through the following day.

Simple Tips for Getting Started with a Sleep Ritual

Curious about shifting your routing but not sure where to start? Try setting a nightly alarm to remind yourself to start your wind-down. Set it 30 to 60 minutes before the actual time you’d like to fall asleep. Use that buffer to dim lights, move your body gently, and give yourself some screen-free time.⁷

If nightly consistency feels too ambitious, start with just a few evenings a week.

Even two or three calm, intentional nights may help reset sleep rhythms. Be kind to yourself and stay flexible. Some nights, you may simply dim the lights and sit quietly. On others, you may want to stretch, journal, or take a warm shower.

If sleep continues to feel elusive, it might be worth checking in with your healthcare provider. Sometimes, underlying issues like hormonal volatility associated with the menopause transition, sleep apnea, or stress can make the lack of sleep an issue that requires medical attention.

What You’ll Potentially Gain from Incorporating a Nighttime Ritual

A simple ritual that helps your mind and body transition from “go” to “rest.”
An increased chance of falling asleep more easily and experiencing better, more restful sleep.
A sense of calm and decreased stress to improve your evening (and the following morning).
A small but consistent act of self-care that acknowledges your body’s changing needs during midlife.

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