4 Bedtime Habits That Help You Sleep Through the Night (Naturally)

  • Power Down One Hour Before Bed

    Turn off screens (yes, even the phone!) and switch to soft lighting at least 60 minutes before sleep. Blue light disrupts melatonin production which gets more sensitive with age. Try reading, stretching, or journaling instead.

    Pro tip: Keep a lamp with a warm-toned bulb by your bed to cue your body into wind-down mode.

  • Set a “Worry Window” (And Close It!)

    As we age, stress and racing thoughts can wake us up in the middle of the night. Schedule 10-15 minutes before bed to write down any lingering worries, plans, or to-dos.

    This teaches your brain that bedtime is not for problem-solving it’s for rest.

  • Use Magnesium + Herbal Tea (The Sleepy Combo)

    Magnesium glycinate (not oxide!) supports muscle relaxation and deeper sleep. Pair it with a cup of chamomile, tulsi, or lemon balm tea 30-60 minutes before bed.

    Avoid sugar or alcohol they’ll mess with your sleep cycles, even if you fall asleep faster.

  • Keep Your Bedroom Cold, Dark, and Boring

    Your ideal sleep environment after 40:

    16–19°C (60–67°F)

    No light (use blackout curtains or an eye mask)

    No clutter, no tech distractions

    Make your bedroom feel like a quiet retreat not a second living room.

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