6 Things Women over 50 should do every night before bed, according to dietitians
Turning 50 is something to be proud of. You’ve gathered wisdom, confidence, and you’re likely more comfortable being yourself than ever before. But let’s face it—your body doesn’t quite move or recover like it used to in your 20s. Between changing hormones, stiff joints, and sleep that just doesn’t come as easily, self-care becomes more important than ever.
One of the best times to care for yourself? Right before bed. Your evening routine can help set you up for better sleep, a clearer mind, and a healthier tomorrow. We spoke to registered dietitians who shared some practical, no-fuss tips to help women over 50 feel their best at night. These are simple habits—nothing complicated or time-consuming—and they can make a real difference.
1. Swap Alcohol for a Mocktail
If you usually wind down with a glass of wine or a nightcap, it might be time to switch things up. Melissa Azzaro, RDN, LD, says many women over 50 struggle with sleep due to perimenopause or menopause. Hot flashes and night sweats are common culprits.
Even though alcohol might help you fall asleep quickly, it often leads to disrupted sleep later in the night. “While you may feel that it helps you fall asleep faster, it results in more interrupted, less restful sleep,” Azzaro explains.
Try a refreshing mocktail or alcohol-free wine or beer instead. Your sleep (and body) will thank you.
2. Have a Protein-Packed Snack
Hormonal shifts after 50—like declining estrogen—can lead to muscle loss and weaker bones. That’s where protein comes in. Jamie Lee McIntyre, M.S., RDN, recommends a small protein-rich snack before bed, such as Greek yogurt, cottage cheese, or a plant-based protein smoothie.
Research shows that eating protein after an evening workout can boost muscle repair overnight. While most studies focus on men, it’s still a good move for women looking to stay strong and healthy.
3. Don’t Skip Brushing Your Teeth
Yes, you’re tired. Yes, the bed is calling. But don’t skip brushing your teeth! Good oral hygiene becomes even more important after 50. Issues like dry mouth, gum disease, tooth loss, and even oral cancer become more common—and they don’t just affect your teeth.
Poor oral health can lead to trouble eating, poor nutrition, and can even worsen heart disease or diabetes. Keeping your teeth healthy also makes it easier to enjoy crunchy, nutritious foods like apples and carrots.
4. Keep Water by Your Bedside
A simple glass of water might seem minor, but it can be surprisingly helpful—especially if you deal with night sweats. “Even if you don’t wake up in the night, night sweats can dehydrate you during sleep,” says Frances Largeman-Roth, RDN. Having water nearby helps you rehydrate first thing in the morning and start your day feeling refreshed.
Bonus tip: sipping cool water before bed might even help you cool down and sleep better.
5. Try Magnesium Glycinate
Magnesium plays a big role in helping your muscles relax and supporting restful sleep. But as we age, we may not absorb it as well—and many people don’t get enough in their diets. That’s where magnesium glycinate comes in. It’s a form of magnesium that’s easier for your body to absorb and can help you wind down before bed.
Magnesium also supports bone health by helping your body use calcium more effectively. This is especially important after 50, when the risk of osteoporosis increases. Studies have linked higher magnesium intake with stronger bones, especially in key areas like the hips and thighs.
6. Breathe Deeply Before Bed
Diaphragmatic breathing—also known as deep belly breathing—is a calming, easy practice that can make a big difference. “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 lower stress, which in turn helps protect your heart. Some research has linked deep breathing to lower blood pressure, better breathing, and reduced levels of the stress hormone cortisol. Taking just a few deep breaths before bed might be just what you need to ease into sleep.