The Best Nighttime Self-care Routine for Women Over 40+

A nighttime self-care routine can help you wind down, relax, and sleep better.

In this blog post, I will explore why a nighttime self-care routine is essential, what you can include in your bedtime routine, and some tips for getting the most out of your self-care time.

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Why a Nighttime Self-Care Routine is Important

When we go to bed stressed or anxious, we often have trouble falling asleep and staying asleep.

This can lead to a vicious cycle of poor sleep, increased stress, and even more difficulty sleeping. A nighttime self-care routine can help break this cycle by allowing us to relax and unwind before bed.

The Benefits of Self-care Nighttime Routine:

• Good night’s sleep
• Can improve emotional health
• Helps physical health
• It helps us to stay in the present moment
• Reduces stress levels
• Improving our mood
• It gives us a better start on the following day.

Nighttime Self-care Routine for Women Over 40:

A nighttime self-care routine is a set of habits and practices that you incorporate into your evening routine to help promote relaxation, reduce stress, and prepare your mind and body for restful sleep.

This can include various activities, such as taking a warm bath or shower, reading a book, practicing deep breathing or meditation, using aromatherapy, or wearing comfortable sleepwear.

Everyone’s nighttime self-care routine will look different, and finding what works best for you is essential.

Whether you incorporate a few simple habits or create a more elaborate routine, taking time to care for yourself before bed can have a big impact on your physical, mental, and emotional health.

1. Take a Hot Bath or Shower

A hot bath or shower at the end of a long, stressful day can be incredibly therapeutic and relaxing.

It can help wash away the day’s stress and is a great way to soothe sore muscles and promote better sleep.

To make your bath or shower even more enjoyable, try incorporating some of these ideas:

• Add some Epsom salt or bubble bath
• Light some candles or use dim lighting to create a calming atmosphere
• Play some soothing music or nature sounds to promote relaxation
• Try aromatherapy by adding essential oils to your bath water
• Try using a loofah or body brush to exfoliate and invigorate your skin
• Do a face mask or a deep-conditioning hair mask
• Drink some herbal tea while you soak
• Read a good book or listen to a podcast

Related article: The Art of Bathing

2. A Solid PM Skincare Routine

Taking care of your skin at the end of the day and before bed is essential for keeping your skin healthy and radiant.

It’s a great idea to do your skincare routine as early in the evening as possible before you get too tired.

Nighttime Cleanse

Start by removing any makeup or impurities from the day with a gentle cleanser. This will help unclog your pores and remove any dirt or oil accumulated on your skin throughout the day.

Clarify

Next, apply a toner to help balance your skin’s pH levels and prep it for the next steps in your routine.

After toning, apply any treatments or serums, focusing on any areas of concern. This could include anti-aging products, acne treatments, or anything else you use to target specific skin issues.

Apply serums.

Serums are great because you can handpick the ingredients you need based on your skin and customize your skincare.

I currently use vitamin c serum and several serums from the ordinary. In addition, I use the Buffet, Nicidamine, and Hydraulic acid.  

Retin-A or Retinol-The holy grail. If you are 35+, you must do yourself a big favor and get some Retin-A pronto! I use it 2-3 times a week after serums and before moisturizing.

Moisturize

Apply a good quality moisturizer to help hydrate your skin and lock in moisture. This is particularly important during the colder months when our skin can become dehydrated.

Eye Cream

Finally, don’t forget to apply eye cream to help combat dark circles, puffiness, and fine lines around the delicate eye area.

Related Article: The Best Nighttime Skincare for Mature Skin

3. Enjoy a Delicious Dinner (as early as possible)

Eating earlier in the evening can be an excellent choice for several reasons.

For one, it allows your body more time to digest your food before bed, which can help promote better sleep and prevent indigestion. Additionally, eating early can help regulate your metabolism and reduce the risk of weight gain.

When we eat later in the evening, our bodies have less time to digest the food before we sleep.

This can lead to discomfort and even disrupt our sleep patterns. Eating earlier in the evening gives our bodies more time to digest food and prepare for healthy sleep.

Eating earlier in the evening can also help regulate our metabolism.

Our bodies are designed to burn the most calories during the day when we’re most active. When we eat late at night, our bodies are less able to efficiently process the calories, which can lead to weight gain over time. (source)

4. Do What You Love to Relax and Unwind

Taking time to relax, unwind and enjoy your evening before bed is essential to promoting restful sleep and overall quality of life.

Incorporating some of these relaxing evening activities into your routine can help reduce stress and improve your overall quality of life.

Here’s a quick list of things you could do in the evening before bedtime:

• Take an evening walk enjoy the fresh air and clear your mind.
• Have a cozy movie with your favorite someone
• Create a relaxing ambiance with candles, soft lighting, and calming scents.
• Call a friend or relative and catch up.
• Do some gentle yoga or stretching to release tension and promote relaxation.
• Have a relaxing bath or shower to soothe your muscles and calm your mind.
• Spend time reading a book or magazine.
• Be Creative: Crochet, Knit, paint or draw. It’s relaxing!
• Listen to calming music or a guided meditation.
• Practice deep breathing or progressive muscle relaxation
• Cook a healthy and delicious meal to enjoy with loved ones or by yourself.
• Spend quality time with your pet or loved ones to connect and relax.

Related article: Need a new hobby? 50 Hobbies to try!

5. Take Care of the Pearly Whites.

A good nighttime self-care routine includes good oral hygiene. 🙂

Brush Teeth:

Raise your hand if you use an electric toothbrush! Isn’t it the best?!

I mean, once you switch to electric, a regular toothbrush won’t cut the mustard. I can never go back.

The best thing about my electric toothbrush is that it has a 2-minute timer and a quadrant reminder. In addition, it makes this beep sound when it’s time to switch quadrants.

That way, all four quadrants of your mouth get the same love. It’s genius!

Floss Teeth:

Flossing is not my favorite way to spend my time. That said, it’s a necessary “evil.” Full disclosure: I don’t floss every night. I wish I did, but I don’t. Do you?

Use A Water-Pik:

In addition to flossing, I use a Waterpik. It’s the bomb yall! And I’m not talking about one of the old-school waterpiks, no! They are the worst.  

I’m talking about the new and improved Cordless Waterpik.

It’s cordless and waterproof, so you can use it in the shower, which I do! It’s rechargeable too. My husband and I each have one.

They cost around $50 bucks and last forever.

6. Take Nighttime Supplements

Taking a nighttime supplement can be a great way to support your overall health and well-being.

Taking supplements specifically designed for nighttime use can help promote restful sleep, reduce stress, and improve your overall health.

Here are a few supplements that can be good to take at nighttime:

Magnesium

Magnesium is a mineral that can help promote relaxation and improve sleep quality.

Taking magnesium at night can help reduce muscle tension and promote a sense of calmness and well-being.

Melatonin

Melatonin is a hormone that helps regulate the sleep-wake cycle. Taking melatonin supplements at night can help promote restful sleep and improve sleep quality.

Ashwagandha

Ashwagandha is an adaptogenic herb that can help reduce stress and promote relaxation.

Taking ashwagandha supplements at night can help promote a sense of calmness and improve sleep quality.

Valerian root

Valerian root has been used for centuries to promote relaxation and improve sleep quality. Taking valerian root supplements at night can help reduce anxiety and promote restful sleep.

Related Article: The Best Supplement for Women over 50

7. Focus on Gratitude.

Focusing on gratitude is an effective way to boost our mood, increase our happiness, and improve our overall well-being, and it is the perfect way to end the day.

Focusing on the positive things in our lives can shift our perspective and make us more optimistic about the world.

One way to focus on gratitude is to keep a gratitude journal.

Each evening, take a few minutes to write a list of things that you’re grateful for.

This could include anything from a beautiful sunset to a kind gesture from a friend. Focusing on the good things in our lives allows us to appreciate them and fully feel more content.

Another way to practice gratitude is to take a moment each day to reflect on what you’re thankful for.

This could be done through prayer, meditation, or simply by taking a few deep breaths and focusing on the present moment.

Related Article: How to Practice Gratitude Daily

8. Practice Good Sleep Hygiene

Good sleep hygiene is essential for a restful and rejuvenating night’s sleep.

Incorporating good sleep hygiene into your nighttime self-care routine can help signal to your body that it’s time to wind down and prepare for sleep.

To promote good sleep hygiene, incorporate these ideas on a regular basis:

• Limit exposure to electronic devices, including phones, tablets, and laptops, for at least an hour before bed.
• Dim the lights or use a soft lamp to create a calming atmosphere
• Avoid consuming caffeine or alcohol before bed.
• Take a warm bath or shower to relax your muscles and promote relaxation
• Have a cup of tea: Chamomile tea is an excellent way to relax and signal your body it’s time for sleep
• Try gentle yoga, stretching, meditation, and deep breathing exercises to calm your nervous system.
• Use aromatherapy, such as lavender essential oil, to promote relaxation and calmness.
• Keep your bedroom cool and dark to encourage a more restful sleep environment.
• Go to bed at the same time regularly

Related article: The Benefits of Daily Meditation for Women

9. Nighttime Meditation for Sleep

When it’s time to go down for the count, I get super comfy and do a 20-minute nighttime meditation.

The meditation and the noise-canceling feature on my ear pods help me fall asleep much faster!

I use my Calm or Insight timer apps for my nighttime meditation for sleep.

–The Calm app is a paid subscription (I think it’s $12 per month)

–Insight timer has a free version that works great for me!

Related article: The Best Self-care Apps for Women

Extra Tips for a Successful Nighttime Self-Care Routine

Run a humidifier in your bedroom.

Consider running a humidifier in your bedroom. it can help promote healthy skin, alleviate respiratory issues, and create a more comfortable sleep environment. And your plants will be happier too!

Related Article: The Best Humidifiers for Plants and People too!

Wear socks to bed

Wearing socks to bed may seem like a small thing, but it can significantly impact the quality of your sleep.

For one, wearing socks can help regulate your body temperature, keeping you warm and cozy throughout the night.

Wear Blue Light Blocking Glasses at Night

Avoid screen time and social media for at least an hour before bed and wear blue light-blocking glasses, as blue light can interfere with your body’s natural sleep-wake cycle.

I wrote an article about the benefits of blue-light-blocking glasses if you want to learn more. 🙂

Set out tomorrow’s outfit.

Setting out your outfit for the next day is one of the best ways to jump-start your morning routine.

Write a to-do list for the next day.

Reviewing your schedule for the following day is one of the best things you can do to help quiet your mind before sleep.

Journal

Write in a journal to reflect on your day and release any stress or anxious thoughts before bed.

Add White Noise

One of the main benefits of white noise is that it can help block out unwanted noises, such as traffic, neighbors, or snoring partners.

By masking these sounds with constant background noise, white noise can help create a more relaxing and peaceful sleep environment.

In addition, white noise can also have a calming effect on the mind and body.

The consistent and soothing sound can help reduce stress and anxiety, promoting relaxation and improving sleep quality. (source)

Use Lavender

Apply a calming essential oil, such as lavender, to your pillow or diffuser to promote relaxation and restful sleep.

Wear a Sleep Mask

Wearing a sleep mask may seem like a small thing, but it can significantly impact the quality of your sleep.

A sleep mask can a sleep mask help block out unwanted light and create a more restful sleep environment. (source)

FAQs: Nighttime Self-Care Routine (Women Over 40+)

What are some essential nighttime self-care practices for women in their 40s and 50s?

Prioritize skincare routines tailored to mature skin, hydrating masks, and gentle cleansing to combat signs of aging.

How does sleep impact self-care for women over 40 or 50?

Quality sleep is crucial for overall well-being. Establishing a relaxing bedtime routine can enhance sleep quality and promote rejuvenation.

What role does nutrition play in nighttime self-care for women in their 40s and 50s?

Consuming balanced meals and avoiding heavy foods close to bedtime can aid digestion and promote better sleep. Incorporating magnesium-rich foods like nuts and leafy greens can also help relax muscles.

How can women over 40 or 50 manage stress before bedtime?

Engaging in relaxation techniques such as meditation, deep breathing exercises, or gentle yoga can alleviate stress and prepare the mind for sleep.

Is it beneficial to use specific sleep aids for women in their 40s and 50s?

While occasional use of natural sleep aids like herbal teas or supplements may be helpful, it’s essential to consult with a healthcare professional before incorporating them into your routine.

What are some effective ways to wind down before bedtime for women over 40 or 50?

Establishing a calming pre-sleep ritual, such as reading a book, taking a warm bath, or practicing gratitude journaling, can signal to the body that it’s time to relax and unwind.

How can women over 40 or 50 create a conducive sleep environment?

Optimize your bedroom for sleep by ensuring a comfortable mattress and pillows, controlling noise and light levels, and maintaining a cool temperature.

Are there specific exercises or stretches beneficial for nighttime self-care in women over 40 or 50?

Gentle stretching exercises or restorative yoga poses can help release tension accumulated throughout the day and promote relaxation before bedtime.

Should women over 40 or 50 limit screen time before bed?

Yes, exposure to blue light from electronic devices can disrupt the body’s natural sleep-wake cycle. To improve sleep quality, minimize screen time at least an hour before bedtime.

How can women over 40 or 50 incorporate mindfulness into their nighttime self-care routine?

Practicing mindfulness techniques such as body scans or progressive muscle relaxation can help women cultivate awareness of their body and thoughts, promoting deeper relaxation and better sleep quality.

Conclusion: Nighttime Self-care Routine for Women

Incorporating a nighttime self-care routine into your daily life can profoundly impact your overall well-being.

From taking a warm bath to practicing deep breathing or meditation, these nighttime self-care routine ideas can help promote relaxation, reduce stress, and prepare you for a restful night’s sleep.

By prioritizing your self-care routine before bed, you can help improve your physical, mental, and emotional health, leaving you feeling more refreshed and energized each morning.

What nighttime self-care routine ideas do you like to practice before bed?

Leave a comment below and let me know!

Until next time, take good care of yourself!

XO, Christine