Easy Sleep Tips: How to Sleep Better as the Days Get Shorter

Did you know that as the days get shorter, your body’s natural sleep rhythm can go haywire? Yep, that’s right—less daylight means more melatonin production, which can make you feel sluggish during the day and oddly alert at night. If you’ve been tossing and turning or just feeling like your sleep routine is all out of whack lately, you’re not alone! These simple sleep tips can help you adjust and get back to restful nights.

Interestingly, our bodies are incredibly in sync with light exposure. Longer nights may trick your brain into thinking it’s time to hibernate, leading to increased fatigue or, paradoxically, trouble falling asleep at your usual time. This change is all tied to your circadian rhythm—a fancy name for your body’s internal clock that regulates sleep, mood, and even your metabolism.

So, what does this mean for you? It means that as the days get shorter, you might need to tweak a few habits to help your body adjust to the new season. But don’t worry, I’ve got you covered with some practical, simple sleep tips—including a couple of unconventional ones—to help you sleep better as the sun goes down earlier and earlier.

1. Maximize Daylight Exposure

Try this out: Aim to soak up as much natural light as possible during the day, especially in the morning. This signals your brain that it’s “go time,” boosting serotonin levels (your feel-good hormone) and keeping your melatonin in check until it’s actually time for bed.

Here’s why it works: Sunlight is a natural cue that tells your body it’s daytime, so your circadian rhythm stays in sync. It’s like giving your brain a little nudge to remind it when to be awake and when to sleep. Whether it’s taking a quick walk outside or simply opening your curtains wide while you sip your morning coffee, getting more sunlight is one of the most effective and simple sleep tips and helps regulate your sleep-wake cycle.

You’ll notice: A boost in morning energy and, over time, better sleep quality at night. It’s simple, but it works!

2. Sip on Tart Cherry Juice

If you’re looking for a natural, drinkable sleep aid, you might want to consider tart cherry juice. Yes, this tangy little beverage could be the secret sauce for better sleep, especially when it comes to simple sleep tips for people who want a natural remedy.

Try this out: Sip about 8 ounces of tart cherry juice an hour or two before bed. Make sure it’s 100% pure juice with no added sugar or fillers.

Here’s why it works: Tart cherries are one of the few natural sources of melatonin, the hormone that helps regulate sleep. Plus, they’re rich in antioxidants that support overall health. Drinking tart cherry juice has been shown in some studies to improve both the duration and quality of sleep.

You’ll notice: A deeper, more restful sleep and a quicker transition into dreamland. It’s a tasty, all-natural way to give your body a little extra help.

3. Limit Screen Time Before Bed

Speaking of blue light, let’s talk about the tech in your life. We all love scrolling through Instagram, binge-watching our favorite shows, or reading the latest news before bed. But all that screen time is messing with your sleep, especially for those of us over 40.

Try this out: Put your phone away at least 30 minutes before bed. If you’re feeling bold, make it an hour! Use that time to wind down with a book, practice some gentle stretching, or enjoy a warm cup of herbal tea.

Here’s why it works: Blue light from screens blocks melatonin production, making it harder for your brain to recognize that it’s time for bed. For many women over 40, cutting back on screen time in the evening is one of the most effective – and simple! – sleep tips for improving sleep quality.

You’ll notice: That it’s easier to fall asleep—and stay asleep—without tossing and turning. Bonus: you might even wake up feeling more refreshed and ready to tackle your day.

4. Magnesium-Rich Snacks Before Bed

It’s time to let food work its magic. Magnesium is often called the “relaxation mineral” because it helps to calm the nervous system and ease muscle tension—perfect for helping you unwind before bed. This tip is especially useful for women over 40, who may have higher magnesium needs.

Try this out: About 30 minutes before bed, munch on a small magnesium-rich snack like a handful of pumpkin seeds, almonds, or a square of dark chocolate. Alternatively, you can try a magnesium supplement if that’s easier for you (just make sure to choose a high-quality, easily absorbed form like magnesium glycinate).

Here’s why it works: Magnesium helps your body produce GABA, a neurotransmitter that encourages relaxation and sleep. Many women (especially over 40) are deficient in magnesium, which could be one reason you’re not sleeping as well as you’d like.

You’ll notice: A more peaceful and relaxed feeling at bedtime, making it easier to drift off into a deep, restorative sleep. Bonus: this will help if you suffer from GI distress or muscle cramps, too!

5. Create a Cozy, Dark Environment

When the sun sets early, it’s tempting to flood your home with artificial light. But this can actually confuse your body, making it harder to wind down.

Try this out: About an hour before bed, dim the lights around your home. Better yet, switch to warm-toned bulbs that mimic the natural hues of sunset. Consider blackout curtains if you live in a city with lots of light pollution. This helps create a peaceful, sleep-friendly space where your brain can shift into relaxation mode.

Here’s why it works: Darkness triggers the release of melatonin, the hormone that signals it’s time to sleep. Too much light—especially blue light from screens—can interfere with this process and trick your brain into thinking it’s still daytime.

You’ll notice: A quicker, smoother transition from “I should go to bed” to actually feeling sleepy. Plus, who doesn’t love a cozy, calming bedroom?

6. Boost Your Sleep With a Wind-Down Routine (and Try PEMF Therapy)

Finally, let’s talk about winding down. If you’re heading straight from a busy day to bed without giving your mind a chance to relax, your brain might still be in go-mode by the time your head hits the pillow.

Try this out: Develop a soothing wind-down routine that you actually enjoy. It could be as simple as lighting a lavender-scented candle, tossing those throw pillows off your bed and turning your bedding down (you did make your bed this morning, right?), or writing in a gratitude journal to clear your mind. You can also try PEMF therapy (Pulsed Electromagnetic Field therapy) as part of your evening routine. A quick session before bed can help relax your muscles, reduce stress, and prepare your brain and body for deeper sleep.

Here’s why it works: A calming bedtime routine tells your brain it’s time to relax and prepares your body for sleep. PEMF therapy, in particular, works by sending low-frequency electromagnetic waves through your body, which have been shown to help reduce inflammation, ease pain, and improve overall sleep quality. For many women over 40, reducing stress and quieting a busy mind can be the key to better sleep, and PEMF therapy offers a natural, non-invasive way to achieve that.

You’ll notice: That you fall asleep faster and wake up less often during the night. Plus, starting a wind-down ritual—whether it includes gentle stretching, a gratitude journal, or a quick PEMF session—can become something you look forward to—a little “me time” at the end of the day.

In Conclusion: Simple Sleep Tips to Sleep Better, Feel Better

As the days get shorter and the nights grow longer, adjusting your routine is key to maintaining great sleep. By maximizing daylight exposure, adding sleep-friendly foods like tart cherry juice and magnesium-rich snacks, and keeping a regular bedtime routine, these simple sleep tips will help you stay in sync with the changing seasons.

Action to Take Now: Start tonight! Set an alarm to remind yourself to dim the lights and put your phone away at least 30 minutes before bed. Pair it with a cup of tart cherry juice or a relaxing bedtime ritual for even better results.

Try out these simple (and tasty!) strategies, and you’ll notice a big difference in how you feel—both at night and during the day. Because let’s be honest: when you sleep better, everything else in life feels a little bit easier. Sweet dreams!

Too Long; Didn’t Read: As the days get shorter, your sleep may get disrupted due to changes in light exposure and melatonin levels. To sleep better, maximize your sunlight exposure during the day, limit screen time before bed, and create a cozy, dark sleep environment. Try sipping tart cherry juice before bed or adding magnesium-rich snacks like almonds to your evening routine to promote deeper sleep. Establish a consistent wind-down ritual to signal to your brain that it’s time to rest, and you’ll notice better sleep and more energy during the day!