Struggling to Nod Off? 13 Tried and Tested Habits to Get You Back to Sleep

From hot flashes to night sweats, to being up and down all night for the loo (also called nocturia), there are lots of reasons why you might be struggling to sleep during your midlife years.

We asked the members of our Jude and Friends community to share their tips and tricks that help them get better sleep and here's their 18 'best bits'!

1. Ditch the Caffeine

We know that caffeine is a bladder trigger, but it can also prevent us from getting quality sleep, too. Marjorie shared, “I gave up caffeine and changed to a decaf coffee alternative to help with my bladder irritation, as suggested by this amazing community. An added benefit is that I now get to sleep in no time and my quality of sleep has improved massively!”

Caffeine is a known bladder irritant and can cause leaks and urge incontinence. Reducing or eliminating caffeine can help ease the symptoms of overactive bladder and urgency, help you fall asleep faster, while also being better for your body, too. Alternative hot drinks include matcha, herbal teas and white chocolate hot chocolate drinks.

2. Reduce your Night Time Fluid Intake

While hydration is important to maintain, if nocturia is becoming more of a problem it might help to stop drinking an hour or so before you go to bed. Tracie shared in the community that this works for her. “I don’t drink after nine, stopped drinking coffee. Now no more night trips.”

Limiting fluid intake in the evening also gives you the opportunity to visit the toilet and fully empty your bladder before you drift off to sleep, which can help to reduce those wake-to-pee moments that drive us all crazy and get some decent sleep!

3. Boost your Diet with Supplements

We know that diet plays a big part in our bladder health, but getting the right nutrients for your bladder health consistency through diet alone can be tricky. That's where supplements can help, and Ruth spoke about her experience taking Jude's Bladder Control Supplements.

“Since starting Jude once I am asleep I no longer wake for the bathroom during the night which is a major plus!”

Jude's Bladder Control supplements have shown a reduction in night time 'wake-to-pee' loo trips by up to 70%, giving you better, deeper and uninterrupted sleep.

4. Drift off with Soothing Essential Oils

Anne shared, “I put a few drops of lavender essential oil on my pillow and this helps me drift off to sleep normally.”

Lavender has long been known for its calming properties and can help induce a state of relaxation conducive to sleep.

5. Establish a Consistent Sleep Schedule

Ell Jay advises, “The most effective thing I've found is going to bed at the same time each and every night, I then wake up at the same time each morning. This has improved my sleep quality and I now can sleep for several hours before needing a wee.”

Improving your sleep hygiene and focussing on consistency in your sleep schedule helps to regulate your internal clock. Turn off devices, use soothing lighting and comfortable bedlinen and calm your mind by reading before lights out.

6. Take Magnesium at Night

Did you know that 75% of us aren't getting enough magnesium through our diet? Magnesium is an important mineral for our body; it regulates nerve and muscle function, blood sugar levels and pressure and of course, helps you to get better sleep by alleviating anxiety and depression symptoms, calming your central nervous system.

Ali offered her thoughts on how magnesium has helped her sleep, saying, “I don’t drink after 8pm, and just before going to bed now take magnesium glycinate, along with my second Jude tablet, which has definitely helped improve my sleep.”

Louisa Harris suggested similar, but prefers to add Epsom salts to a foot spa for a boost of magnesium. “Use a foot spa with Epsom Salts. It aids relaxation & helps me sleep.” Known for their muscle-relaxing properties, they can help ease you into sleep.

7. Use White Noise or Relaxing Sounds

Soothing music, the sound of rain or just white noise can all help to promote a sense of calm and help you nod off.

For Kirstie, it's audio books that do the trick! She says, “Audio books, I put them on, I think I listen for about 20 mins, then I’m out like a light.” Listening to soothing sounds or audiobooks can help distract the mind and soothe you to sleep.

For Pam, podcasts are her go-to. She shared, “I listen to a podcast called Nothing Much Happens. It’s written to promote good sleep and the writer/narrator has a calm soothing voice.” Guided meditation or soothing podcasts can help distract the mind from stress and ease you into sleep.

8. Get Some Fresh Air!

Joanna noted, “It also helps me if I have been out for a walk in the day and had some fresh air. If not I open the window to sleep.” Fresh air can promote relaxation and help regulate body temperature for better sleep, and if you add in a walk the light exercise can help your balance your metabolism so you are ready for bed and deeper sleep.

9. Use a Sleep Mask

Rose shares, “My tip is an eye mask, it’s like my comfort blanket to me.” A sleep mask can help to block out light and create a sense of security, which can increase a sense of calm to help you nod off. For many of us, even the smallest of lights can disturb us and stop us falling into that healing REM sleep so this is a great idea to try if you are light sleeper.

10. Keep Devices Out of the Bedroom

If you are like us, doom scrolling yourself to sleep every night you'll no doubt be struggling to maintain deep sleep - and this is because of the effect of blue light on our brains and the way it impacts the sleep cycle. Phones, tablets and even TVs can have an impact on our sleep, so if you are struggling with insomnia it might be time to ditch the devices.

Janet advised, “I always leave my phone and iPad off downstairs and I have no TV in my room. When I go to bed I have no trouble getting to sleep.”

11. Breatttthhhhhhe Out

Breathwork is a mindful practice that helps to regulate the nervous system, boost health and calm the mind. Joanna highlighted that it benefits her to practise breathwork before bed, “I do some breathing exercises to relax my mind before going to bed and read a bit too.”

Deep breathing can also help to prepare the body for sleep and give an inner sense of peace that should keep you in a deep sleep through the night.

12. Update your Bedlinen

If your bedlinen has seen better days, it's time to give your bed a bit of an overhaul. It's not just about soft duvet covers, but rather the choosing pillows, duvets and blankets that help you to regulate your body temperature too. During menopause, you might find that night sweats keep you awake, and need cooler bedding.

Dianne says, “I need to be covered up and able to get my feet out, I need the weight of a cover over me, and I find that if I get too cold then I wake up, too hot I wake up.” Work out what works best for you and adapt your bedding to suit.

13. Implement Sleep Hygiene Practices

Wendy Marie Norwood advises, “I follow sleep hygiene rules - it’s about a minimal very tidy bedroom - that calms the mind. I add in a relaxing room spray, a tiny bit of fresh air all night.”

Keeping your sleep environment clean and serene can significantly improve sleep quality.

One final tip! Join our community for more advice, humour and to share 'trickly' moments

Bladder weakness can be lonely to manage for many reasons, and finding women who are managing the same issues as you can be invaluable support. Our Facebook group, Jude and Friends community hosts over 15,000 women and welcomes chat about a variety of topics from bladder health to menopause, sprinkled with humour and warmth. Why not join today?