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Have you noticed that sleep feels different after 40? Maybe you’re waking up more often, dealing with bloating after dinner, or finding it harder to fully relax at night.
You’re not imagining it. As we age, changes in hormones, digestion, and stress response can all impact how easily we fall and stay asleep.
The good news is that better sleep doesn’t require a complete life overhaul. With a few intentional habits and the right herbal support, you can create a nighttime routine that helps your body unwind, digest, and rest more deeply.
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A Simple Nighttime Routine (From Dinner to Sleep)
Let’s walk through what your evening could look like with a few small, supportive shifts.
1. Dinner (6:00–7:00 PM): Support Digestion Early
What you do at dinner has a direct impact on how you sleep.
As digestion slows with age, heavy meals, late eating, or inflammation can lead to:
- Bloating
- Discomfort
- Restless sleep
What to do:
- Keep dinner balanced and easy to digest
- Avoid overeating or eating too late
- Eat slowly and mindfully
Tea to drink: Bye Bye Bloat (with dinner)
Bye Bye Bloat helps support digestion, reduce bloating, and ease that heavy feeling that can keep you up at night.
Sip Bye Bye Bloat during or right after your meal to help your body feel lighter and more comfortable heading into the evening.
2. After Dinner (7:00–8:00 PM): Transition Out of “Go Mode”
This is where many people struggle. Even if your body is tired, your mind is still active.
After 40, cortisol (your stress hormone) can stay elevated longer into the evening, making it harder to relax.
What to do:
- Dim the lights in your home
- Step away from work or stimulating activities
- Go for a short walk to support digestion and release any excess energy
- Start signaling to your body that the day is winding down
We love these evening lightbulbs. Turn off overhead lights and put them in lamps.
Tea to drink: Cortisol Evening Tea or Cortisol Sleep Tea
At this stage, you can choose the tea that best fits your needs:
- Cortisol Evening Tea if you feel wired, stressed, or overstimulated
- Cortisol Sleep Tea if your mind is busy and you want help easing into sleep
Or combine them!
Both options help calm the nervous system and support your body’s transition into rest. An important thing to note is that the Cortisol Evening Tea contains ashwagandha. If you're sensitive to it then the Cortisol Sleep Tea will be the right option for you.
3. Evening Wind-Down (8:00–9:00 PM): Create a Calm Ritual
Your body thrives on signals. A consistent wind-down routine helps train your brain to recognize when it’s time to sleep.
What to do:
- Take a warm shower or bath (Don't forget the Epsom salt!)
- Stretch or do light movement
- Journal or read instead of scrolling
- Keep lighting soft and calming
- Do self-massage to ease tension; this is our favorite herbal massage oil
If you’d like another cup, you can brew a second cup using the same tea leaves you used earlier. This keeps your routine simple while extending the calming effects into the rest of your evening.
This tea infuser mug makes it super easy to pour more hot water over the herbs when you're done with your first cup.
4. Pre-Bed (9:00–9:30 PM): Quiet the Mind
No more stretching, no more journaling, put everything away, hop into bed, and get ready to sleep.
This is when racing thoughts tend to show up. Continue sipping your tea if you made a second cup, and keep your environment quiet and low-stimulation.
What to do:
- Breathing exercises and sleep meditations are great at this point in your bedtime routine.
- Have you ever heard of grounding sheets? They bring the groundedness you get from walking on the earth right into your bed to help you drift off easier.
5. Bedtime (10:00 PM): Set Yourself Up for Deep Sleep
Consistency is key here.
After 40, your body responds best to a steady rhythm.
What to do:
- Go to bed at the same time each night
- Keep your room cool and dark
- Use a sleep mask if needed to block early light
- If you are a mouth breather, look into mouth tape
- If you find yourself waking up throughout the night, try a white noise machine
Sweet dreams!
Why This Routine Works After 40
Sleep challenges after 40 are often tied to:
- Slower digestion
- Higher evening cortisol
- Increased sensitivity to stress
- Hormonal shifts
This routine works because it addresses each of those:
- Bye Bye Bloat supports digestion
- Cortisol Evening Tea or Cortisol Sleep Tea helps regulate stress and prepare your body for rest
By focusing on digestion, stress, and relaxation in the evening, you can make falling asleep easier and staying asleep effortless.
Check out all our brewing essentials to make your loose-leaf tea here.
Disclaimer: The information on this website is has been compiled from published sources and is provided only as a guide. While every effort has been taken to ensure that information published on this site is correct and up to date, this is not intended to diagnose, treat or cure any illness. Also, although all of our teas are generally regarded as safe, please consult your doctor before trying any herbal remedies, especially if currently using medication, pregnant or breastfeeding.