🌙Why Sleep Gets Harder After 40 (and How Yin Yoga Can Help You Rest Better)

If you’ve ever found yourself wide awake at 2 a.m. replaying the day in your mind, you’re not alone. 🙄

Many of us notice that as we move through our 40s and beyond, sleep begins to shift. What once came easily — those deep, 8-hour stretches — can suddenly become unpredictable. But thankfully there's Yin Yoga for sleep!!!

Why Sleep Changes After 40

Hormonal fluctuations during perimenopause and menopause play a big role here. Changes in estrogen and progesterone — especially the calming hormone progesterone — affect how relaxed and rested we feel at night.

Pair that with daily stress, screens, and a go-go-go lifestyle, and it’s no wonder our nervous system forgets how to let go.

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🧘‍♀️ Yin Yoga: The Body’s Natural Sleep Aid

Yin Yoga is the perfect antidote to modern stress and overthinking.

Unlike more active forms of yoga, Yin invites stillness. You hold gentle, floor-based poses for several minutes, allowing the fascia — your body’s connective tissue — to release tension and stagnation.

This slow, meditative practice activates the parasympathetic nervous system — your body’s natural “rest and digest” mode. Over time, this re-teaches your body how to shift into deep relaxation, preparing you for restful sleep.

A simple 10–15 minute Yin practice before bed can:

•Release tension from your hips, spine, and shoulders

•Calm your mind and slow your breath

•Ease anxiety and physical restlessness

•Help you fall asleep faster and stay asleep longer

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🌬️ Breathwork and Meditation: Clearing Mental Clutter

Before bed, the mind tends to replay the day — what went wrong, what still needs doing, what’s next.

Breath work and meditation can interrupt this cycle beautifully.

A Simple Nighttime Breathing Exercise to Try

•Inhale slowly for a count of 4

•Exhale gently for a count of 6

•Continue for 10 rounds

•Then, place one hand on your heart and one on your belly, and notice your body settling

Each breath tells your nervous system: “It’s safe to relax.”

Pairing breathwork with a short guided meditation — or even calming music — helps clear mental clutter and signal to your body that the day is done.

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🕯️ How to Create a Simple Bedtime Ritual

Better sleep doesn’t start when your head hits the pillow — it starts an hour before.

Try this gentle nightly flow:

1.Turn off screens at least 30 minutes before bed

2.Make yourself a cup of herbal tea

3.Practice a 10–15 minute Yin sequence

4.Finish with a short breathwork or meditation practice

5.Keep lighting soft and intentional — think warm lamps or candles

It’s not about perfection — it’s about permission.

Permission to slow down.

Permission to tend to yourself.

Permission to honor your energy.

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💫 The Takeaway

Sleep isn’t just about rest — it’s about restoration.

When you nourish your body with stillness and conscious breath, your nights become more peaceful and your mornings more energized.

If you’re ready to start improving your sleep hygiene, explore my SolefulYin Yoga app, where you’ll find Yin Yoga, breath work, and meditation practices designed for deep, restorative rest — especially for those of us navigating life after 40. Explore the 7 Nights of CALM Sleep Series on the SolefulYin App below if you want a guided series to follow.

Want to know more about how sleep deficiency affects you after 40? Check out the study by Harvard Health HERE.