Sleep and Recovery
Build better sleep and steady energy with a simple plant forward plan that includes sleep support foods, light cues, caffeine timing that fits cold brew, hydration, and a calm wind down routine for busy weeks.
A calm, mostly plant based flexitarian guide to help you wake up refreshed after 60
September is not only for hiking and gentle strength. It is also for sleep that actually restores you. This post keeps it simple. Small changes that fit a full workday and our Arizona evenings. No extreme rules. Just steady habits that help us flex our plant power and thrive beyond 60.
I follow a mostly plant based flexitarian approach. Real food first. Eggs or fish are optional tools. Use what serves you.
Why sleep matters now
Good sleep is the base of everything. It supports mood, energy, cravings, recovery, and how confident you feel on the trail. When sleep is better, the whole day is better.
Light cues that set your clock
Morning light
Step outside within an hour of waking for five to ten minutes. Look toward the sky, not at the sun. A short front porch moment or a gentle walk is perfect.
Daytime
Keep your space bright. If you work indoors, open blinds or step outside for a few minutes at lunch.
Evening wind down
Dim lights two hours before bed. Switch lamps to warm bulbs. Set your phone to warm night mode and use it less. Calm body, calm brain, calmer belly.
Caffeine timing that fits cold brew
I love a smooth cold brew. To protect sleep, choose your cutoff and keep to it. Most people do best finishing caffeine six to eight hours before bedtime. If you enjoy an evening coffee moment, pour a small decaf or half caf and use my coconut creamer. I keep the cold brew earlier in the day and save evenings for herbal tea.
Low acid coconut creamer
Blend two cans of coconut milk with up to one cup water until pourable. Add a pinch of salt and a splash of vanilla. Keep chilled and shake before using. It makes coffee gentle and lovely.
Sleep support foods
Aim for a lighter dinner that still includes protein and color. Stop eating two to three hours before bed.
Magnesium rich choices
Pumpkin seeds, leafy greens, cacao, beans, and soy foods.
Evening fruit that plays nice
Kiwi, tart cherries or tart cherry juice, and baked apples with cinnamon.
Easy dinner ideas
Tofu veggie scramble with potatoes and greens.
Lentil and quinoa bowl with zucchini and herbs.
White fish with rice and wilted greens if you include fish.
Egg and avocado wrap with sautéed spinach if you include eggs.
Gentle evening snack if you truly need one
Coconut yogurt with a few berries.
A small pear with almond butter.
Half a banana with walnuts.
Hydration that helps rather than wakes you up
Front load water earlier in the day. Sip electrolytes during heat or movement. Taper fluids after dinner so you are not up all night.
DIY electrolytes
Water, a tiny pinch of salt, a squeeze of lemon or lime, and a half to one teaspoon of date syrup if you like a touch of sweetness.
A simple wind down routine
Twenty to thirty minutes is enough. Make it pleasant and repeatable.
- Put your phone on the charger in another room.
- Lights go low and warm.
- Five minute floor stretch for calves, hamstrings, hips, and chest.
- Nose breathing. In for four, out for six, for one minute.
- Gratitude or a tiny brain dump in a notebook. Three lines is plenty.
Cool and comfortable in AZ
Pre cool the bedroom in the early evening. Use breathable sheets, light pajamas, and a small fan for air movement. A warm shower followed by a cool room helps your body settle.
Naps that do no harm
If you love naps, keep them short. Ten to twenty minutes before mid afternoon. If you wake groggy, keep it to a relaxed eyes closed rest with gentle music instead.
Recovery during the week
Sleep and recovery belong together. Keep movement easy on busy days and let your body soak up the benefits.
Your real life week
Monday to Wednesday
Short walk for ten to twenty minutes. Choose one day for an eight minute strength snack.
Thursday
Evening treadmill for twenty to thirty minutes at a gentle incline. Stretch five minutes before bed.
Friday
Rest or a light stretch and an early night.
Saturday
Off or a casual neighborhood walk. Prep a simple protein for the week.
Sunday
Home treadmill for twenty to thirty minutes. Wind down with warm light and herbal tea.
Hike every one to two weeks. Keep the day before light and the day after easy.
Minimalist supplement notes
Food first. Keep it personal and simple.
Magnesium in the evening if it suits you.
Vitamin D3 based on your levels and sun exposure.
Vitamin B12 for mostly plant based eaters.
Please speak with your clinician if you take medication or have health conditions.
Troubleshooting quick wins
If you wake at two in the morning, try a brief bathroom trip, a few slow breaths, and a return to bed with a light read.
If mind chatter is loud, write three calming lines in a bedside notebook before lights out.
If reflux nags, keep dinner earlier and finish coffee earlier. Use the low acid creamer and elevate the head of the bed a little.
A gentle note
I am sharing what works for me as a healthy, natural, vibrant woman in my sixties. This is educational content, not medical advice.
Ready to rest easier
Download my FREE Sleep and Recovery checklist here. Be sure to print it out, and keep it handy.
Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.
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