Colleen O’Neill is one of the leaders behind the Edmonton Sole Circle, bringing together the first meeting of local Sole Sisters at a Boston Pizza in February 2024. A lifelong dancer, musician, mental health professional, and adventurer, Colleen now blends post-retirement travel with building community for women who love to Ramble.
On June 1, 2026, a group of Edmonton Sole Sisters gathered for a Sleepy Time Ramble. It was one of those cold, rainy, windy evenings that make you grateful to be indoors with good company, a few snacks, and a warm drink.
The idea for the evening came from a subject that has interested me for many years: sleep.
Before retiring, I participated in a sleep study that examined sleep patterns across different stages of life. What I learned during that experience stayed with me, particularly the research around women's sleep and the changes that occur during midlife and beyond.
Over the years, I've continued to read about the subject, and I've often found myself sharing bits of information with friends when the conversation inevitably turns to restless nights, early morning wake-ups, or the frustration of feeling exhausted despite spending enough time in bed.
The more I talked with women in the Edmonton Sole Circle, the more I realized that many of us were experiencing similar challenges. I thought it might be helpful to dedicate an evening to the topic—an opportunity to share some of what I've learned and, just as importantly, hear about the experiences of other women.
As it turns out, I wasn't the only one interested in the conversation.
As we settled in for the evening, it quickly became clear that sleep disruption is something many women are navigating. Difficulty falling asleep. Waking up in the middle of the night. Lying awake for hours when we'd rather be sleeping.
One of the things that surprises people is that we don't actually need less sleep as we get older. In many ways, our brains still need as much sleep as they did before puberty. The problem is that the hormonal changes that come with aging can make good sleep much harder to achieve.
During perimenopause and menopause, estrogen and progesterone levels begin to decline. These hormones do much more than most of us realize. Estrogen helps support deep sleep, stabilizes body temperature, and works alongside neurotransmitters involved in regulating mood and sleep. Progesterone has a calming effect on the brain and can help us relax and stay asleep longer.
As those hormone levels change, many women find themselves waking more often during the night, experiencing hot flashes or night sweats, or simply not sleeping as deeply as they once did.
We also talked about what happens later in life as neurotransmitters such as serotonin, dopamine, and norepinephrine begin to decline. These chemicals help regulate mood, alertness, and our sleep-wake cycles. Their gradual decrease is another reason sleep can become more fragmented with age.
One of the messages I wanted to share was that there is often a reason behind what we're experiencing. Many women blame themselves when they struggle with sleep, but understanding the role that hormones and brain chemistry play can be reassuring. Sometimes knowing the "why" helps us approach the problem with a little more patience and self-compassion.
The discussion naturally turned to what people have tried to improve their sleep.
There was plenty of sharing around the table. Some women find meditation helpful. Others swear by a consistent bedtime routine, daily exercise, getting outside, or putting screens away an hour before bed—a few recommend weighted blankets, EFT tapping, or guided sleep meditations.
Apps like CALM and Headspace came up several times, along with YouTube videos focused on vagal nerve relaxation and Cognitive Behavioural Therapy for Insomnia (CBT-I).
We also talked about supplements that some women have found helpful, including magnesium glycinate, melatonin, GABA, ashwagandha, and herbal remedies. Others shared bedtime rituals such as meditation, relaxation exercises, and reducing screen time before bed. We recognized that everyone's situation is different, and what works well for one person may have little effect for another.
Hormone Replacement Therapy (HRT) was another topic of conversation. Many women are surprised to learn how much the understanding of HRT has evolved over the years. As estrogen and progesterone levels decline during perimenopause and menopause, replacing those hormones can make a significant difference in sleep quality and overall well-being for some women. For others, different medical or non-medical approaches may be more appropriate. Whatever the path, it's a conversation worth having with a knowledgeable healthcare professional.
One thing I wanted to emphasize was the importance of seeking information from trusted medical sources. With so many products and therapies being marketed to women today, it can be difficult to know what's supported by evidence and what's not. Understanding the difference between regulated medical treatments and products with less oversight is an important part of making informed decisions.
One of the most valuable parts of the evening wasn't the research itself. It was hearing women talk openly about something that so many of us experience but don't always discuss.
There is comfort in realizing that the things keeping you awake at night are often the same things affecting the women sitting beside you. Throughout the evening, women shared their successes, frustrations, questions, and ideas. Some left with new resources to explore. Others left simply feeling understood.
By the end of the evening, we had exchanged information, recommendations, and a few good laughs. We may not have solved everyone's sleep problems, but I think we all left feeling a little more informed and a little more supported.
And on a chilly, rainy June evening in Edmonton, that felt like a pretty good outcome.
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