Ever feel like getting a good night’s sleep becomes more elusive as the years roll by? You’re not imagining it! Many people notice that once they hit their 40s, 50s, and beyond, sleep becomes trickier. You may find yourself tossing and turning, waking up at 4 a.m. for no good reason, or just not feeling refreshed even after a full night in bed. Sound familiar?
You’re definitely not alone. Let’s explore why sleep becomes harder as we age and, more importantly, what we can do to get those sweet Zzz's back on track.
1. Peri-menopause & Menopause
For women, one of the biggest sleep disruptors is the rollercoaster of hormonal changes during peri-menopause and menopause. As oestrogen and progesterone levels drop, you can experience fun (not so fun) things like hot flashes, night sweats, and increased anxiety. All of this can make falling asleep—and staying asleep—much more difficult.
What to do: Aside from keeping your bedroom cool and using light, breathable bedding, look at reducing caffeine, processed foods and other hormone disruptors (like household cleaning products and cosmetics), as well as a visit to your naturopath to look at some natural hormonal support options.
To help reduce hormonal symptoms related to anxiety, relax your nervous system with our Sleep Balm. It’s made with herbs like chamomile and lemon balm, both of which have traditionally been used to support relaxation. Apply it to your feet, wrists, and chest before bed and let the calming scents do their magic. Also
2. Chronic Stress
As life gets busier and more complicated with age—family, work, health concerns—it’s no surprise that chronic stress can creep in. Unfortunately, high stress levels are notorious for disrupting sleep. The constant release of cortisol (our stress hormone) keeps your mind racing and your body alert when all you want to do is rest.
What to do: Try winding down with a soothing bedtime routine (get some ideas here) including a good Magnesium Oil Spray before bed. Magnesium is essential for healthy nervous system function, and known to help reduce stress and relax muscles, helping you drift off more easily. Just a few sprays on your feet and legs every night can make a huge difference!
3. Nutrient Deficiencies
As we age, our ability to absorb and metabolise key nutrients like magnesium, calcium, vitamin D, and B vitamins can decrease, and all of these nutrients play a crucial role in sleep regulation.
- Magnesium helps regulate the nervous system, promoting relaxation and sleep.
- Calcium works with magnesium to produce melatonin, the sleep hormone.
- Vitamin D helps regulate serotonin, a neurotransmitter that plays a role in sleep.
- B vitamins, especially B6, B12, and folate, support the production of serotonin and other sleep-related hormones.
What to do: Incorporate nutrient-rich foods like leafy greens (for calcium and magnesium), Omega-3 fats for vitamin D absorption, and whole grains (for B vitamins). To boost magnesium quickly, use our Magnesium Oil Spray daily.
4. Your Sleep Patterns Change
As we age, our natural sleep cycles change. We tend to spend less time in deep sleep (the most restorative kind) and more time in lighter sleep stages. This makes it easier to wake up during the night, leaving you feeling less refreshed in the morning—even if you’re getting the same number of hours.
What to do: Sticking to good sleep hygiene is key (find out more about that here). Keep a consistent sleep schedule, limit screen time before bed, and create a calming bedtime environment. You can also use our Sleep Balm, with its soothing herbal blend, to help signal your body that it’s time for sleep.
5. Medical Conditions & Medications
Health conditions like sleep apnea, arthritis, or chronic pain can become more common as we age, making sleep uncomfortable or interrupted. Additionally, medications for conditions like high blood pressure, heart disease, or mental health can have side effects that interfere with sleep.
What to do: If you think a medical condition or medication is affecting your sleep, speak with your healthcare provider. They may suggest changes that can help you get more restful sleep.
6. Less Physical Activity
As we get older, we tend to slow down. But staying active during the day is crucial for good sleep at night. Regular exercise helps regulate our circadian rhythm (the body’s internal clock), making it easier to fall asleep and stay asleep.
What to do: Make gentle exercise a part of your daily routine. Even something as simple as a walk or a light yoga session can help promote better sleep.
The Bottom Line:
While sleep can get more complicated as we age, understanding the factors behind it—like hormonal changes, stress, and nutrient deficiencies—can make a big difference. Incorporating natural solutions like our Magnesium Oil Spray to easily top up magnesium levels or using our Sleep Balm with calming herbs can help soothe the nervous system and improve the quality of your sleep. A few simple changes might be all you need to start getting the restful nights you deserve!
⭐⭐⭐⭐⭐ - Best sleep in years
"The sleep balm & magnesium oil give me the best sleep I’ve had for years. I came home late one night & was too tired to apply them & did I pay for it-I tossed & turned all night & woke up feeling a wreck. Thanks so much for producing these products that help sleep deprived people like myself. I’ll be buying them for the rest of my life!" - Marilyn
