Why Sleep Gets Harder After 50 — And What You Can Do Tonight

Once upon a time, you could fall asleep anywhere. Now, it can feel like your pillow has turned into a battleground. If drifting off—or staying asleep—has become harder in your 50s, the culprit might not be your imagination. Ageing changes how our bodies regulate hormones, temperature, and even light exposure—all of which affect sleep quality.

What Happens to Sleep as We Age

After 50, melatonin production naturally declines, making it harder to fall asleep and stay asleep. Cortisol, the stress hormone, also tends to rise earlier in the night, leading to restless awakenings. Combine this with shifting hormone levels, increased nighttime urination, and lifestyle stressors, and restful sleep can feel elusive.

Hidden Sleep Disruptors

• Screen time: Blue light suppresses melatonin production.
• Late-night eating or alcohol: Both elevate body temperature and disrupt REM sleep.
• Room temperature: Cooler environments (around 18°C) help trigger deeper sleep cycles.
• Irregular routines: Going to bed and waking up at different times confuses your body clock.

Habits That Reset Your Sleep Cycle

Small changes make a big difference:

• Power down early: Dim lights and switch off screens an hour before bed.
• Consistent schedule: Try to wake and sleep at the same times daily—even weekends.
• Daylight exposure: Morning sunlight helps regulate melatonin release later.
• Gentle movement: A short walk or stretch session reduces stress hormones before bed.

Foods and Supplements That May Help

Magnesium-rich foods (like leafy greens and almonds) and natural sources of tryptophan (such as turkey or yoghurt) support relaxation. Some people benefit from magnesium glycinate or herbal teas with valerian or chamomile, though it’s always best to check with your doctor first.

The Sleep Reset Routine

Try this simple nightly ritual:

1. Write down three small wins from your day.
2. Stretch gently or practice slow breathing for two minutes.
3. Set your bedroom to a cool temperature.
4. Read a printed book or listen to calm music—no screens.

Final Thoughts

Good sleep is the foundation of every reset. When your body rests, it repairs muscles, balances hormones, and clears mental fog. The goal isn’t perfection—it’s consistency. Treat bedtime as an act of self-care, and your energy, focus, and mood will follow.

Continue your reset: The Reset — A 5-Step Method to Reclaim Your Wellbeing After 50