Sleeping Differently Lately? How Sleep Changes as Your Body Does

Do you remember sleeping straight through until morning without a second thought? If those nights feel like a distant memory, you're definitely not on your own.

We hear it in the shop all the time, from students facing exams, new parents, people juggling busy careers and those enjoying a slower pace. And the reason is often the same: as life changes, sleep can change with it.

So let's look at what's really going on when you can't sleep like you used to, what the research says, and where things like magnesium and calming herbs might fit in.

Is it normal for sleep to change over the years?

Yes, completely. A large review that pulled together 65 sleep studies, covering everyone from children to older adults, found that sleep naturally shifts as we age.¹

Deep sleep tends to drop off, it can take a little longer to drift off, and sleep becomes lighter and less efficient.¹ So if you're waking more than you used to, it doesn't automatically mean something is wrong.

That said, "normal" doesn't mean you have to just put up with it. Understanding why it's happening is a really good first step.

What's actually going on in your body?

Different stages of life bring different sleep challenges. Here are the ones we hear about most.

Teenagers and young adults

If you've got a teenager who can't fall asleep before midnight and can't get up for school, there's real biology behind it. Researchers have found that the body clock naturally shifts later during adolescence, but young people still need just as much sleep as before.²

Add late night screens and early school starts, and you've got what one sleep scientist called "the perfect storm".² We've written more about this in our post on why teenagers are so tired.

Perimenopause and menopause

This is the big one for many women. The NHS lists trouble getting to sleep or staying asleep as a common symptom of menopause, along with night sweats that can wake you up drenched.³

It can leave you feeling irritable and anxious during the day too.³ If you're in this stage, our guide to magnesium bisglycinate in midlife is well worth a read.

Men in midlife

Men's sleep changes too, though it gets talked about less. One thing to watch for is loud snoring, especially if a partner notices your breathing stopping and starting in the night.

That can be a sign of sleep apnoea. The NHS says it's more likely as we get older, and also linked with carrying extra weight, drinking alcohol and smoking.⁴ It's really important to get this checked by your GP rather than trying to manage it yourself.

If you'd like to learn more, you can watch the recording of our free sleep apnoea webinar with Dylan Petkus, which explores everyday, non invasive ways to make sleep more restorative.

Later life

As the years go on, sleep often becomes lighter, with more time spent in the shallower stages and less in deep sleep.¹ Many people find they get sleepy earlier in the evening and wake earlier too.

Aches, needing the loo in the night and changes in daily routine after retirement can all play a part. None of it means you can't sleep well, it just might need a slightly different approach.

So where does magnesium come in?

Magnesium is a mineral your body uses every single day. The NHS recommends 300mg a day for men and 270mg for women aged 19 to 64, and it's found in foods like spinach, nuts and wholemeal bread.⁵

It's officially recognised that magnesium contributes to the normal functioning of the nervous system, normal psychological function and the reduction of tiredness and fatigue.⁶ That's why so many people reach for it when sleep goes wonky.

What does the research say about magnesium and sleep?

There's some encouraging research, but it's still early days. In one small trial, older adults with sleep problems who took magnesium for eight weeks reported falling asleep faster and sleeping more efficiently than those on a placebo.⁷

A later review pooled three trials and found people fell asleep around 17 minutes quicker on average. The authors were honest, though, that the quality of the evidence was low and more research is needed.⁸

So we'd describe magnesium as a gentle helper rather than a magic fix. For a deeper look, our post on magnesium for sleep, types and timing covers it all.

Why glycinate?

Magnesium comes in lots of forms. Glycinate, sometimes called bisglycinate, is magnesium bound to the amino acid glycine, and it's often chosen because it tends to be gentle on the stomach.

Our Magnesium Glycinate 20% gives 140mg of elemental magnesium per serving and is suitable for vegans. Many people like to take it in the evening as part of a wind down routine.

The NHS says 400mg or less a day of magnesium from supplements is unlikely to cause harm.⁵ If you're pregnant, breastfeeding or on any medication, please check with your GP or pharmacist first.

Can herbs help too?

Herbalists have been reaching for calming plants for centuries. Valerian is probably the best known, and the European Medicines Agency recognises it as a traditional herbal medicine to help relieve mild stress and aid sleep.⁹

Our Sweet Sleeps Tea blends chamomile, passionflower, lemon balm, rose, valerian and hops. Making a pot an hour before bed is a lovely signal to your body that the day is done.

If tea isn't your thing, our Passionflower and Chamomile Capsules are a firm favourite with our practitioners. You can read about more sleep herbs in our guide to valerian, passionflower, hops and more.

Valerian isn't suitable in pregnancy, while breastfeeding or for children under 12.⁹ If in doubt, just ask us. We offer free 15 minute consultations with our herbalists.

What small changes make a difference at any age?

Supplements work best alongside good habits, not instead of them. These are the basics we come back to again and again.

• Go to bed and get up at roughly the same time, even at weekends.
• Get outside in daylight in the morning, as it helps set your body clock.
• Keep the bedroom cool, especially if night sweats are waking you.
• Cut back on caffeine after lunch and go easy on alcohol in the evening.
• Put your phone away for the last half hour before bed.

When is it time to talk to someone?

Please see your GP if poor sleep is going on for weeks, affecting your mood or your day, or if someone notices you stop breathing or gasp in your sleep. Those are things that deserve proper medical support.

And if you'd like help working out what might suit your body and your stage of life, we'd love to chat. You can book a free consultation with a Napiers herbalist whenever suits you.

The short version

If you can't sleep like you used to, there's usually a good reason. Your body clock, your hormones and the way your sleep is built all change over time.

Start with steady habits and be patient with yourself, because better sleep often comes back bit by bit.

Your questions, answered

Why can't I sleep like I used to?

Sleep naturally changes with age, with less deep sleep and more waking in the night.¹ Hormone changes, stress, health conditions and lifestyle can all add to it.

Is it normal to wake up at 3am every night?

Waking in the night becomes more common as we get older, and lots of people go through phases of it. If it's happening most nights and leaving you exhausted, it's worth talking to your GP.

Does menopause affect sleep?

Yes. The NHS lists sleep problems and night sweats as common menopause symptoms.³

Does magnesium help you sleep?

Some small studies suggest magnesium may help people fall asleep a little faster, but the evidence is still limited.⁸ It does contribute to the normal functioning of the nervous system.⁶

When is the best time to take magnesium glycinate?

Many people take it in the evening as part of their wind down. Always follow the directions on the label and don't exceed the recommended amount.

Why is my teenager awake so late?

Teenagers' body clocks naturally shift later, so they often don't feel sleepy until much later at night.² They still need plenty of sleep, which is why mornings can be such a struggle.

Does sleep change for men as they get older too?

Yes, sleep changes for everyone with age. In men, loud snoring and pauses in breathing can be a sign of sleep apnoea, which should always be checked by a GP.⁴

References

1. Ohayon, M.M., Carskadon, M.A., Guilleminault, C. and Vitiello, M.V. (2004) Meta analysis of quantitative sleep parameters from childhood to old age in healthy individuals. Sleep, 27(7), pp. 1255 to 1273. https://europepmc.org/article/MED/15586779.
2. Carskadon, M.A. (2011) Sleep in adolescents: the perfect storm. Pediatric Clinics of North America, 58(3), pp. 637 to 647. https://europepmc.org/article/MED/21600346.
3. NHS. Menopause: symptoms. https://www.nhs.uk/conditions/menopause/symptoms/.
4. NHS. Sleep apnoea. https://www.nhs.uk/conditions/sleep-apnoea/.
5. NHS. Vitamins and minerals: others. https://www.nhs.uk/conditions/vitamins-and-minerals/others/.
6. GOV.UK. Great Britain nutrition and health claims (NHC) register. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register.
7. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M.M., Hedayati, M. and Rashidkhani, B. (2012) The effect of magnesium supplementation on primary insomnia in elderly: a double blind placebo controlled clinical trial. Journal of Research in Medical Sciences, 17(12), pp. 1161 to 1169. https://europepmc.org/article/MED/23853635.
8. Mah, J. and Pitre, T. (2021) Oral magnesium supplementation for insomnia in older adults: a systematic review and meta analysis. BMC Complementary Medicine and Therapies, 21(1), 125. https://europepmc.org/article/MED/33865376.
9. European Medicines Agency. Valerianae radix. https://www.ema.europa.eu/en/medicines/herbal/valerianae-radix.