Sleep and Recovery – Why Quality Rest Matters More After 35
Waking up tired even after a full night in bed. Lying awake at 3am with your mind racing. Feeling like you need twice as much sleep to feel half as rested as you used to.
Poor sleep is incredibly common, especially for women 35+, but it's not just an inconvenience – it affects everything from your weight and mood to your immune system and long-term health.
In this guide, we'll explore why sleep becomes more challenging with age, which nutrients and supplements can support better rest, and how to create sleep habits that actually work for your life.
Why Sleep Changes After 35
As we get older, several factors can disrupt the quality and quantity of our sleep:
Hormonal fluctuations during perimenopause and menopause can trigger night sweats, hot flushes and disrupted sleep patterns.
Stress and responsibilities tend to peak in your 30s, 40s and 50s – juggling work, family, ageing parents and financial pressures can keep your mind active when you need to switch off.
Natural changes in sleep architecture mean you spend less time in deep, restorative sleep and wake more easily during the night.
Muscle aches and joint stiffness can make it harder to get comfortable and stay asleep throughout the night.
The result? You wake feeling unrested, struggle with afternoon energy crashes, and find it harder to manage your weight, mood and overall health.
Quality sleep isn't a luxury – it's essential for physical recovery, mental clarity, immune function and healthy metabolism.
Key Nutrients That Support Better Sleep
1. Magnesium – The Relaxation Mineral
Magnesium is one of the most important minerals for sleep quality. It helps:
- Relax muscles and ease physical tension
- Calm the nervous system
- Support the production of GABA, a neurotransmitter that promotes relaxation
- Regulate melatonin, your body's natural sleep hormone
Many people are low in magnesium due to stress, processed foods and depleted soil quality. Supplementing with magnesium glycinate or magnesium citrate in the evening can make a noticeable difference to how easily you fall asleep and how rested you feel in the morning.
2. Vitamin D – More Than Just Bone Health
Low vitamin D levels have been linked to poor sleep quality and difficulty staying asleep. Vitamin D receptors are found in areas of the brain that regulate sleep, and deficiency may disrupt your natural sleep-wake cycle.
If you live in the UK, vitamin D deficiency is extremely common, especially from October through March when sunlight is limited. A daily vitamin D3 supplement can support not just your bones and immune system, but also more restful sleep.
3. B Vitamins – Energy and Nervous System Support
B vitamins, particularly B6, play a role in producing serotonin and melatonin – neurotransmitters that regulate mood and sleep cycles.
While B vitamins are energising during the day, they support the natural rhythms that help you wind down at night. A quality B-complex vitamin taken in the morning can improve your overall sleep-wake cycle over time.
4. Zinc – Immune Function and Sleep Regulation
Zinc supports immune health, but it also plays a role in neurotransmitter function and sleep regulation. Studies suggest that adequate zinc levels may improve sleep quality, particularly deep sleep phases.
Zinc is found in foods like meat, shellfish, seeds and legumes, but supplementation can be helpful if your diet is low in these foods.
5. Herbal Sleep Support
Certain botanicals have been used for centuries to promote relaxation and sleep:
Valerian root may help you fall asleep faster and improve sleep quality by increasing GABA levels in the brain.
Passionflower has calming properties and may reduce anxiety that interferes with sleep.
Chamomile is a gentle, traditional sleep aid that promotes relaxation without grogginess.
Ashwagandha is an adaptogen that helps your body manage stress and may improve sleep quality in people who struggle with stress-related sleep disturbances.
L-theanine (from green tea) promotes relaxation without drowsiness and can help calm a racing mind before bed.
Look for sleep-support supplements that combine complementary ingredients for a synergistic effect.
Lifestyle Habits for Better Sleep
Supplements work best when paired with sleep-friendly habits:
Keep a consistent sleep schedule. Going to bed and waking at roughly the same time each day helps regulate your body's internal clock, even on weekends.
Create a wind-down routine. Spend 30-60 minutes before bed doing calming activities: reading, gentle stretching, a warm bath, or meditation. Avoid screens, intense exercise or stressful conversations.
Make your bedroom a sleep sanctuary. Keep it cool (around 16-18°C is ideal), dark and quiet. Invest in blackout curtains, comfortable bedding and consider white noise if you're sensitive to sounds.
Watch your evening eating and drinking. Heavy meals close to bedtime can disrupt sleep, as can too much liquid (which means more nighttime bathroom trips). Limit caffeine after 2pm and alcohol, which may help you fall asleep initially but disrupts sleep quality later in the night.
Get morning sunlight. Exposure to bright light in the first hour after waking helps regulate your circadian rhythm and improves sleep quality that night.
Move your body daily. Regular physical activity improves sleep quality, but try to finish intense exercise at least 3-4 hours before bed, as it can be too stimulating close to bedtime.
Manage stress proactively. If your mind races at night, try journaling before bed or keeping a notepad by your bedside to write down worries so you can address them tomorrow.
Common Sleep Disruptors to Address
Night Sweats and Hot Flushes
Hormonal changes during perimenopause and menopause can cause sudden heat and sweating that jolts you awake. Consider:
- Moisture-wicking sleepwear and bedding
- Keeping your bedroom cool
- A bedside fan
- Speaking to your GP about hormone replacement therapy if symptoms are severe
Anxiety and Racing Thoughts
When your mind won't switch off, try:
- Magnesium supplements to calm your nervous system
- Relaxation techniques like progressive muscle relaxation or breathing exercises
- L-theanine or ashwagandha to reduce stress response
- Writing down tomorrow's to-do list before bed so you can mentally let go
Pain and Discomfort
Joint pain, muscle tension or restless legs can interfere with falling and staying asleep. Address this with:
- Magnesium for muscle relaxation
- Joint-support supplements containing glucosamine, collagen or turmeric
- Gentle evening stretching
- Proper pillow and mattress support
Frequent Nighttime Waking
If you wake multiple times during the night:
- Limit fluids 2-3 hours before bed
- Ensure your room is completely dark (even small amounts of light can disrupt sleep)
- Consider magnesium or herbal sleep support to improve sleep depth
- Rule out sleep apnoea or other medical conditions with your GP if the problem persists
Choosing Sleep Supplements You Can Trust
Not all sleep supplements are created equal. Quality and purity matter when you're taking something to support your rest and recovery.
At FitnessHealth.co, we:
- Manufacture all tablets and capsules in the UK
- Follow strict HACCP and ISO 9001 quality control standards
- Source ingredients only from certified suppliers (we do not buy from China)
That means:
- You know exactly what you're taking
- You can trust the dosages on the label
- You're supporting your sleep with clean, effective formulations
If you're struggling with sleep quality, explore our range of magnesium supplements, sleep-support formulas and stress-relief products – and combine them with consistent sleep habits to wake feeling truly rested and restored.
Better sleep starts tonight. Small changes to your evening routine and the right nutritional support can transform how you feel tomorrow – and every day after.
