Struggling with sleep is something many experience at some point, and for some, it becomes more common with age. Insomnia isn’t just frustrating—it can affect mood, focus, weight, and overall health. Understanding what interferes with sleep, and exploring natural strategies, can make a real difference.
1. Physical Activity
Engaging in regular exercise helps the body rest more deeply at night. Activities like walking, gardening, or weightlifting can improve sleep quality. However, intense exercise too close to bedtime can be stimulating. Gentle evening routines, such as warm showers or Epsom salt baths, may be better for winding down.
2. Caffeine Awareness
Caffeine has a half-life of about six hours, meaning even a midday cup can interfere with nighttime rest. While it offers health benefits, it’s best consumed in the morning. Even decaf coffee and some teas, sodas, and dark chocolate contain enough caffeine to impact sleep, especially for those who are more sensitive.
3. Hydration
Mild dehydration can increase heart rate and make it harder to relax. It’s important to stay well-hydrated throughout the day, especially after being active or consuming alcohol, caffeine, or allergy medications, which can dehydrate the body. Drinking too much right before bed, however, can lead to multiple wake-ups during the night.
4. Medication Effects
Some medications—such as those for allergies, thyroid issues, or high blood pressure—may interfere with sleep. Even alcohol, though initially sedating, disrupts the sleep cycle. Anyone experiencing ongoing sleep issues may want to ask a doctor about potential medication effects.
5. Food and Additives
Processed foods, especially sugary or starchy snacks before bed, can spike blood sugar and later cause it to crash—both of which disrupt sleep. Additives and preservatives may also overstimulate the brain and nervous system, making restful sleep harder to achieve.
6. Stress Management
Stress is a common sleep disruptor. Relaxation techniques like meditation can help calm the mind and body. Just ten minutes a day can help reduce tension and improve focus. Simple breathing techniques or guided meditations before bed are especially helpful.
7. Hormonal Changes
As people age, hormone levels such as estrogen, progesterone, and testosterone decline, which may contribute to insomnia. For women, low progesterone can lead to restlessness or hot flashes. Men may experience sleep disruption as testosterone decreases. Testing and bioidentical hormone options can sometimes help balance these levels.
Natural Sleep Support Options
1. Magnesium – This essential mineral supports nervous system function and helps the body relax. It’s especially useful for deep sleep in older adults.
2. Theanine – Found in green tea, this amino acid promotes calm and reduces mental overactivity, without causing drowsiness.
3. Melatonin – Naturally produced by the brain in response to darkness, melatonin supplements may support falling asleep faster, particularly in timed-release forms. It’s also useful for jet lag or occasional sleeplessness.
4. Collagen (Glycine) – Bone broth or collagen powder is rich in glycine, which lowers body temperature and promotes restful REM sleep.
5. CBD Oil – Known for its calming and anti-inflammatory properties, CBD may support better sleep by reducing anxiety, easing pain, and improving serotonin levels.
6. Lutein & Zeaxanthin – These carotenoids, often known for eye health, also help offset blue light exposure that disrupts melatonin. They’re found in leafy greens or available in supplements.
7. Progesterone (for women) – This calming hormone supports sleep by boosting GABA. Natural creams are available over the counter and may support sleep in perimenopausal and menopausal women.
8. Choline – This nutrient is essential for acetylcholine production, which affects memory, focus, and sleep. It’s found in eggs, liver, and other animal-based foods.
9. Sex – Intimacy helps release hormones like oxytocin and endorphins that promote calm, bonding, and sleep.
