The Silent Pillar of Health: Why Sleep Is More Than Just Rest
We often think of sleep as a passive state—a time when the body powers down and recharges for the next day. But in reality, sleep is one of the most biologically active and essential processes for overall health, influencing everything from immune function and metabolism to memory, mood, and hormone balance.
According to recent data, Brits are now averaging just 5.91 hours of sleep per night—a steady decline from 6.19 hours in 2021.
Even more concerning? Only 36% of people say their sleep is ‘good’, meaning the majority—65%—are struggling with poor-quality rest. But what does "good sleep" mean? Nuffield Health defines quality sleep as a balance of deep, slow-wave sleep and REM sleep, the essential phases needed for physical repair, cognitive function, and emotional regulation.
Yet, for many, quality sleep becomes harder to achieve with age. If you've found yourself waking up at 3 AM for no reason, struggling to fall asleep despite feeling exhausted, or feeling unrefreshed even after a full night in bed, you're not alone.
Midlife changes in hormones, stress levels, gut health, and lifestyle habits can all contribute to sleep disturbances. And when sleep is compromised, so is health—leading to weight gain, mood swings, brain fog, and an increased risk of chronic disease.
So, why does sleep feel more elusive as we get older? And more importantly, what can you do to reclaim deep, restorative rest?
Your Body Has a Repair Schedule—But Only If You Let It
One of the lesser known but crucial aspects of sleep is that our bodies follow a specific repair timeline:
🛠️ Physical Repair happens between 10 PM and 2 AM – This is when the body focuses on tissue repair, muscle recovery, and immune system support. Growth hormone is released, helping the body heal and regenerate.
🧠 Psychological & Emotional Repair occurs from 2 AM to 6 AM – During this phase, deep REM sleep processes emotions, consolidates memories, and regulates stress hormones. This is why a disrupted sleep cycle can make you feel more anxious, irritable, or mentally foggy the next day.
Why Sleep Feels Harder as You Age.
When we’re younger, falling and staying asleep feels effortless. Our bodies naturally produce melatonin, our hormones are balanced, and we can bounce back from late nights or inconsistent schedules without much impact.
But as we enter our 30s, 40s, and beyond, things start to shift:
1️⃣ Blood Sugar Imbalances & The 3 AM Wake-Up Call
Ever wake up suddenly in the middle of the night feeling wide awake? This could be a blood sugar drop triggering a stress response. As we age, our ability to regulate blood sugar becomes less efficient, making nighttime crashes more common.
2️⃣ Stress & Cortisol Disruptions
Cortisol is your wake-up hormone, designed to rise in the morning and drop at night. But chronic stress, poor diet, and late-night screen exposure can send cortisol levels out of sync, making it harder to wind down and stay asleep through the night.
3️⃣ Hormonal Shifts & Sleep Disturbances
For women, fluctuating oestrogen, progesterone, and melatonin levels during perimenopause and menopause can lead to hot flashes, night sweats, and disrupted sleep cycles.
For men, declining testosterone levels have been linked to shorter sleep duration and less deep sleep.
4️⃣ Circadian Rhythm Disruptions
Your internal body clock (circadian rhythm) is designed to regulate energy, hormones, and sleep-wake cycles. But erratic bedtimes, artificial light at night, and inconsistent routines disrupt this delicate balance—leaving you feeling groggy in the morning and wired at night.
5️⃣ Sleep & Energy Production: The Overnight Recharge
Think of sleep as an overnight energy reset. During deep sleep, mitochondria—the powerhouses of our cells—undergo repair, optimising ATP (energy) production. Melatonin, often known as the sleep hormone, also acts as an antioxidant that protects mitochondria from oxidative stress, preventing premature cellular aging. Oxidative stress accelerates cellular damage, which is why deep sleep is so crucial for long-term energy and vitality.
Poor sleep also contributes to insulin resistance, making it harder for the body to efficiently process glucose. One night of sleep deprivation can reduce insulin sensitivity by up to 33%, leading to energy crashes, sugar cravings, and metabolic dysfunction.
💡 If you regularly wake up feeling drained despite “getting enough hours,” it could be a sign that your body isn’t entering the deep sleep phases needed for proper energy restoration.
The Hidden Impact of Poor Sleep on Long-Term Health
Losing sleep isn’t just about feeling tired—it has serious consequences for long-term health.
🚨 Increased Risk of Chronic Disease
Studies show that sleeping less than five hours at age 50 increases the risk of developing a chronic disease by 20% and two or more chronic conditions by 40%.
Over time, sleep deprivation weakens the body’s ability to regulate inflammation, increasing the risk of heart disease, diabetes, and autoimmune issues.
🛡️ Sleep & Immunity
Deep sleep is when your body strengthens its immune system, producing T-cells and cytokines—both essential for fighting infections and reducing inflammation. Less than six hours of sleep per night has been linked to a fourfold increase in susceptibility to colds and a greater risk of chronic inflammatory conditions, including autoimmune diseases.
💔 Sleep & Heart Health
Research from the European Heart Journal found that going to bed before 11 PM is associated with a significantly lower risk of cardiovascular disease. Poor sleep raises blood pressure, keeps stress hormones elevated, and contributes to arterial damage.
🧠 Cognitive Decline & Memory Loss
During sleep, your brain clears out toxins, strengthens neural pathways, and consolidates memories. Chronic sleep deprivation has been directly linked to Alzheimer’s and dementia, as poor sleep prevents the brain from clearing harmful amyloid plaques.
😞 Emotional Resilience & Mental Health
Ever feel more irritable, anxious, or overwhelmed after a bad night’s sleep? That’s because REM sleep helps regulate emotions and process stress. When we don’t get enough, we become more reactive, anxious, and less able to handle daily challenges.
The takeaway? Prioritising sleep isn’t a luxury—it’s a necessity for energy, mood, and long-term health.
The Gut-Sleep Connection: How Your Microbiome Influences Rest
Most people think of nutrition and stress levels when considering sleep quality, but emerging research suggests another key player: your gut microbiome. Emerging research reveals a powerful link between gut health and sleep quality. The gut microbiome—a complex community of microorganisms in the digestive tract—communicates directly with the brain through the gut-brain axis, influencing neurotransmitter production, immune function, and inflammation—all of which play a role in sleep regulation.
How Your Gut Microbiome Affects Sleep:
🔹 Neurotransmitter Production – Certain gut bacteria, like Lactobacillus and Bifidobacterium, help produce GABA, a neurotransmitter that promotes relaxation and deeper sleep.
🔹 Immune System Modulation – The gut microbiome regulates inflammation—and inflammation can negatively impact sleep quality.
🔹 Sleep Deprivation Effects – Poor sleep disrupts gut bacteria balance, creating a vicious cycle where gut dysbiosis further impacts sleep.
Diet & Sleep Quality
What you eat directly affects your microbiome and your sleep. Diets rich in prebiotics, fibre, polyphenols, and fermented foods support diverse gut bacteria—which, in turn, promotes better sleep. That’s why I encourage dietary diversity with all my clients.
Could Probiotics Improve Sleep?
Early research suggests that probiotics and prebiotics may help improve sleep quality, though more studies are needed to confirm their full effects.
The bottom line? A healthy gut can mean better sleep—and prioritising sleep can also improve gut health.
Now that we’ve covered why sleep is disrupted as we age and how gut health plays a surprising role, let’s talk about the daily habits that create the foundation for better sleep.
The Role of Sleep Routine in Consistent, Restorative Sleep
For many, the idea of “fixing sleep” feels overwhelming. But the key isn’t about forcing sleep—it’s about building the right conditions for it to happen naturally.
So, what does that look like?
Consistency Is Key – Going to bed and waking up at the same time every day (even on weekends!) strengthens your circadian rhythm, making sleep more predictable.
Morning Light Matters – Natural light in the morning signals to your brain that it’s time to be awake and helps regulate melatonin production for better sleep later.
Wind-Down Rituals Prepare the Body for Sleep – Sleep doesn’t happen instantly. Activities like reading, stretching, or dimming the lights can shift your nervous system into “rest mode.”
Minimising Sleep Disruptors – Blue light from screens, caffeine in the afternoon, and late-night snacking interfere with sleep quality. Small adjustments—like reducing screen time before bed—can make a big difference.
Eat for Better Sleep: Prioritise Tryptophan & Dietary Diversity – The foods you eat throughout the day impact your sleep quality and melatonin production.
Tryptophan-rich foods—such as turkey, eggs, nuts, seeds, oats, and dairy—help your body produce serotonin, which converts into melatonin to support deeper sleep.
Dietary diversity is key! A well-balanced diet rich in whole foods, fibre, and micronutrients supports a healthy gut microbiome, which plays a role in sleep regulation.
While these strategies can lay the groundwork for better sleep, knowing what works for your body specifically can be the real game-changer. That’s why I’ve put together a comprehensive guide to help you take the next step. This guide will be available during National Sleep Week on 10 - 16th March. Register your interest here and I will send you a copy when its released after 12th March.
Final Thoughts: Sleep Is Your Superpower
Good health doesn’t start in the morning—it starts the night before. If you’ve been struggling with midlife sleep changes, energy crashes, or unpredictable wake-ups, now is the time to take action.
💡 Start prioritising sleep today, and your body will thank you tomorrow.
References
Besedovsky, L., Lange, T. and Born, J., 2012. Sleep and immune function. Pflügers Archiv-European Journal of Physiology, 463(1), pp.121-137.
Blume, C., Garbazza, C. and Spitschan, M., 2019. Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), p.147.
Burns, A.C., Saxena, R., Vetter, C., Phillips, A.J., Lane, J.M. and Cain, S.W., 2021. Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: a cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of affective disorders, 295, pp.347-352.
Hardeland, R., 2019. Aging, melatonin, and the pro-and anti-inflammatory networks. International journal of molecular sciences, 20(5), p.1223.
Irwin, M.R., 2019. Sleep and inflammation: partners in sickness and in health. Nature Reviews Immunology, 19(11), pp.702-715.
King, A.C., Oman, R.F., Brassington, G.S., Bliwise, D.L. and Haskell, W.L., 1997. Moderate-intensity exercise and self-rated quality of sleep in older adults: a randomized controlled trial. Jama, 277(1), pp.32-37.
https://www.sleepfoundation.org/sleep-news/gut-microbiome-affects-sleep
