Getting older has its perks - but sleeping well may not be one of them!

If you’re over 45 and find yourself tossing and turning most nights, a few factors could be to blame. Hormones, circadian rhythm, nervous system imbalances - these are all part of the changes our bodies go through as we age. 

Magnesium is often recommended for sleep issues, but what does it actually do?

Here’s a quick overview of what might be going on for you, and how magnesium - and some lifestyle adjustments - can help support restful sleep. 

Explanation: what’s happening after 45

• Changes in melatonin
  Melatonin is known as the ‘sleep hormone’ because your body releases it at the end of the day when darkness falls, signalling to your brain that it’s time to wind down and rest. However, our body’s production of melatonin tends to decline with age. This can mean it takes longer to fall asleep at night, and it’s harder to stay asleep. 

• Hormonal changes
  Sex hormones also play a role in supporting our ability to fall asleep. Like melatonin, these hormones also begin to decline naturally as we get older, which can impact sleep quality.
  Cortisol - the ‘stress hormone’ - typically follows a daily rhythm of declining in the evening to support sleep and rising in the morning so that we feel alert. With age, this rhythm can become less consistent. Some people may find that they feel more alert at night, which makes it difficult to wind down.
  
  

• Other health issues
  One of the downsides of getting older is that we’re more likely to be affected by health issues such as blood sugar imbalances, poor digestion, muscular discomfort, weakened immune function, and more. These can also interfere with how well we sleep.
  
  

How magnesium works in the body
Research suggests that taking magnesium supplements may help support restfulness and overall sleep quality, which is why so many sleep formulas now contain magnesium. 

Magnesium is an essential mineral involved in a wide range of processes that support nervous system health and muscle function. It is especially known for its role in supporting relaxation of the body and mind, and healthy muscle relaxation, and may help in relieving physical tension. All of these things are key to winding down in the evening.

You may have heard magnesium recommended for stress and worry. This is because it’s involved in systems that support how the body responds to everyday stress. Taking magnesium in supplement form may support feelings of calm and relaxation, which may then help with falling asleep at night. 

Tight muscles, restless legs, and general discomfort can also affect your ability to sleep well. Magnesium plays an important role in balancing other minerals involved in muscle contraction, helping your muscles return to a more relaxed state.

Magnesium Supplements To Support Sleep

There are dozens of magnesium products out there these days - and they all vary in terms of how well your body absorbs the actual magnesium part. Simply put: some forms of magnesium may be more helpful than others when it comes to restful sleep. Here’s what to look for.

• Magnesium chelate or magnesium glycinate
  Chelated forms of magnesium bound to another molecule, which supports their absorption in the body. These forms are often recommended for supporting restful sleep and relieving feelings of stress. Magnesium glycinate, for example, is bound with glycine, an amino acid known for supporting relaxation and healthy sleep patterns. Chelated forms of magnesium are gentle on the stomach and are less likely to cause diarrhoea. Check out Nutra Life Magnesium Glycinate + High Strength Powder and Ethical Nutrients Mega Magnesium
  
  

• Herbal extracts
  Traditional health practises have long used plants for sleep and relaxation. Many popular extracts are now used in sleep supplement formulas alongside magnesium to support falling asleep and staying asleep at night. A few of the most researched plant extracts include:
  - Tart cherry: As a natural source of phytonutrients, tart cherry may help support the body’s natural sleep-wake cycle and overall sleep time.  Check out GO Magnesium Sleep Aid and The Good Vitamin Co Sleep Support Tart Cherry+
  - Passionflower, zizyphus, lemon balm, hops: These herbs are often added to sleep supplements formulas as they contain important properties that support relaxation and feelings of calm. Check out My Health Magnesium Sleep, Nutra Life Magnesium Sleep +, and Ethical Nutrients Mega Magnesium Night
  
  

• Amino acids
  L-theanine and L-tryptophan are two naturally occurring amino acids that are well known for supporting balanced mood and healthy sleep. Check out Lumora Magnesium Sleep+ and BIOGLAN L-theanine PM Magnesium Glycinate.
  
  
  

Other Sleep Tips If You’re Over 45
While many of the factors associated with age poor sleep cannot be completely controlled, a few lifestyle changes can help to mitigate their effects.
The first thing to do is look at your diet and daily routine and consider what might be making your sleep worse. A few common culprits include:

• Caffeine: Coffee and energy drinks might help you feel more awake during the day, but those effects can continue into the night. Try cutting back your caffeine intake, especially after midday.

• Alcohol: The relaxation that comes with a drink or two in the evening often backfires, as it can lead to waking in the middle of the night when your body starts breaking down the alcohol. Reduce your intake as much as possible. 

• Snoring: Snoring is much more common in your 40s. If you’ve been told you snore, or you’re often waking up in the night struggling to breathe properly, see your doctor or health professional. 

• Late meals: Eating a heavy meal late in the evening can lead to digestive discomfort, which makes it harder to drop off. Try to avoid large meals in the 2-3 hours before bedtime. If your schedule can’t be changed, stick to lighter foods in the evening and eat larger meals during the day.  

• Lack of exercise: Physical exertion supports your natural circadian rhythm and metabolic function. A sedentary lifestyle - especially if you’re mostly indoors - can affect your need for rest.
  
  
  

The takeaway

Everyone is different, so there is no one-size-fits-all solution when it comes to sleeping peacefully at night. However, there are lots of ways to improve your chances of falling asleep and staying asleep.
A magnesium supplement can help support the natural changes that can occur in the body during and after your 40s. Getting active every day and cutting down on alcohol and caffeine can help to optimize the effects of your magnesium supplement.  

Safety notes

Always take magnesium supplements as directed on the product. Taking higher dosages within a short period of time can lead to tummy upset and diarrhoea. 

If you have any health conditions and you’re taking medications, check with your doctor first. 

If you continue to have trouble sleeping and nothing seems to help, seek advice from your healthcare professional.