Are you getting enough sleep?

Scientists from Oxford University report that we’re now sleeping 1–2 hours less per night than we did 60 years ago. And with 51% of adults worldwide not getting enough sleep, it’s no surprise we’re seeing rising levels of low mood, weight gain, skin issues, respiratory problems, blood sugar imbalance and weakened immunity.

For women in midlife, this becomes even more relevant. Hormonal shifts during perimenopause and menopause can disrupt sleep patterns, increase night‑time waking and make it harder to feel rested even if your routine hasn’t changed.

Ideally, adults should aim for 7–8 hours of quality sleep each night. If that feels out of reach right now, these simple strategies can help:

• Leave at least 2 hours between dinner and bedtime

• Get outside in early morning light to support your circadian rhythm

• Go to bed and wake up at the same time every day

• Keep caffeine to before midday, it can take up to 8 hours to metabolise

• Reduce bright screens in the evening, as they signal “wake up” to the brain

• Try a milky or oat drink before bed or herbal hot drink such as valerian, chamomile or passionflower. I like the Pukka night time herbal tea which includes a blend of different herbs to help induce sleep.

• Keep your bedroom cool: 16–18°C is ideal

How food affects your sleep

What you eat can influence both the quality and quantity of your sleep.

• Avoid highly processed or sugary foods in the evening, they spike blood sugar, followed by a crash that can wake you from deep sleep

• Low levels of vitamin B6 and zinc have been linked to insomnia:

  • B6‑rich foods: dairy, eggs, salmon, poultry, tofu, oats, bananas, sweet potatoes, peas, spinach

  • Zinc‑rich foods: red meat, shellfish, chickpeas, lentils, nuts, seeds

• Include foods rich in tryptophan, the amino acid that helps your body produce serotonin and melatonin

  • Found in milk, oats, bananas, poultry, eggs, nuts (especially cashews, pistachios, almonds)

With the right nutrients and a supportive sleep environment, many people notice real improvements. But if you’re still struggling, especially during midlife hormonal changes, a consultation with a nutritional therapist or herbalist can offer deeper, personalised support.

Sleep is not a luxury; it’s a cornerstone of your health. And you deserve to feel rested, balanced and well.