What to Do (and Not to Do) If You Want Better Sleep Tonight
If you’ve ever found yourself wide awake at 3 a.m. wondering why you’re exhausted but can’t fall back asleep, or why a full night of rest still leaves you feeling foggy and fatigued, you’re not alone.
Sleep can feel more elusive during midlife, especially as hormones shift, responsibilities stack, and stress lingers well past bedtime. But the truth is: sleep is not a luxury. It’s a biological requirement. And when we don’t get enough of it, especially the right kind of sleep, our entire system pays the price.
In this article, we’ll explore what really happens when we don’t sleep well, why a full night’s rest matters, how to build a better sleep routine, and how your food, drink, and supplements (like Shala’s RELAX5) can make or break your sleep quality.
What Happens When You Don’t Sleep Well
There are two types of sleep deprivation. The first is acute, like when you pull an all-nighter or get just 2–3 hours before an early flight. You’ll feel it right away, your thinking is cloudy, your reaction time is slower, and you’re wiped out.
But the second, chronic sleep restriction, is sneakier, and more common. It’s getting 5–6 hours a night, night after night, for weeks, months, or even years. And it takes a real toll on the body and mind:
Cognitive fog: Trouble focusing, forgetfulness, and emotional reactivity
Mood instability: Irritability, anxiety, or a low-grade emotional “flatness”
Physical symptoms: Headaches, low back pain, digestive issues, heightened pain sensitivity
Weight gain and metabolic disruption: Just two weeks of limited sleep can lead to increased appetite, sugar cravings, reduced insulin sensitivity, and even ~2 lbs of weight gain
Muscle loss and poor recovery: Reduced levels of growth hormone, testosterone, and IGF-1 make it harder to build or maintain lean muscle
Increased disease risk: Chronic sleep restriction is associated with a 10–12% increase in all-cause mortality
Simply put, sleep is not just about rest. It’s about repair, regulation, and resilience.
Why 8 Hours Matters: Understanding the Sleep Cycle
A full night of sleep isn’t just about the number of hours, it’s about what your brain and body do during those hours.
Sleep happens in cycles that repeat every 90 minutes, usually four to six times per night. Each cycle moves through four key stages:
Stage 1 (N1): Light dozing, where you’re still responsive to your surroundings
Stage 2 (N2): A deeper stage where your body temperature drops and heart rate slows
Stage 3 (N3): The most restorative, “slow wave” sleep, when your body repairs tissues, builds muscle, and boosts immune function
Stage 4 (REM): Brain activity spikes as dreams occur. This is when emotional processing, memory consolidation, and creativity flourish
Skipping out on full cycles, by going to bed too late or waking up too early, means you miss out on these crucial stages. That’s why just 6 hours doesn’t feel the same as 8.
How to Build a Sleep Routine That Works (Hint: It Starts in the Morning)
Sleep hygiene isn’t just about bedtime. It’s about how you move through your entire day. Here’s how to align your routine with your body’s natural circadian rhythm.
Morning:
Get sunlight within 30–60 minutes of waking
Helps suppress melatonin and triggers cortisol (your natural energy hormone).
Wake and sleep at the same time daily
Yes, even on weekends. Regular rhythms = better rest.
Avoid hitting snooze
Fragmented sleep worsens grogginess and disrupts your REM cycles.
Daytime:
Exercise regularly
Moderate-intensity movement improves sleep latency and quality.
Eat a nutrient-rich diet
Focus on magnesium, B6, and tryptophan to support melatonin production.
Limit naps to under 30 minutes (and not after 3 p.m.)
Long or late naps can sabotage nighttime sleep.
Evening:
Dim lights 2 hours before bed
This signals your brain that melatonin production can begin.
Avoid screens an hour before sleep
Blue light suppresses melatonin and keeps the brain alert.
Create a calming bedtime ritual
Think: a warm shower, herbal tea, light reading, or stretching.
Sleep in a cool, dark, quiet room
60–67°F is ideal. Use blackout curtains and white noise if needed.
No caffeine after noon
Caffeine can stay in your system for 5–7 hours and block adenosine, the chemical that helps you feel sleepy.
How Food, Drink & Supplements Impact Your Sleep
You may not realize it, but your breakfast, dinner, and evening wine could be the very things wrecking your rest.
Foods and Drinks That Can Disrupt Sleep:
Caffeine: Blocks melatonin and keeps your brain wired, especially tricky for midlife women, who may become more sensitive.
Sugar and refined carbs: Spike insulin and cortisol, then crash your energy and sleep later.
Spicy or heavy meals: Can lead to heartburn or digestion issues.
Alcohol: While it may help you fall asleep, it fragments REM, increases night sweats, and disrupts your second half of sleep.
Foods That Support Sleep:
Tart cherries: A natural source of melatonin.
Kiwi: High in serotonin and antioxidants.
Pumpkin seeds, almonds, bananas: Rich in magnesium to calm the nervous system.
Oats and turkey: Offer tryptophan, a building block of serotonin and melatonin.
Sleep-Supporting Supplements:
If you’ve optimized your routine and diet but still find sleep elusive, especially during hormonal shifts, targeted supplements may help:
GABA: A calming neurotransmitter that quiets brain activity and supports sleep onset
L-theanine: Found in green tea; helps ease anxiety and promotes deeper sleep
Melatonin: Useful for circadian rhythm disruption (travel, night shifts), but not ideal for nightly use
Valerian root: May reduce time to fall asleep by increasing GABA activity
Lemon verbena: Traditionally used for rest and relaxation
Magnesium (glycinate or threonate): A common deficiency, especially in midlife women; helps regulate melatonin and support muscle relaxation
Where RELAX5 Fits In
At Shala, we know that many women struggle with sleep in midlife, whether it’s from stress, hormone fluctuations, night sweats, or a racing mind. That’s why we created RELAX5, our botanical sleep support formula designed to help you:
Fall asleep faster
Stay asleep longer
Wake up feeling refreshed, not groggy
RELAX5 combines ingredients like L-theanine, lemon verbena, valerian root, and magnesium to calm the nervous system, ease anxious thoughts, and promote more restorative sleep.
It’s a gentle, effective way to support the entire sleep cycle, especially for women navigating hormonal changes.
Final Thought
Sleep isn’t just about avoiding fatigue, it’s your body’s way of restoring balance, healing from stress, and building strength. When you understand the science of sleep and align your habits with your biology, your body and brain can finally get the rest they’ve been craving.
And with a few mindful shifts, plus the right support from nutrients, routine, and supplements like RELAX5, you can finally wake up feeling like you again.