A useful reference
Sleep needs vary from person to person. NHS guidance says adults usually need 7 to 9 hours, a broad reference rather than a personal target. After 40, sleep can still be shaped by health, routine and life stage; start with what you notice about your own rest.
Why good sleep matters
Sleep supports healthy brain function and physical health. The US National Heart, Lung, and Blood Institute describes links between too little or disrupted sleep and problems with focus, learning and thinking, as well as higher risk of some long-term health problems. Those are population-level findings, not a prediction about any one person, and sleep is only one part of health.
Start with a steady rhythm
Try getting up at a similar time each day and leave space to wind down before bed. The NHS suggests relaxing for at least an hour before bed and only going to bed when you feel sleepy. Choose a small routine you can repeat, such as reading, quiet music or breathing exercises.
Notice what affects your evenings
Tea, coffee and some soft drinks contain caffeine, which can make you feel more awake. The NHS also lists alcohol, nicotine and a large meal late at night among things that can disrupt sleep. Screens close to bedtime can make it harder to feel sleepy. If one of these seems relevant, try changing one habit at a time and see whether it suits you.
Make your bedroom comfortable for sleep
A quiet, dark and cool room may make sleep easier. Depending on what is practical for you, the NHS suggests options such as closing curtains, silencing your phone, using earplugs if noise is a problem, or adjusting the room temperature.
If you are awake for a while
Try not to force sleep. If you remain awake for around 20 minutes, NHS advice suggests getting up for a quiet, relaxing activity, then returning to bed when you feel sleepy. A book or calm music may be a gentler next step than checking the time or scrolling.
Find daytime movement that works for you
Regular activity during the day can help sleep. If exercise close to bedtime seems to affect you, the NHS suggests trying it earlier. Start with activity that is suitable for your health and ability.
If menopause may be part of the picture
Perimenopause and menopause can affect anyone who has periods. NHS guidance says menopause usually affects women between 45 and 55, although it can happen earlier; common symptoms include hot flushes and sleep problems. This is one possible context for sleep changes, not an assumption about everyone over 40.
Know when to ask for help
Consider speaking with your GP if changes to your sleep habits have not helped, if sleep problems have lasted for months, or if they make daily life hard to manage. Check with a doctor before taking anything for sleep problems; some sleep aids can cause drowsiness and may affect activities such as driving. Do not drive when you feel sleepy.
Product information
The products listed in the sleep-support pair
The catalogue describes the ingredients below; that information is not evidence that either product prevents or treats insomnia. Review each product page and its current label for full ingredients and directions.
Bed Time Plus
The catalogue lists Montmorency tart cherry, ashwagandha, passion flower, German chamomile, lemon balm and lavender, alongside taurine, L-theanine, vitamins and magnesium.
View product detailsNewYou Magnesium Triple Pro
The product information describes magnesium glycinate, malate and taurate, with vitamin B6 and zinc.
View product details
Evidence and further reading
Sources
- 1.How Sleep Works: Why Is Sleep Important? — National Heart, Lung, and Blood Institute (opens in a new tab)
- 2.How to fall asleep faster and sleep better — NHS Every Mind Matters (opens in a new tab)
- 3.Insomnia — NHS (opens in a new tab)
- 4.What are menopause and perimenopause? — NHS (opens in a new tab)
Evidence links checked 11 October 2026. Product details reflect the app catalogue snapshot dated 6 October 2026.
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