Sleep hacks every midlife woman should know, with Dr Sophie Bostock

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Wellbeing Team

28 May, 2026
Sleep hacks every midlife woman should know, with Dr Sophie Bostock

Quality sleep may be one of the most overlooked tools that we have for healthy ageing. Sleep scientist Dr Sophie Bostock joins Liz to unpack how disrupted sleep in midlife impacts everything from mood and metabolism to cardiovascular wellbeing.

They discuss how perimenopause can interrupt a good night’s rest, the connection between sleep deprivation and blood sugar imbalance, and why catching up with a long lie-in at the weekend might do more harm than good.

Sophie explains how light exposure and regular movement can help your body prepare for rest. She also shares practical advice to help restore healthy circadian rhythms and get your shut-eye back on track.

Stream the episode below, or download the recording via Apple Podcasts or Spotify.

 

How to sleep better in midlife: 6 tips from a sleep scientist

Sleep disruption is something many women struggle with in midlife – one minute you’re sleeping soundly, the next you’re waking at 3am with a racing heart, spiralling thoughts and no chance of drifting back off.

As we age, our sleep naturally becomes lighter and more fragmented, with declining oestrogen and progesterone during perimenopause and menopause further disrupting the nervous system. But with research now linking poor or disrupted sleep to an increased risk of up to 172 diseases, it’s clear that sleep is a vital tool for healthy ageing.

Sleep scientist Dr Sophie Bostock explains how our body responds to sleep deprivation, what’s happening to our brain when we sleep, and shares advice for a quality slumber.

How disrupted sleep impacts us in midlife

Broken sleep doesn’t just leave us feeling groggy. Chronic sleep deprivation increases stress hormones like cortisol and adrenaline, placing extra pressure on the cardiovascular system. Blood pressure rises, inflammation increases and the body stays stuck in a state of hyper-arousal or ‘fight or flight’ mode.

This also has an impact on blood sugar balance. Sleep loss is perceived by the brain as stress or danger, which floods the bloodstream with glucose to provide quick energy – in case we need to run from a ‘threat’. Over time, this can affect insulin sensitivity and metabolic health.

What actually happens when we sleep?

“Sleep is a very active time for the brain,” says Sophie, who explains how our brains move through different sleep stages during the night, each with a unique role.

Light sleep helps with learning, memory and focus, while deep sleep is where much of the physical restoration happens. During this stage, the brain’s glymphatic system – its cleaning process – kicks in, helping flush away inflammatory waste linked to cognitive decline.

Then there’s REM sleep, the vivid dreaming stage, which supports emotional regulation and mood.

What if I wake up in the night?

If your sleep is disrupted by hormones, shift work or caring responsibilities, all is not lost. “For most adults, the sweet spot is around seven to nine hours of sleep,” says Sophie, although she stresses that consistency matters just as much as total sleep time.

In fact, relying on long weekend lie-ins to ‘catch up’ may do more harm than good by confusing the body clock further. A regular sleep and wake routine is far more supportive for circadian rhythms.

6 sleep-supporting habits to try

  • Make the most of natural daylight outside each morning to support your circadian rhythm and melatonin production later at night.
  • Prioritise consistency over weekend lie-ins and aim for regular sleep and wake times.
  • Stay active – regular exercise, especially in the morning, will help you fall asleep faster and stay asleep through the night. “Exercise ticks all the boxes when it comes to better sleep,” says Sophie.
  • Limit blue light from scrolling and device use before bed to reduce cognitive stimulation.
  • Create an evening wind-down routine to activate your parasympathetic nervous system (to help calm you after a busy day). Sophie recommends a relaxing bath, yoga, breathwork or meditation.
  • Support sleep naturally with evidence-backed supplements such as magnesium glycinate and ashwagandha.

Also in this episode:

  • The link between poor sleep and cardiovascular disease
  • What happens to the brain when you’re asleep
  • The importance of daylight to help you wind down
  • Why poor sleep impacts insulin sensitivity
  • Easy ways to support a good night’s rest
  • Why long lie-ins don’t make up for a week of bad sleep

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