Why Sleep Becomes More Elusive as We Age And the Approach that Helped Me

Some readers know that I’ve lived with chronic Lyme disease for years. Along with a constellation of shifting symptoms, one of the most persistent challenges has been sleep — or more accurately, the lack of it. For years, I would lie awake for hours, unable to settle, or wake at 2 a.m. and stare at the ceiling until dawn.

What complicates matters further is that sleep often becomes more fragile as we age. Hormonal shifts, evening cortisol spikes, changes in circadian rhythm resilience, and reduced nutrient absorption all converge to make restorative rest increasingly elusive. For me, Lyme amplified each one of those vulnerabilities.

Over time — and with an enormous amount of patience, research, and trial and error — I’ve developed a sleep protocol that has transformed my nights. It’s not a magic bullet. Instead, it’s a thoughtful combination of science-backed habits and targeted supplements that work together to support a body that doesn’t always play by the rules.

My intention for any reader experiencing sleep deprivation is not that you follow my protocol, but that you become aware of the options available to you, and remember that there is always reason to keep trying.

The lifestyle foundations that matter most

Many of the habits I rely on are recommendations you’ve likely heard before, but they deserve repeating because they truly matter:

• I eat dinner earlier than most — often around 5:00 or 5:30 — which helps stabilize blood sugar overnight and prevents my digestive system from working overtime while I’m resting.

• I go to bed at the same time every night, even on weekends. (Basically, I’m no fun at all.)

• Screens go away well before bedtime. Blue light and late-night scrolling interfere with melatonin production and nervous system calm.

• My bedroom is cool. Temperature regulation becomes increasingly important as we age; even a few degrees too warm can trigger nighttime wakefulness.

• Clutter stays out of the bedroom. I treat the space as a sanctuary, not an extension of the day’s chaos.

These baseline habits create an environment where sleep can happen. But for me, and for many aging adults or those navigating chronic illness, lifestyle changes alone are often not enough.

Why supplements became part of my approach

As we age, our physiology shifts in ways that directly affect sleep quality:

• Magnesium absorption declines, even when dietary intake appears sufficient.

• GABA tone decreases. (GABA is the brain’s primary calming neurotransmitter.)

• Hormones fluctuate, influencing both sleep onset and depth.

• Stress accumulates, often leaving cortisol elevated in the evening, which is the opposite of what we need.

Understanding these shifts allowed me to build a supplement routine that supports my biology rather than fights it. What follows is a glimpse of my approach to nightime supplementation.

Supplements that have made a difference

L-Theanine

A gentle amino acid that promotes alpha-wave activity and helps quiet mental chatter. I prefer clinically studied Suntheanine®, found in products from Thorne, Pure Encapsulations, and Momentous.

GABA (Including Liposomal Formats)

GABA has been a cornerstone for my nervous system. I’m especially fond of Quicksilver Scientific’s Liposomal GABA + L-Theanine, as the liposomal delivery allows for quicker, more reliable absorption.

Magnesium (Glycinate or Magtein®)

A must as we age.

• Magnesium glycinate supports muscle relaxation and mental calm.

• Magtein® (magnesium L-threonate) supports cognitive relaxation and is included in high-quality blends such as AG1’s AGZ.

Currently, I take Thorne’s Magnesium Glycinate, chelated for high absorption. On occasion, I also use Pique’s R•E Fountain Calming Electrolyte.

Botanicals

Herbs add another layer of support:

• Ashwagandha (particularly KSM-66®) helps regulate cortisol.

• Lemon balm and passionflower calm an overactive nervous system.

• Valerian can help shorten sleep-onset time.

• Saffron supports mood and relaxation.

Combination formulas I trust

Sometimes a well-designed blend is simpler and more effective:

• AG1 – AGZ: Melatonin-free and includes Magtein®, L-theanine, saffron, ashwagandha, and valerian.

• Seed PM-02: Uses an ultra-low dose of bioidentical melatonin (500 mcg) alongside restorative postbiotics and adaptogens. I’ve recently begun using this and appreciate Seed’s thoughtful formulation.

• Quicksilver Scientific Liposomal GABA + L-Theanine: My personal go-to for fast-acting evening calm.

• Vital Plan Adaptogen Recovery: While adaptogens are often associated with immune support, they also play a meaningful role in stress regulation. This formula supports the neuroendocrine system — particularly the adrenal response to stress — which can be especially helpful when elevated cortisol interferes with sleep.

Closing thoughts

Sleep is not a luxury; it is one of the most profound forms of healing available to us. Living with chronic Lyme has taught me that when the body is overwhelmed, even the basics can become complicated. Yet still, with the right routines, the right environment, and the right supplemental support, sleep can return.

This protocol isn’t a quick fix. It’s a compassionate partnership with your physiology and one that evolves as you do. For me, after years of searching, it has made all the difference. By sharing mine, I hope you feel further inspired to recognize the agency you have over your own nighttime narrative.

Please don’t hesitate to reach out with questions.

Medical disclaimer

The information shared in this article reflects my personal experience and professional perspective as a certified health coach. It is intended for educational purposes only and should not be considered medical advice. Supplements and certain lifestyle approaches may not be appropriate for everyone. Please consult with your healthcare provider before making changes to your health routine, especially if you have a medical condition, are pregnant, or are taking medications.

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Mary Daniel is a Certified Integrative Nutrition Health Coach dedicated to the pursuit of good health for everyone. Through her business, Your One Precious Life, she partners with clients and communities and in the spirit of collaboration, paves the way for health transformations.

Interested in a free health consultation? Visit: www.youronepreciouslife.com or email mary@youronepreciouslife.com.