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My Midlife Sleep Stack: How I Improve Sleep (and Skin) with Targeted Supplements

Sleep changed for me in my late thirties.

I'd wake between 2–4am, stare at the ceiling, and feel utterly unable to drift back to sleep.

Some nights, falling asleep at all became impossible. My body felt exhausted, but my mind raced with thoughts. That "tired but wired" feeling became my unwelcome companion.

Maybe you can relate? 

Now at 49, I've built a supplement stack that's transformed my sleep quality.

It wasn't instant, and it certainly wasn't through following trendy marketing claims about menopause miracle cures.

My approach developed through years of research, tracking, and personal experimentation.

I'm sharing what works for me, not because it's universal, but because finding sleep solutions during perimenopause feels like uncovering buried treasure.

And as the founder of Beauty by Ané Skincare, I've seen firsthand how sleep affects everything from skin health to cognitive function.

A gentle note before we go any further:

I’m not here to tell you what you should take or to offer medical advice—I’m simply sharing what has worked for me through personal experience, research, and a lot of trial and error.

Sleep is deeply individual, and especially during midlife, it’s important to take into account your own health history, any medications or HRT you may be on, and your body’s unique needs.

Please always do your own research and speak with a trusted health practitioner before introducing new supplements.

I truly believe it’s worth the time and effort to figure this out for yourself—it can change so much more than just your sleep.

When Sleep First Changed

The first changes appeared gradually between my late thirties and early fourties.

Beyond the 2–4am wake-ups, I experienced stretches where I'd sleep through the night yet wake feeling completely drained. Daytime naps became necessary, something I'd never needed before.

This wasn't like the occasional sleep disruption of my younger years.

This was persistent, frustrating, and directly connected to hormonal shifts.

Even when I did everything "right," sleeping properly felt impossible. 

I knew I needed to find solutions that worked with my changing physiology rather than fighting against it.

Building My Supplement Stack Through Trial and Error

My supplement journey began with Magnesium Glycinate.

Online research consistently pointed to magnesium deficiency as a common factor in sleep problems, particularly for women in midlife.

Initially, I took it sporadically without noticeable results. The key insight came when I committed to consistency. After about two months of daily use, I finally noticed improvements in my ability to fall asleep and stay asleep.

This taught me my first crucial lesson: consistency matters more than immediate effects. Many supplements require time to build up in your system and create meaningful change.

Over the next 3–4 years, I gradually expanded my stack through careful trial and error.

The Science Behind My Midlife Sleep Supplement Stack

Here’s a deeper look at the products I use today, and why they work (for me) —especially in the context of midlife physiology and sleep challenges:

Magnesium Glycinate

🧬 Why it works: Magnesium is essential for hundreds of biochemical reactions in the body, including regulating the nervous system and supporting deep sleep.

Studies show magnesium deficiency is common in midlife, particularly in women experiencing perimenopausal or menopausal transitions. Glycinate is a chelated form bound to glycine, known for being highly bioavailable and gentler on digestion.

🧪 Sleep benefit: It supports the activation of GABA receptors in the brain—GABA being a calming neurotransmitter that helps initiate sleep and reduce night-time awakenings.

Research published in the Journal of Research in Medical Sciences (2012) found that magnesium supplementation improved sleep quality, especially in older adults.

Glycine

🌙 Why it works: Glycine is an amino acid that helps lower core body temperature, a key signal for the brain to initiate sleep.

It also supports the production of collagen, which makes it a beautiful dual-purpose ingredient for both sleep and skin health.

🧪 Sleep benefit: A 2007 study in Sleep and Biological Rhythms found that glycine improved sleep latency (how quickly you fall asleep) and sleep quality. It also helped people feel more refreshed in the morning.

✨ Skin connection: Glycine is one of the main amino acids in collagen, supporting skin firmness and repair.

Consistent intake may subtly enhance skin structure over time.

Ashwagandha (Withania somnifera)

🛑 Why it works: Ashwagandha is a well-studied adaptogen that supports the body’s stress response by balancing cortisol levels. Elevated cortisol is one of the most common reasons for that “tired but wired” feeling—particularly during 2–4am wakeups in midlife.

🧪 Sleep benefit: A 2021 double-blind, placebo-controlled study in Cureus showed significant improvement in sleep quality, sleep onset latency, and total sleep time after 8 weeks of Ashwagandha supplementation.

🧠 Bonus: It also supports mental clarity and resilience—something many of us notice declining with hormonal shifts.

Vitamin B6 (Pyridoxine)

💡 Why it works: B6 plays a crucial role in converting tryptophan into serotonin and melatonin—both essential for regulating sleep cycles. Deficiency in B6 can impair melatonin production, disrupting sleep rhythm.

🧪 Sleep benefit: A study published in Medical Hypotheses (2002) suggested that optimal levels of B6 may enhance dream recall and improve REM sleep patterns.

🧬 Mood and cognitive benefit: B6 also supports neurotransmitter synthesis, which may help with mood swings and brain fog that often accompany perimenopause.

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Vitamin D3 + K2 (taken in the morning)

☀️ Why it works: While not traditionally thought of as a “sleep supplement,” Vitamin D deficiency is strongly linked with poor sleep quality, fatigue, and low mood. Vitamin D regulates melatonin production and supports immune and mood function, all of which influence sleep indirectly.

🧪 Sleep benefit: A meta-analysis in Nutrients (2018) found that low Vitamin D levels were associated with increased risk of sleep disorders. Taking it in the morning may help support a healthy circadian rhythm.

🧬 Why K2 matters: K2 works synergistically with D3 to help calcium move into bones rather than soft tissues, protecting cardiovascular health over the long term—particularly important for women entering menopause.

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Read next: [How Sleep Fuels Skin Longevity: Deep Repair and the Nighttime Regeneration Window]

Also in this series: [Hormones, Sleep and Skin: What’s Really Going On in Your 40s]

Tracking Real Sleep Results

I track my sleep with my Oura ring, which provides objective data about my sleep patterns.

This has been invaluable for seeing beyond subjective feelings and identifying real improvements.

Since establishing my current stack, my deep and REM sleep metrics show consistently better patterns.

I still have occasional nights where I wake at 3am unable to return to sleep, but these are now exceptions rather than my nightly reality.

The combination of Magnesium Glycinate, Glycine, Ashwagandha, and B6 taken 1–2 hours before bed works synergistically for me.

Each supplement addresses different aspects of sleep quality, creating what I feel is a comprehensive approach to my personal midlife sleep challenges.

Simple Sleep Practices That Enhance My Sleep Supplement Stack

Despite the endless advice about elaborate bedtime routines, I prefer simplicity (just like I do my skincare routine). 

A few straightforward practices complement my supplement regimen without becoming burdensome:

• Red light mode: I activate the red light function on my iPhone around 7pm to reduce blue light exposure.

• Consistent schedule: Bed around 9:30pm with lights out by 10pm, as I prefer early mornings.

• Quick skincare routine: My evening skincare serves as a sleep signal to my body rather than just a beauty ritual.

• Environmental control: Earplugs for noise reduction and a completely dark room.

These simple practices require minimal effort but create the conditions for my supplements to work effectively.

I've found that over-complicated sleep hygiene routines often create more stress than benefit and I constantly forget to do at least one step of an elaborate routine. 

One recommendation that has never worked for me for example is to do nigh time journalling.  I find it's best if I get things out of my head first thing in the morning (usually a to-do list specifically for the day) - but journalling at night just left me with a busy mind instead of a calmer one. 

Just a small example of how important it is that we all find our own path and the the things that work for us and our lives. 

The 'Micro-Dosing' Approach

Rather than cycling supplements or taking high doses, I've adopted what I consider a micro-dosing approach.

I take small, consistent amounts that support sleep without creating dependency or tolerance issues. This is my theory in any case. 

I occasionally skip Ashwagandha but maintain the other supplements daily.

This approach has provided sustainable benefits without diminishing returns over time.

The timing of my supplement stack, about 1–2 hours before bed, wasn't determined through precise calculation.

I simply follow standard recommendations for magnesium and maintain consistency for convenience. This timing feels optimal for me, and I can definitely feel the difference on nights when I forget to take them.

Supplement Quality Without Breaking the Bank

As someone in the beauty industry, I understand the temptation of premium and trendy products.

However, with supplements, I've found that affordable options often work just as well as expensive ones.

I look for products with enough positive reviews rather than the highest price tag. This approach has served me well, providing quality supplements without unnecessary expense.

The total cost of my supplement stack equals roughly a mid-priced face serum, making it a worthwhile investment in my overall health and appearance.

As a skincare founder, I know that even the most effective topical products cannot overcome the effects of poor sleep on skin ageing and inflammation longer term.  

My belief is that we need both.

The Sleep and Skin Connection

Sleep quality directly impacts skin health in ways that no skincare product can compensate for.

During deep sleep, your body produces growth hormone, repairs cellular damage, and regulates inflammation.

Without adequate deep sleep, these processes become compromised.

I've observed this connection both personally and professionally. When my sleep improved through my supplement stack, my skin showed visible benefits beyond what my skincare routine alone could achieve.

When life gets in the way - perhaps through a particularly stressful time like a bereavement or moving house or something else that disrupts your routine - it often shows on our skin that we're perhaps not sleeping well. 

This reinforces my belief that internal approaches to beauty, particularly sleep quality, create the foundation upon which effective skincare can build.

If you're a woman in your late 30s or 40s beginning to experience hormone-related sleep disruptions, here are some points to consider (please do your own research): 

• Start with Magnesium Glycinate and commit to at least 4–6 weeks of consistent use. Your body may need time to replenish depleted magnesium levels before you notice benefits.

• Consider adding Glycine next, which supports both sleep quality and collagen synthesis for skin health.

• Prioritise sleep above almost everything else. I say this with empathy, knowing that women in midlife often juggle immense responsibilities. The demands of career, family, and personal health create a perfect storm of stress just as hormonal changes begin affecting sleep.

Adding stress about sleep to your existing stress load isn't helpful, but I cannot overstate sleep's importance.

It may sound like an exaggeration, but I know that poor sleep can leave you feeling broken and unable to cope with challenges you'd normally handle with ease.

For women experiencing significant perimenopausal symptoms, HRT may also help with sleep. It's part of my routine and likely contributes to my overall sleep improvement.

Remember that small wins matter. 

Most importantly, be patient with yourself.

Finding your optimal sleep supplement stack takes time and personal experimentation.

What works for me may need adjustment for your unique physiology and circumstances.

Sleep disruption in midlife isn't simply something to endure.

With the right supplement approach and simple lifestyle practices, better sleep is possible even as hormones fluctuate. 

My journey from exhausted to rested didn't happen overnight (and it's still not perfect - I do still wake up at 3am for no reason on occasion), but the investment in finding what works has improved every aspect of my health, my skin's appearance, and overall quality of life.