Resetting Sleep and Energy

Why sleep disruption is common in midlife

Studies show that ageing is associated with less deep (slow-wave, REM) sleep, more awakenings, and lighter sleep overall. For women, perimenopausal and menopausal symptoms, including night sweats, are often associated with sleep disturbance.

Stress at work is a frequent issue in this age bracket – increased seniority often means greater responsibility and more complex work issues. On top of that, the familiar combination of teenage children and ageing parents can make life increasingly complicated. 

For adults between the ages of 45 and 54, the recommended amount of sleep is 7 to 9 hours per night. This is consistent with the general recommendation for all adults aged 18 to 64.

The cost of poor sleep

The Mental Health Foundation reports that nearly half of UK adults feel more anxious after poor sleep, while ONS data shows people aged 45–54 record some of the highest stress and lowest wellbeing levels of any age group¹.

Sleep deprivation isn’t just a personal health issue; it has serious workplace implications. When employees experience poor or insufficient sleep, productivity loss and presenteeism become much more likely². In addition, poor sleep is closely associated with higher rates of depression and anxiety, further compounding the impact on both personal wellbeing and organisational performance.

Signs you may not be getting enough sleep

Poor sleep can creep up on you without you realising it. Common signs include feeling groggy or irritable during the day, relying heavily on caffeine to stay alert, or finding it hard to concentrate and remember things. You may also notice changes in your mood, reduced motivation, or even a weakened immune system that makes you more prone to colds. If these symptoms sound familiar, it could be your body’s way of telling you it needs more rest.

How much sleep is enough

The amount of sleep you need depends on your age, lifestyle, and overall health, but most adults benefit from around seven to nine hours each night. Quality matters as much as quantity—consistent, uninterrupted sleep helps your body and mind recover properly. If you’re waking up tired even after a full night in bed, it may be worth looking at your sleep environment and bedtime habits to see if they’re supporting truly restorative rest. 

You should speak to a GP about not sleeping if your sleep is affecting your daily life, lasts for months, or if you have other symptoms such as mood changes, gasping noises while asleep, or excessive daytime sleepiness. A GP can help determine the cause, which might be an underlying health condition, and recommend treatments such as cognitive behavioural therapy (CBT) or refer you to a sleep clinic.

Practical steps for better sleep and energy

Small changes can make a big difference in improving rest and energy levels:

• Stay active during the day - aerobic exercise and regular movement support deeper sleep and daytime energy.
• Set a consistent sleep schedule – going to bed and waking up at the same time strengthens your circadian rhythm. 
• Create a wind-down routine – a warm bath or shower, light reading, or mindfulness exercises can prepare the body for rest. Avoid bright screens at least 30 minutes before sleep.
• Limit caffeine and alcohol – cutting back on caffeine and alcohol, particularly in the evening, can reduce sleep disruption
• Take micro-breaks – short pauses during the day help manage stress and improve night-time rest
• Don’t ignore ongoing issues – discuss persistent sleep problems with a GP to rule out underlying conditions.

How workplace support can help

Employers can play a key role in creating conditions that help staff thrive, encouraging flexible working that allows employees to better align their schedules with natural energy levels. Promoting regular breaks—through walking meetings, lunch away from desks, or “no-meeting” slots—can also support rest and recovery during the day. 

A healthy work environment makes a difference too, with access to natural light, good ventilation, and quiet spaces to restore focus. Employers can further encourage physical activity by offering cycle-to-work schemes, subsidised gym memberships, or on-site exercise opportunities.

Providing education and resources on sleep hygiene, stress management, and energy-boosting habits helps employees build sustainable routines, while managers leading by example—taking breaks, finishing on time, and modelling healthy boundaries—normalises these practices across the workplace.

Finally, signposting wellbeing support such as WeCare, which offers 24/7 GP access, advice on sleep disorders, counselling, nutrition, and physiotherapy, - or myStrength, a CBT-based self-care app for sleep, stress, and resilience, gives employees practical tools to manage challenges and build healthier habits.

Sleep disruption is common in mid-life. While quick fixes may not be available, these resources can help employees take control of their wellbeing by improving their sleep, resilience, and performance.

1. Workplace Wellbeing Professional

2. A UK study showed that about 9% of the prime-age working population report presenteeism in a given month. For those with physical impairments, the figure rises to ~32%, and for poor mental health it’s over ~26%. University of Sheffield

3. In a 2025 UK burnout report, ~61% said sleep was a stressor contributing to burnout. Mental Health UK

More resources