Midlife Sleep Tips
The weekend is upon us and my family is going away camping which means I get to catch up on my rest! Woo Hoo!!
How is your sleep hygiene and what are some of the things you do to help you sleep through the night?
As you know - sleep is essential for cognitive function, including focus, memory, and learning - in other words, low-quality sleep will tank your clarity + motivation levels the next day. Sound familiar?
Here are some ways to avoid the SLEEP TRAPS we all fall ino:
1. Feel the Chill
Heat is one of the biggest culprits of poor sleep (because a cooler body temperature is naturally sleep-inducing). Experts say you should drop the temperature below 67ºF before bed.
When you have a hot drink or a hot bath before you go to bed your body perspires and the temperature starts to go down, which is why you feel drowsy.
Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up - so keep your room cool and remove blankets as needed. If it’s too hot you would have to use a cooling device and that’s harder than simply tossing off blankets if you get too warm. Peri Meno messes with this as well - another reason to keep your room on the cooler side.
I sleep with my window open all year - do you?
2. Keep it Dark
Invest in black-out curtains. Darkness is key to releasing melatonin (the hormone that regulates your sleep-wake cycles). An eye mask also works although I feel like they interfere with my sleep and I feel a tad foolish lol!
3. Try Supplements
Like Melatonin, Magnesium or L-Theanine. Start off small to see how each affects you - some people like theanine but not magnesium. Some find theanine causes overly intense dreams, sleep-walk, or cause night terrors. I only use L-Theanine in the day to chill me out and not at night.
4. Limit Screens
Remember melatonin? Well blue light is one of the biggest suppressors of it! I generally try to put my screens away (yes, including my phone) several hours before bed and meditate or read a real book instead. Optimising your dopamine is the key.
5. No Late Caffeine!
How many of you fall into this “sleep trap”?
Did you know that caffeine has a half-life of 5-6 hours for the average adult and about 25% of that caffeine is still in your system 10-12 hours later!
So enjoy your last coffee 10+ hours before bed in order to get deep sleep!
6. Circadian you
Regulating your circadian cycle by waking up and sleeping at the same time each night is key - even on the weekends if possible.
You could try and set a “bedtime alarm” that goes off around 9:30pm so you can spend the next hour winding down for sleep. Avoid bright lights between 10pm and 4am as it most definitely messes with your circadian rhythm!
Once your alarm goes off in the morn - try to view sunlight by going outside within 30-60 minutes of waking - go for a walk! When you wake up - think OUTSIDE LIGHT before Screen Light!!
7. LImit Nap Times
I am a terrible napper but most people I know love an afternoon nap - I am jealous as I fail at this super skill lol. Key to napping and sleep schedules is to limiting the duration to 30 minutes or less - anything longer will interrupt your sleep cycle.
8. Booze Boo's
Drinking before bedtime interferes with deep sleep - that is why experts recommend avoiding alcohol at least 3 hours before bed. Consuming alcohol before bed can lead to frequent wakings and overall low-quality sleep. I know this one all too well - gone are the days where I could go dance all night and then sleep like a baby - 2 glasses of vino mess my sleep up now completely.
Another crazy fact I was not aware of is that long-term alcohol use can result in chronic sleep problems and disorders like sleep apnea.
While some people find that drinking alcohol helps them fall asleep more easily, alcohol ultimately has a negative impact on sleep. Even in moderate amounts, alcohol consumed in the hours before bedtime can cost you sleep and leave you feeling tired the next day.
9. Partner Snoring
This is a big one and can lead to all sorts of issues for you and your relationship! I know as I have suffered for two decades with a snorer and we finally have got it under control! He uses 'snore strips' now and we both sleep like babies. This may not work for everyone so look for a solution that works for you both!
Here are a few side effects of snoring:
Sleep deprivation
Hearing loss
Decreased memory and focus
Anxiety
Distractibility
Decreased performance and alertness
Increased cortisol possibly leading to depression
Weight gain in the form of increasing the amount of insulin secreted after eating a meal which can promote fat storage
Increased risk of cardiovascular disease including heart attacks and stroke
Relationship health declines
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