How to Sleep Better

In light of our time change this weekend (pun intended!), here are the latest science-based tips and tricks for better sleep.

The Changing Nature of Sleep

Our need for sleep and the way we experience it change with age. A teenager who stays up until midnight might become a 36-year-old who’s ready to sleep by 10 p.m. And for many, the 70s bring early morning wake-ups with trouble falling back asleep. These shifts are normal and reflect changes in our body’s circadian rhythm. Learning to adjust to our evolving sleep needs can help us maintain better sleep habits across all life stages.

“At every major age period in our lives, our sleep is going to shift a little bit,” says Alicia Roth, a clinical health psychologist at Cleveland Clinic’s Sleep Disorders Center. “We have to adjust our expectations.”

The CDC provides age-specific recommendations for sleep, emphasizing seven or more hours per night for adults. And yet, with busy careers, family responsibilities, and life’s general stresses, sleep often gets neglected, especially in midlife. Chronic sleep loss weakens the immune system, making us more prone to illness, while sleep debt accumulates, leaving us feeling increasingly tired and affecting overall well-being.

In collaboration with experts, here’s a look at some of the common sleep issues that arise in midlife and strategies to help you stay rested and refreshed.

Sleep Challenges and Solutions for Midlife

1. Hormonal Shifts and Sleep Disruption

For women, perimenopause and menopause can bring about hot flashes and night sweats that interrupt sleep. Emotional changes like anxiety or depression may also emerge during this time, adding to sleep difficulties.

• Try this: Cooler pajamas and breathable bedding can help manage hot flashes. Hormone therapy, cognitive behavioral therapy (CBT), or medications for mood support may also provide relief.

2. Sleep Apnea

Middle age is often when sleep apnea becomes an issue. Symptoms like loud snoring, gasping, and morning headaches may indicate this condition, where breathing repeatedly stops and starts during sleep.

• Try this: If you notice these symptoms, it’s essential to consult a doctor. Sleep apnea can be treated with medical devices or lifestyle changes, but it requires a diagnosis to get the right treatment.

3. Persistent Insomnia

Insomnia can strike at any age, making it difficult to fall or stay asleep. Sometimes, the causes are unclear, but factors like family history, stress, or life changes may play a role.

• Try this: Cognitive behavioral therapy for insomnia (CBT-I) is a proven treatment. Speak to a primary care doctor or sleep specialist for guidance.

4. Alcohol’s Impact on Sleep Quality

Although alcohol may help you fall asleep initially, it often leads to fragmented sleep later in the night. As we age, sensitivity to alcohol’s sleep-disrupting effects increases.

• Try this: To track how alcohol affects your sleep, keep a sleep diary. Record your sleep quality on nights when you’ve had alcohol to see if there’s a pattern.

5. Stress-Related Sleep Problems

Stress and sleep create a vicious cycle: worrying makes it hard to sleep, and poor sleep can heighten anxiety.

• Try this: Throughout the day, find moments to manage stress, such as journaling worries to help the mind process them. This can make it easier to rest without ruminating at night.

Boosting Your Sleep Routine: Tips for Better Rest

Limit Stimulation Before Bedtime

Nighttime stimulation from screens or intense activities can interfere with sleep. Aim to disconnect from screens at least 30 minutes before bed. Relaxing activities like listening to soothing music, knitting, or reading can signal your brain it’s time for rest.

Caffeine Curfew

Caffeine lingers in the bloodstream for hours, so an afternoon coffee can keep you up at night. Experts recommend avoiding caffeine after noon to improve sleep quality.

Manage Work Interference

Night shifts and irregular work schedules are common disruptors of sleep. Adjust your schedule gradually if possible, moving bedtime in small increments a few days before a shift change. If you work nights, limit exposure to sunlight after your shift to help your body wind down.

Midnight Bathroom Visits

As we age, more frequent trips to the bathroom can disrupt sleep, known as nocturia. Limiting fluids before bed and using calming techniques after waking can help minimize these interruptions.

Building a Sleep Sanctuary

Creating an environment that promotes restful sleep is essential. Your bedroom should be cool, dark, and quiet, with a comfortable mattress and pillows. You might also consider white noise machines or blackout curtains if you’re sensitive to outside disturbances.

Embrace Sleep as a Priority

Making adjustments based on your life stage and sleep needs can improve the quality and longevity of your sleep, and ultimately, your health. Embrace sleep as an essential part of well-being, and use these tips to support restful nights and energized days.

For more on sleep health, visit the CDC’s sleep guidelines or consult a sleep specialist if you’re facing persistent issues.

Sweet dreams, and good night from your trusted guide to health and wellness.