Why Does Sleep Become More Elusive as We Age?
Sleep is often one of the first things to go when people feel stressed. For women, this can be especially true during midlife and menopause. Stress hormones like cortisol can keep you awake, and hot flashes or night sweats can make it challenging to get a good night's sleep. But there are other factors at play too. As we age, our sleep habits may change, and we may find falling or staying asleep harder. Our bodies also produce less melatonin, the hormone that helps us sleep. And getting a good night's rest can be even more challenging if we're dealing with health problems or taking medications that interfere with sleep.
If you have trouble sleeping, here are a few things you can try:
Watch Your Diet
What you eat can affect your sleep patterns. Eating a lot of sugar, fats, and carbohydrates in the evening may make you wide awake at night. A good rule of thumb is to stop eating at least three hours before bedtime and watch how much sugar you consume during the day.
Power-Down Hour
Turn off all electronics at least an hour before bedtime. The blue light from the devices simulates sunlight and tells your body to produce more cortisol and suppress melatonin.
Reduce Alcohol
While alcohol can initially make you sleepy, it can disrupt your sleep cycles, especially REM sleep. You need REM sleep to wake up feeling refreshed and ready to go.
Check Your Sleep Environment
Make sure your room is cool and dark. The optimal sleep temperature is 60-68° F or 16-20° C. A dark room will keep your circadian rhythm in check.
If you are ready to tackle your sleep issues, I want to invite you to my 5-Day Sleep Better NOW challenge starting August 8.
Sleep Better NOW
A FREE 5-day challenge for midlife women who are tired of sleepless nights and are ready to fall asleep, stay asleep, and wake up refreshed.
August 8 - 12