The world seems to justify that general life problems increase as we get older. Think of how adulating reaps off the fantastic hangout time with friends and the many times you have to track your work schedule. Certainly, this does not end at that; it affects the quality of sleep as well.
While this is a problem that people above 40 go through, very few will admit that they need help. They make it look like it is part of the journey they have to put up with. But, we know how sleep is essential in our day-to-day lives. This article talks about the changes in sleep after 40, what causes that and how to work your way through the phase.
Also Read: The Best Sleep Aids for Insomnia
How Your Sleep Changes After 40
Light Sleep
It is evident that the number of things a 40-year old has to keep in mind can be overwhelming. Talk about the missed deadline, the meeting with your kid’s teacher or the burst sewer you need to sort. These, among other life’s challenges, can cause light sleep all through the night. The slightest of noise will most likely wake you up leaving you awake longer than expected.
Insomnia
Insomnia is worse than having to enjoy light sleep. You remain eyes open no matter how many times you toss and turn; you do not get to sleep as required. As you grow older, the days that you have to deal with lack of sleep increase. This can also be attributed to the multiple distractions in the brain and poor nighttime routines.
Fewer Hours of Sleep
With the daily hassles and tasks, you are likely to sleep for a few hours as you grow older. It not only comes from the responsibilities you have to take care of but also how much time you have for all that. Most people around age 40 will compromise 8 hours of sleep to work more or hit a deadline.
5 Major Causes of Poor Sleep After 40
Sleep disorders
Some disorders such as insomnia and sleep apnea could be causing the poor sleep patterns. These conditions are rampant in older people and get worse as they advance. Luckily, treatment is available to enhance the quality of sleep.
MORE: Best Fans for Cooling Your Bedroom
Social Changes
This factor not only affects people above 40 but everyone in general. The loss of a loved one, retirement or a change in the lifestyle could cost you quality sleep. The good thing is that the body adjusts with time and together with other practices, one can resume a healthy sleeping routine.
Environment
It gets harder to fall asleep for older people in noisy or distracting environments. Luckily, white noise machines can help mask out background noise for better sleep. Excess heat can also contribute to lack of sleep for older people. At this point, a cooling fan can help induce suitable conditions for quality sleep.
MORE: Top 14 White Noise Machines
Treatment and Medication
As you grow older, there is a chance you could be on specific medication or supplements. These could affect the quality of sleep over time until the body adjusts to the treatment. Also, illnesses that cause pain could considerably affect the quality of sleep.
4 Ways to Prevent Insomnia After 40
Adopting a Healthy Lifestyle
One of the ways to improve the quality of sleep is by adopting a healthy and sustainable lifestyle. This would involve eating healthy meals and exercise as often as possible. The body gets to relax better, and that translates to a restful night.
Yoga for Insomnia? Try these yoga poses by yoga instructor Tara Stiles to help you sleep better.
Seek Help
If the problem is persistent, you might want to visit a physician for help. Also, sleep trainers would help determine the cause of the problem and come up with a solution. It could be an underlying condition that is costing you quality sleep. The quicker you treat it, the easier it will get for you to sleep through the night.
Replace Your Old Mattress
Updating your mattress can help you sleep better for longer. A latex mattress can help with motion isolation while a memory foam mattress can help align the spine and alleviate pressure points in the neck, shoulders, lower back, and hips aid. Pillow selection is equally important particularly for those who sleep excessively warm during the night. A ‘cooling pillow’ refers to a pillow that regulates temperature and promotes a cool sleep.
Start a Sleep Routine
Many people would think that sleep routines only work for kids. But, if you have issues with your sleep after 40, you might want to consider starting a schedule to ensure you sleep enough each night. You could do this by adopting a sustainable routine before bed.
A sleep routine needs to take into consideration your daily schedule. That means you shouldn’t strain to keep up with unreasonable timings to find a solution. The body has a way of adjusting to what you repeatedly command. A few days into the routine could be all you need to sleep as required.
Knock Stress Away
Stress is undoubtedly part of life, but the approach you have towards it determines the effect it has on your sleep routine. Try as much as possible to deal with stress factors as they happen to prevent piling up issues in the brain. Talk to someone, share and find solutions quickly to avoid the effects that you will not like.
Sleep is a topic that runs through all ages but, gets persistent as people grow older. After 40, the body produces less melatonin which is responsible for regulating sleep at night and keeping alert during the day. It is therefore essential to note that the body will need a boost with healthy and sustainable practices to help improve the quality of sleep.