Life in our 40’s: Let’s talk about SLEEP!
Welcome to one more topic in our series all about Life in our 40’s! Dr. Dave is back today to chat with us about SLEEP! Though sleep is important at every stage of life, it seems that most of my friends start to struggle with their sleep in their 40’s. Add the holidays to that, (AND A PUPPY!) and you might just have some challenging nights on your hands. (just ask us :))
Anyways, we tried to keep this one short, because YOU ARE BUSY. (And probably a bit sleepy too!) Also you might notice the sun was going down even as we spoke, haha. (Thanks Dave for doing this video after a long day at work!) With all of this, we didn’t get to cover all of the information which we had hoped to, so, find a few additional notes below the video!
Hope you enjoy…
NOTES:
** Sleep affects your health: Long term, short-term, and research shows that it even affects how long you will live.
** Sleep affects: Brain function, physical health, and your immune system.
** Sleep gets more challenging in your 40’s because:
- Hormonal changes. If you are in menopause, hot flashes are likely to wake you. This can be really frustrating, and if it is a serious issue for you, your doctor may suggest Hormone Replacement Therapy or an anti-depressant for a short time to help. Other suggestions include: sleep in a cool room, wear layers, and use light blankets. You might also keep a washcloth in a bowl with ice so if you wake up sweating you can cool yourself quickly.
- Even if you are not experiencing hot flashes, as you near menopause, a decrease in the hormone progesterone (which affects your sleep cycle) may cause changes in your sleep pattern. If you’re (like me) waking at 2:00 or 3:00 in the morning, you are normal. If it becomes a serious problem, see your doctor.
- Typically life in our 40’s is just more stressful. Stress may be related to: more work, more busyness, and generally more on your mind. Be good to yourself, and try not to get anxious. Give yourself plenty of hours to sleep so that if your sleep is interrupted, you might still end up with a decent night sleep.
** Some people may have more serious sleep issues. If so, doctors may refer you to a Sleep Lab where they will do a Sleep Study. Obstructive Sleep Apnea is the most common issue Dave sees in the hospital. Sleep apnea can be very serious, but there are treatments for it, so it is important to get checked out if you think you (or your spouse) may be dealing with that.
Bottom line: See a doctor if you feel you have a serious sleep problem.
** Taking steps to ensure a good night’s sleep is helpful. Have a regular bedtime. Quiet noises and make the room dark. No devices or electronics 30-60 minutes before bed. (Also: Puppies are not good for sleep health. ;))
** Develop a consistent bedtime routine. Quieting your mind with a cup of tea and some reading or soft music can help. Take a warm bath, or make time to slow down before bed. Keeping paper by your bedside so if you wake up with a lot on your mind you might jot down your thoughts so you can forget them and fall asleep. Other suggestions for preparing to sleep: essential oils, scented lotions, stretching, yoga or meditation.
** Sleep aids? Some people find Melatonin to be helpful. It is an over-the-counter sleep aid which is supposed to help your sleep cycle (“circadian rhythm.) Other natural sleep aids are also available. (share in comments if you have found something helpful!) There are also prescription sleep medications available if you have serious sleep problems. These may have side effects or risks of dependency, but talk to your doctor if you think you need something.
**FITBITS and sleep trackers: I love that my new FitBit tracks my sleep and shows me a graph of my sleep cycle every morning! It is super interesting, and it has motivated me to get into bed earlier and set goals for better sleep. Here’s a link to my fit bit on Amazon: Fitbit Charge 2 Heart Rate + Fitness Wristband, Plum, Small (US Version)
(<– great Christmas gift, BTW. *amazon affiliate link, thanks!)
Friends, this is a huge topic!! We really just scratched the surface here, but hopefully this video has reminded you all to make sleep a priority in your life!! Take care of yourself during the holidays, and always.
COMMENT below! I’m super curious how much sleep (on average) you get at night!? Also, if you struggle with sleep, or if you have found some helpful tips or tricks to help you fall asleep and sleep through the night, please share!
With Aloha,
Monica and Dr.Dave
PS If you think your friends might find this post helpful, please use the social media share buttons to pass it along! Thank you! 😉
Laughing…. When I saw the e-mail in my in-box alerting me of a new post on sleep my thought was “I hope there is a photo of Thor!”. Hahahah- there it is! Look forward to reading later when I have a minute. Cute puppy!!
Sleep is a major issue that has crept up on us in our 40s (soon I and my hubs will be moving to the 50s – eek!). We both have sleep issues and just because we have older kids, it hasn’t changed for the better. Sleep Apnea also has revealed itself in many of my friends and us when we hit mid 40s. Great topic that we seem to overlook as a change when we get older.
Thank you for commenting! Yes, I agree we tend to overlook the importance of sleep, at least until it is affecting us! Appreciate hearing your experience. Much aloha to you and your family! XO
Another great topic! I’m 44 (25 in my mind) and cannot believe how different life is at this age. For the past year, I have struggled with my sleep, about 5 hours per night. Like you said, it’s waking at 3am that is so frustrating. Fitbit is a great tool for me, too. Thank you for tackling these topics. It is greatly appreciated! New puppy is so cute!!
Thank YOU for taking the time to comment, Lisa. Sorry for your frustrations, but good to know we are all in this together. 🙂 Love hearing from you– Aloha!
Morning everyone! I thought I would make a comment abt. something that may help sleep:) One thing that I have explored in regards to aging and other things also, is MAGNESIUM! Now, let me just say I am no expert, but through my research, I discovered how important to the body magnesium is and how just through lifestyle, a lot of us are lacking in it. I believe that magnesium is known to be a relaxing supplement and beneficial for many things in our bodies and is easily depleted, so supplementation is a good thing. When I first took it during the day, I remembered feeling so sleepy, I had no idea, but, just thought it may be a good thing to put out there, that taking a quality magnesium pill before bed, may help some to relax and get a better nights sleep? It has to be a magnesium that is easily absorbed into the body however, not just any ol’ magnesium. Maybe just one other small thing to help, and it should be good for you and your muscles as well for relaxing! Also, chamomile tea or sleepy time tea are a good bedtime routine. Blessings!
Thank you so much LaDonna! I’m so glad you mentioned that. I’m curious, do you take straight magnesium or do you take it in combination with something else? I feel like there is some controversy (I will have to ask my husband because I can’t remember right now) but how some Dr.’s say to take it with Calcium and some say it won’t absorb well that way….? Would love to hear how you take it since you feel like it is helpful! Thanks for the comment! Aloha, Happy Holidays, and happy sleeping! 🙂
Hi Monica! Sorry, I just realized you commented:) I just take the magnesium straight and make sure that it is a form that is easily assimilated/absorbed by the body and not just something that says”magnesium” on it. As far as calcium, I think you have to do your research, know your own diet/lifestyle, if you can know some abt your family history/health, that definitely helps you to make those choices (for instance does your mom have calcium deficiency). Are you eating calcium rich foods, how often? That kind of thing. Even if magnesium doesn’t work for you as far as sleep goes, there are many benefits to magnesium for your cells and the rest of your body, your heart, if you get lots of nerve twitches, muscle cramps, even PMS etc… I would just encourage ladies to be there own research specialist when they can. Even with natural supplements, be careful and informed abt what you are taking, Anyway, maybe it will help someone, I know both my sister and I have benefited from taking it. Thank you Monica for taking on all of these topics! Merry Christmas!