How to Sleep Better Naturally After 40
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Life is busy, especially after 40, and one thing that can feel easy to cut out during a time crunch is sleep. However, you may want to think again before cutting down on your sleep time. Sleep is an absolute necessity for good health. Sleep allows your body to rest, repair itself, and cleanse itself. Your body performs different functions when you are awake than it does when you are resting. If you want to be ready to face a new day and be your best, you need to rest! Here are some tips to sleep better naturally.
When you cheat yourself on sleep, you deprive your body’s wellness account, and sooner or later, that account is going to need to be replenished, and you can’t make up sleep time. The body’s job is to maintain health, and your body will steal from Peter to pay Paul, and when Peter has no more to give, things are going to start to collapse. That is when a lack of sleep starts to create a problem.
Why Sleep Matters
Sleep is a vital process that allows our bodies and minds to heal and regenerate. When we sleep, our bodies go through different stages, each serving a specific purpose. During deep sleep, for example, our bodies repair tissues, build bone and muscle, and strengthen the immune system.
On the other hand, REM sleep is crucial for cognitive function, memory consolidation, and emotional well-being.
Lack of quality sleep can have a significant impact on our physical and mental health. Chronic sleep deprivation has been linked to an increased risk of obesity, heart disease, diabetes, and mental health disorders such as depression and anxiety. It can also impair cognitive function, memory, gut health, and concentration, making it difficult to perform daily tasks efficiently.
How Much Sleep Do We Need
Well, how much we need actually depends on our age. Babies and toddlers require the most. Most babies require at least 16 hours per day, thank goodness. Toddlers seem to need around 11- 12 hours per day. School-aged children and teenagers need at least 10 hours per day.
Adults and older people need at least 7 – 8 hours of sleep daily. Those of us blessed with children or nieces and nephews are not surprised at how much kids sleep during their growth spurts. When you are a baby, toddler, or teenager, the body continually evolves, which is why it requires so much of it. Think of all the things that the body needs to accomplish from those first steps through puberty. If we want to maintain optimal health, which also includes a healthy mind, we need it!
Sleep Cycles and Sleeping Well
Our sleep is broken down into cycles. Each cycle takes approximately 90 minutes to complete. These cycles are a combination of two stages – Non REM Sleep and REM (rapid eye movement).
During our 90-minute cycle, we drift through the various stages of non-REM and REM. Non-REM consists of a very light sleep to a very deep sleep. This very deep stage of Non-REM Sleep is when those delta waves kick in, making it difficult for anyone to wake up. When we reach this deep stage, our breathing, brain waves, heart rate, blood pressure, and body temperature decrease or slow down. During this deep stage, our muscles and tissues are repaired, and hormones are secreted to balance the body.
REM sleep begins after the non-REM stage of deep sleep, and it begins the portion of our cycle where rapid eye movement occurs, and our dreams become vivid. Our muscles become more rigid, and our breathing and heart rate can vary based on our dreams. They say the REM cycle is also where our mind processes and files the day’s activities and offers the most benefit for the replenishing of the mind.
Completing the 90-Minute Sleep Cycle
Don’t underestimate the 90-minute sleep cycle. Experts say that a restful night isn’t just about how many hours you rest. It is also about completing the 90-minute sleep cycles. It is said that a good night’s rest should consist of transitioning and completing several 90-minute cycles. They say adults need between 7 and 8 hours per night.
In fact, if you schedule your sleep pattern in 90-minute sleep cycles, you will feel better if you sleep 6 hours or 7 1/2 hours as opposed to 5 hours or 8 hours. Six or 7 1/2 hours complete the 90-minute cycle, whereas 5 or 8 hours wake you up in the middle of a cycle. If you are having trouble waking up or are fatigued in the afternoon, review how many hours you have slept and see if you possibly woke up in the middle of one of your cycles.
These cycles are so important that they have books about them, calendars, and apps to make sure you make the most of them and obtain a good night’s rest. If you have little ones or grandchildren, check out the following: The 90-Minute Baby Sleep Program: Follow Your Child’s Natural Sleep Rhythms for Better Nights and Naps. You can also view Google’s App The Sleep Calculator, or the iTunes App The Sleep Cycle Alarm Clock.
Benefits of Sleep
We definitely owe it to ourselves to block out time for adequate sleep each night, especially due to its many benefits.
1. Sharp Memory
Sleep plays a huge role in memory and learning, which is why you often feel foggy the next day after not getting quite enough sleep. Also, what we eat plays a role in our memory.
2. Mood Boost
Managing emotions can be challenging on a good day, but when dealing with a lack of sleep, it can start to feel impossible. Sleep is when our mind is allowed to process and decode the different emotions we have experienced throughout the day. Lack of sleep may impact our ability to do so in a positive, energetic manner.
3. Immune Support
Sleep time is also when the body’s immune system is given a chance to catch up and to react to different threats the body has encountered. The immune system’s job is to identify and respond to various bacteria and viruses in our environment, and a continued lack of sleep can hamper the body’s ability to do that.
4. Weight Control
It’s odd to think that lack of sleep can actually contribute to weight gain. When we don’t get enough sleep, some of the hormones that regulate appetite (leptin and ghrelin) become disrupted, causing us to feel hungrier and crave more sugary, high-calorie foods. Poor sleep can also affect insulin sensitivity and blood sugar balance, making it more difficult to maintain a healthy metabolism and weight over time.
5. Healthy Heart
Lack of sleep is hard on your heart. During sleep, the heart and blood vessels are allowed to rest by allowing your blood pressure to slow down during that time. When we skimp on sleep, the hardworking organ is not given this chance to rest.
Sleep Disorders
Many people struggle with sleep disorders that can and often do prevent them from sleeping well, achieving REM sleep, and completing their 90-minute cycle. These disorders include:
- Insomnia
- Narcolepsy
- Restless Legs Syndrome
- Sleep Apnea
Many things can disrupt your patterns and keep you from sleeping well. Many people who deal with physical symptoms such as pain or medical conditions such as asthma may find it difficult to rest when they are not feeling well. Anxiety or depression can also impact how well you sleep. Too much light in your bedroom, pets on the bed, and alcohol can all have an effect on how well you rest.
If you have trouble falling asleep, consider trying one of the following to help. When I can’t close my eyes and rest, I practice deep breathing, listen to relaxing music, or diffuse essential oils by creating a pillow spray or adding a few drops to a tissue and putting it under my pillow.
Some of these disorders may pose a significant threat to your overall health. If you feel you could have one of these disorders, you should consider seeking assistance.
Health Problems Associated With Poor Sleep
Scientists believe the deeper stages and REM stages our bodies do not achieve, the less our bodies are able to repair themselves. This weakens our overall immune system and can create chemical imbalances throughout the body.
Lack of sleep increases our risk for the following health concerns:
- Type II Diabetes
- Cardiovascular problems, including Heart Disease and Stroke
- Obesity
- Depression
- Increased Risk of Accidents
- Metabolic Syndrome
- Increased Inflammation
Gut Health and Sleep Connection
How well we sleep also impacts our gut health, and our gut health impacts our sleep. Your gut produces the hormone serotonin, which is a precursor to melatonin, which is your body’s sleep-wake hormone. In order for your gut to be healthy, it needs to maintain a balanced and diverse microbiome. If an imbalance should occur, it can cause inflammation, which can affect how well you sleep.
A lack of quality sleep can impact the diversity of your microbiome, elevate your stress hormone (cortisol), which can lead to leaky gut. Poor sleep also affects your hunger hormones, increasing cravings and further disrupting gut health.
Healthy Habits That Support Better Sleep
I can’t stress how important sleep is for your overall health. Below are my top tips for helping you improve yours!
- Make sleep a priority. So many of us don’t emphasize the importance of it and push the time we go to bed. We tend to stay up to late to chat or have to finish a t.v. program.
- Create a sleep schedule. Go to bed and get up at the same time each day. Once you do this, you will notice how much better you feel and how much it helps you create a schedule. You should try to get at least 7-8 hours of sleep each night.
- Create a bedtime ritual that you find relaxing. You may want to mist your pillow with an essential oil bedtime spray, practice deep breathing, or read.
- Make sure you’re comfortable. Is it too dark where you won’t be able to see the morning light? Is the temperature comfortable for you, and you’re not too cold or too warm?
- Turn off electronic devices. Blue light can affect melatonin production, so turn off the t.v and cell phone at least 30 minutes prior to your bedtime.
- Avoid consuming heavy meals close to bedtime. Eating too late at night can cause discomfort and indigestion. Instead, opt for light, balanced meals that include sleep-promoting nutrients such as tryptophan, magnesium, and complex carbohydrates. Foods like turkey, nuts, seeds, bananas, and whole grains are excellent choices to incorporate into your evening meal.
- Avoiding caffeine and sugar after 3:00 p.m. can also help.
Remember, your lifestyle, diet, and gut health impact your overall health and weight!
Essential Oil Bedtime Blend Recipe
Here is one of my favorite essential oil bedtime blends to spritz in the air or on the pillow. It contains the following essential oils in a 2-ounce spray bottle with water:
- 8 drops of Lavender (Lavandula angustifolia)
- 4 drops of Sweet Orange Citrus sinensis
- 2 drops of Cedarwood, Atlas Cedrus atlantica
Supplements to Sleep Better Naturally
- Melatonin is your sleep-wake hormone and may help to promote your body’s natural sleep rhythm.
- L- Theanine promotes relaxation, helping to reduce anxiety.
- Chamomile contains apigenin, an antioxidant that helps reduce anxiety and promote relaxation.
- Passion Flower calms the nervous system and promotes better sleep.
- Magnesium helps calm your nervous system, relax muscles, and helps to regulate sleep hormones.
Many of these supplements to sleep better naturally are best taken 30-60 minutes before bedtime. Feel free to shop at Nature’s Sunshine and check out their sleep blends.
Building a strong foundation of healthy lifestyle habits and keeping a balanced nervous system can help promote better sleep. If you want to begin creating a strong foundation, start with the Healthy Habits Challenge. If your main concern is related to stress or a busy mind, start with the Nervous System Reset.
This article was originally published as part of the Sunshine Sharing newsletter series.
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References:
https://www.cdc.gov/sleep/
https://www.psychologytoday.com/blog/between-you-and-me/201307/your-sleep-cycle-revealed
https://www.huffingtonpost.com/2014/03/07/your-body-does-incredible_n_4914577.html