The Holy Grail... a great night's sleep!
Who doesn’t enjoy a great night’s sleep? Waking up refreshed from a deep and nourishing 8 hours of sleep has to be one of my most favourite experiences in the world! That being said, getting sound and restful sleep is not always that easy, and women of my generation (the fabulous over 50 crew) have their own particular set of challenges to navigate on the way to the holy grail of a great night’s sleep.
The power of good sleep should not be underestimated as it plays a pivotal role in promoting optimal physical and mental health, including the prevention of cognitive decline, which is a road that none of us wish to take just yet! In this week’s blog I’m going to be diving deep into the sleep challenges faced by many women over 50 and sharing tips and tricks to assist you in attaining better sleep, so you can start the day, every day, feeling just a little bit fabulous!
The role of sleep in staying healthy
First of all, let’s take a quick look at the 2 main phases your body goes through whilst you are sleeping. First off, there is non-rapid eye movement (non-REM) sleep and then there is rapid eye movement (REM) sleep, and getting the balance right between these phases is essential for optimal health.
In non-REM sleep, which incorporates both light and deep sleep, the body focuses on physical repair and restoration – hoorah for our amazing body! Without any conscious input from you, your body releases growth hormones for tissue repair, strengthens the immune system to fight off illnesses, and conserves energy.
In contrast, REM sleep, associated with dreaming, is more about mental recovery – yes please, all that thinking, planning and juggling tasks is pretty exhausting! REM sleep helps with memory, emotional regulation, and neural growth. In a typical night’s sleep, we go through multiple cycles of non-REM and REM phases and this repeated pattern ensures that our bodies have the opportunity to restore and rejuvenate on the physical and the mental level.
Common sleep issues for women over 50
So now we’ve got to grips with the science behind sleep and understand the importance of getting the right kind of sleep every night, it’s time to shine the spotlight on some of the issues faced by women over 50 that might be putting a proverbial spanner in the works – I’m sure some of you relate to that! That being said, struggling with sleep issues is something we can experience at any time of our lives, especially if we’re under a lot of pressure and feeling stressed. It’s easy to get overwhelmed by strong emotions that affect our ability to let go and relax, making sleep an impossible dream.
Personally, my hardest years for getting sleep were the early years as a single parent with a boy who really didn’t buy into the whole sleeping through the night thing until he was 7…. Yep, that’s a lot of years of broken nights’ sleep!
Insomnia affects many post-menopausal women potentially as a result of hormonal fluctuations. As oestrogen and progesterone levels decline with menopause, these hormonal changes can disrupt the body’s internal clock, making it more challenging to fall asleep and stay asleep. Furthermore, the hot flashes and night sweats experienced by many women for extended periods during menopause and beyond, contribute significantly to declining sleep quality.
But hormonal changes aren’t the only factor leading to sleep problems. Stress is also a key factor behind sleep issues for women in their 50s, and let’s face it, there can be many reasons why you feel under stress during these years. Loneliness due to divorce or bereavement, feeling without purpose once the kids have flown the nest and feeling anxious about getting older, are commonly felt by women over 50 and can impact negatively on sleep patterns.
Top tips for getting better sleep
So what can you do to improve your chances of getting better sleep? For some people of course, professional support may be needed and many women take HRT and report a wide array of positive benefits, especially in relation to improved sleep. But aside from these interventions, there are also many things you can do at home to increase the likelihood of mastering your sleep cycle.
Creating a sleep-friendly environment
First and foremost, to get good sleep, you need to be sleeping in a comfortable place and that means a good quality mattress and bedding that you love – time to spoil yourself! A couple of years ago I took great pleasure in splashing on new luxury linen for my bed and don’t regret a single penny of that investment. It is even more pleasurable if you’re a naked sleeper like I am; no more coarse scratchy cotton and diving under the duvet feels so good!
It’s also recommended to make sure the temperature is conducive to sleep, which according to sleep experts means keeping the bedroom slightly cooler than you might choose to do. Keep the stress of work and daily grind away from your sleep haven, so that you can create the necessary calm and clear atmosphere prior to sleeping. And last, but certainly not least, avoid using your bedroom for anything other than sleep and intimacy!
Sticking to a regular sleeping pattern
Easier said than done in my experience, but the experts on sleep all agree that maintaining a consistent sleep schedule is of paramount importance in promoting better sleep. When you establish a regular going to bed and waking up routine, you support your body’s internal clock and the repeated habit will help you on your way to better sleep.
Even if you go to bed later than normal for some reason, still get up at your regular time so that your circadian rhythms stay in tune, and take an afternoon nap to make up for lost hours of sleep. Unfortunately the British have lost their appetite for naps (unlike our Mediterranean cousins) and for many, including me, napping is not a natural strength. If this sounds like you, maybe include a yoga nidra practice in your day – 20 minutes of yoga nidra is the equivalent of 2 hours restorative sleep and I can happily vouch for the effectiveness of this practice.
Designing a personalised sleep routine
Equally important is to train your body around getting ready for sleep. If you are someone who struggles to get to sleep, maybe you can try creating a personalised wind-down routine before bed. Studies have shown that this is something that can really help, and whilst it may take a little while to have an impact, can make a real difference in the long-term.
Get offline and off screens at least an hour, or better still 2, before you want to sleep. Have a warm bath with essential oils or do some gentle yoga, get cosy in your PJs and meditate or do a short gratitude practice. Get under the duvet and read a book just for pleasure or listen to your favourite relaxing music… you get the picture, the choices are endless. But as you practise your bedtime routine, each step triggers the next and your brain and body get ready for sleep more easily each day.
Getting your body and mind ready for sleep
Both mentally and physically there is much you can do, and not do, to improve your chances of getting a really good night’s sleep. Making sure the body itself is tired at the end of the day will definitely make the falling asleep process a more natural process. This means incorporating movement and exercise into your day, every day, although maybe not right before you’re heading under the duvet! And remember too, sometimes, we say we feel tired and really it’s our mind that’s exhausted, not our body, so a different toolkit is needed.
If mental turmoil is stopping you being able to switch off, maybe commit to a relaxation or mindfulness practice to help you unwind. There’s so much information available at your fingertips today to help alleviate symptoms of stress, just don’t get overwhelmed by the choices and end up not taking action. Calming herb teas and tinctures can also work wonders, some of my favourites being passionflower, valerian or hops, but do a little of your own research and find what works for you.
What you consume also can play a role in getting your system ready for sleep and there’s tons of research out there about different foods that may help with sleep and things to stay away from to improve your sleep quality. Sleep experts suggest avoiding caffeine in the latter part of the day will allow your body’s circadian rhythm to naturally guide you towards being sleep-ready. Because I like to hit the sack by 10pm latest, the recommendation for me is to avoid caffeine after 2pm for the best chance of sound sleep that night.
Final thoughts on getting better sleep
This week’s blog is really just scraping the surface on the science behind sleep and I have outlined a few important tips and techniques which I hope will help you to master your sleep cycle better. But the topic is vast and I am no expert – I am a curious student of Life, continually exploring and shaping my thoughts, and as my journey continues I look forward to sharing with you what I learn along the way…
