Prioritize your sleep like you would your workouts, nutrition, and work. More quality sleep means better energy, sharper focus, and a stronger body.
Sleep Like a Baby After 40: Boost Energy, Recovery, and Health
Sleep Matters More After 40
As we age, our bodies naturally produce less melatonin, the hormone that regulates sleep. This can make it harder to fall asleep and stay asleep. At the same time, stress, work schedules, and lifestyle habits can disrupt our natural rhythms. Poor sleep doesn’t just lead to fatigue—it affects metabolism, recovery, mood, and even cognitive function.
But here’s the truth: You can still get high-quality sleep. It just takes a little more intention.
9 Ways to Improve Sleep After 40
1. Keep a Consistent Sleep Schedule
Going to bed and waking up at the same time—even on weekends—helps regulate your body’s internal clock. If you’re constantly shifting your schedule, it confuses your system and makes sleep harder to come by. Set yourself up for success by keeping your sleep schedule as consistent as possible!
2. Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs interferes with melatonin production, making it harder for your brain to shut down. Try cutting off screens at least 30-60 minutes before bed. If you must use them, enable night mode or wear blue light-blocking glasses. It is also best to sleep with your phone outside of your room!
3. Cool Down Your Room
A cooler room (between 60-67°F) helps signal to your body that it’s time to sleep and helps keep you asleep. If you wake up hot at night, consider using breathable sheets, cooling pillows, or a fan.
4. Get Morning Sunlight
Exposure to natural light in the morning helps regulate your circadian rhythm, making it easier to fall asleep at night. Spend at least 10-15 minutes outside early in the day to help reset your internal clock.
5. Avoid Caffeine Late in the Day
Caffeine can stay in your system for 6-8 hours. That afternoon coffee may be the reason you’re lying awake at night. If you’re sensitive to caffeine, consider switching to decaf or herbal tea after lunch.
6. Cut Back on Alcohol Before Bed
While alcohol might make you feel drowsy, it disrupts deep sleep and can cause you to wake up in the middle of the night. If you drink, try to stop at least 2-3 hours before bedtime.
7. Move Your Body Daily
Exercise can significantly improve sleep quality. Strength training, walking, and stretching all help, but avoid high-intensity workouts too close to bedtime as they may keep you wired.
8. Create a Relaxing Pre-Bedtime Routine
Your brain needs time to wind down. Try reading, deep breathing, stretching, or taking a warm shower before bed. The goal is to signal to your body that it’s time to rest.
9. Prioritize Protein and Magnesium
A balanced diet impacts sleep. Protein helps muscle recovery and hormone regulation, while magnesium (found in nuts, seeds, and leafy greens) supports relaxation and deeper sleep. If you struggle with sleep, consider adding a magnesium supplement.
Final Thoughts
If you’re constantly waking up tired, small changes can make a big difference. Like most of the habits in our lives, improvement comes from making incremental changes over time. Don’t give up on something too soon, as little repetition can make a huge difference. Prioritize your sleep like you would your workouts, nutrition, and work. More quality sleep means better energy, sharper focus, and a stronger body.
Try a few of these strategies and see how your sleep improves. Your body will thank you!
Be Great Today,
Justin
