Are you having trouble sleeping? Are you tired even though you "got to sleep"? Well, welcome to the magical world of adulthood, where sleep is no longer a given, like a child's curiosity. But don't panic - science has the answers to how you can reclaim your nights. And conquer good sleep.
Are you having trouble sleeping? Remember the days when you just rolled onto your pillow and boom! You woke up in the morning full of energy, ready to move mountains. Now what? Falling asleep is an achievement in itself, and sleeping through the night without waking up is almost a miracle. And no, this is not just a whim of nature or “those born in 1965 have a harder time sleeping”. There are many scientific explanations for your new relationship with sleep – and a solution! Let’s conquer sleep again.
Why sleep isn't what it used to be with age - Are you sleeping poorly?
The biological clock is in disarray
At the center of your brain is the suprachiasmatic nucleus—your inner Big Ben, which coordinates your sleep-wake rhythm. As you age, this “master director” loses its sharpness and becomes… let’s say more artistic. The result? Falling asleep at 6 p.m., then staying awake until 3 a.m., like a vampire with Netflix addiction. Are you having trouble sleeping? Read on.
Melatonin? Where did you go?
Over time, the body produces less melatonin – that magical hormone that once kept you awake. sleeper train. Less melatonin means harder to fall asleep, shallower sleep, and shorter deep sleep phases. And without deep sleep, your body never truly switches off – it just rests halfway, like a phone plugged into a broken charger. That's why it's useful to supplement melatonin in your old age. It's available over the counter in many countries. If you're having trouble sleeping, melatonin is one solution.
Medications and diseases – unpleasant bedfellows
With age comes various "bonuses" - arthritis, frequent urination, high blood pressure, heart problems, neurological diseases... And with them an army of medications that don't exactly do your sleep any favors. Some wake you up, others disrupt your sleep cycles - but what they all have in common is that they steal your quality rest.
Anxiety: A Silent but Loud Disturber
As you age, the number of nighttime thoughts increases. About health, about children, about the future, about losses... And your sympathetic nervous system (which is not very sympathetic when it works at the wrong moment) thinks you are in danger. The result? Your body is on alert, but sleep is delayed.
Are you a bad sleeper? Here's what you can do to sleep like a baby again (well, like those rare babies who actually sleep)
Seek the sun in the morning – light resets the internal clock. Yes, even cloudy skies count.
Move around during the day. – exercise promotes sleep, but finish your “fitness” no later than 2 hours before bedtime.
Screen-free evenings – turn off the TV and phone an hour before you go to bed. We recommend a book (not a thriller!).
Establish a bedtime ritual – go to bed and wake up at the same time. Even on weekends. Yes, we know…
Late afternoon without coffee – or anything that contains caffeine. No excuses.
Relax – breathing exercises, meditation, a warm bath… Basically anything that gets you out of your head and into your body.
When nothing helps...
If no method works and you find yourself fighting a battle with your brain every night, it's time to see a sleep specialist. Not because we're being dramatic, but because sleep is base health – just as important as diet and exercise. Poor sleep affects memory, immune system, mood and – you guessed it – life expectancy.
Don't let age rob you of your favorite nighttime habit – quality sleep.
