Sleep in your forties
When you’re in your forties, you’re more likely to be juggling a whole host of different commitments - family, work, your social life… the list never ends. Of course, this means added stress, which can negatively affect the quality of your sleep. When you don’t sleep well you’re likely to be grumpier, which can make it harder to sleep, and… well, you see where this is going.
We’ve covered your twenties and thirties, but at forty biological changes are really starting to come into their own. It’s when we spend less time in deep sleep, and more time in light sleep, leaving us feeling less well-rested. Want to know more? Here’s our guide to sleeping in your forties.
How much sleep you need in your forties
Most people in their forties need 7-9 hours of sleep every night. By 7-9 hours we mean high quality, restful sleep that gives your body (and brain) the chance to recover from the day. If you stay in bed for that amount of time but toss and turn, wake regularly, or generally stay glued to Netflix, it’s time to overhaul your bedroom habits.
As to where you fall on the spectrum, everybody is different. Some get by on seven hours, some need the full nine. Be honest with yourself about what makes you feel best. There’s no shame in demanding those full nine hours!
How your sleep changes in your forties
When you hit your forties, your body goes through changes that can make it a little more difficult to sleep, and most of it has to do with hormones.
Hormone production
Production of the hormones that promote sleep start to decline in both men and women. It’s not the end of the world, but it does mean that good sleep hygiene is more important than ever.
Menopause
Women in their forties are likely to start experiencing menopause (or some of the changes that precede it). Experts say that women experiencing the menopause report significantly more challenges with falling asleep, and this is likely to be due to hormonal changes and, sometimes, the discomfort caused by them.
Testosterone
Men in their forties can also have more trouble sleeping, but for different reasons. Their testosterone levels naturally reduce, which can negatively affect the amount and quantity of sleep they get.
Less deep sleep
For both men and women, the forties tend to bring less deep sleep (so less REM sleep - that’s the kind where you’re dreaming). Deep sleep is the stage that makes us feel most rested when we wake up.
Eating habits
There are secondary effects to getting less sleep in your forties (or lower quality sleep) as well. When you feel sleep deprived you’re more likely to eat - that’s because your body wants fat and sugar - and of course, because you’re tired, you’re less likely to want to exercise. While a little weight gain might not be worrying, it can in turn make it harder to sleep, especially if you suffer from sleep apnoea.
Sleeping tips for 40-50 year olds
Half the battle is knowing what’s keeping you from feeling well rested. The next step is tackling those issues to bring some quality shuteye back to your life!
There’s next to nothing you can do about natural hormone changes (it’s part of life, unfortunately), but you can adjust your sleeping habits to maximise your chances of feeling great in the morning.
- Eat healthily to keep yourself in top shape. There’s some truth in the idea that a healthy body means a healthy mind, and ditching the late-evening sugary snacks means you’re more likely to drift into restful sleep.
- Keep exercising, but make sure you don’t do it right before bed. A bit of exercise during the day will help you feel tired in time for the evening, and it will release some of those all-important feel-good hormones.
- Be aware of what makes you feel stressed and see if you can minimise it. Do you need more support from your partner? Is it time to pay for a childminder after school so you can schedule some me-time?
- If you feel constantly tired and none of the above helps, there’s no harm in speaking to your doctor. Sleep problems in your forties are more common than you think, and your GP can help you by checking for underlying conditions and giving you tips tailored to your health and lifestyle.
There are general tips that can help you get better sleep at all stages of your life. Check out our guide to great sleep hygiene to find out how to optimise your trip to dreamland. And, of course, having a great mattress that helps you sleep through the night won’t hurt either...
