When you are getting older, enjoying sound sleep at night is a challenging thing nowadays. It’s becoming more difficult for people over 40 due to hormonal, psychological and lifestyle factors we lead. In this situation, the body can’t produce enough melatonin and growth hormone which is the exact demand of the body. But these are essential for maintaining sound sleep. Also old people may experience stress or anxiety at their work and personal life, which prevents them from falling asleep at night.
Those who are facing this situation, we told you that we are introducing you to some safe and sustainable ways to improve your sleep quality like maintaining a consistent sleep schedule, making a wind-down routine, upgrading your sleep environment, reducing caffeine, taking physical exercise and taking light meals before bed.
In this article, we share 10 natural sleep strategies that work for adults over 40 to help them reclaim restful nights.
1. Fall Asleep Faster—Naturally and Without Pills
Millions of people are in trouble with sleeplessness, mostly when they reach over 40. To solve this, going for melatonin or sleep medications isn’t always the best selection. Let’s explore how to fall asleep naturally, without melatonin or medications.
Why avoid Melatonin?
Melatonin is widely used as a quick solution for sleep issues. Long-term use of this creates disturbance of the body’s natural production of hormones. Some people experience grogginess or headaches by using it. Many people are actively searching to find solutions on how to fall asleep naturally, without using pills.
Here we briefly explore some tips that assist you in falling asleep more easily:
- Maintain a fixed sleeping time. This reduces your dependency on the alarm and increases your ability to wake up naturally.
- If you sleep late at night, you must be awake at the same time in the morning that you maintain. Oversleeping makes it harder for you to fall asleep the next scheduled time.
- Making a pre-sleep habit like listening to soft music, reading book or taking a shower.
- Switch off your room lights or bright things to send signals to your brain that it is sleep time.
- Don’t take long or late afternoon naps. It surely creates disturbance in your night’s sleep.
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2. Try Herbal Teas That Promote Sleep Hygiene
Benefits of consuming Herbal Teas :
For those who need better sleep at night, especially those 40 and above, Herbal tea can be a game-changer for them. It’s a hygiene process for sleep. Like chamomile, valerian root, lavender and magnolia bark tea are magical for a peaceful night’s sleep. Chamomile tea is known as a mentor of the nervous system. Valerian root tea is effective for quick sleep. For relaxation and stress-free, Lavender tea will be the best choice. And the magnolia bark tea will reduce your anxiety level to ensure deep sleep. If you drink a cup of tea from here before going to bed will make your sleep better.
Avoid Caffeine as a sleep solution:
Don’t take caffeine after 2 PM, because it stimulates the brain and nervous system, keeping your body more alert and awake your brain. So that you don’t wake up to sleep. Coffee, tea, energy drinks, soft drinks and chocolate are the main sources of caffeine. So don’t consume those after 2 PM. You can use Herbal teas as an alternative to them.
3. Upgrade Your Bedroom for Sleep-Faster
For individuals 40 or older who struggle with getting better sleep, there is a way to improve their sleep quality. Transforming the bedroom into a sleep haven, use a blackout screen at your window to prevent light. To tackle noise from traffic or a snoring partner, you can use a white noise machine to create a soothing atmosphere. To improve your sleeping duration, the temperature is also an important thing, maintain a temperature of 18°C in your sleeping room. It can stabilize your natural body temperature when you sleep. A cool environment can help you sleep faster. Also use a comfortable mattress and a pair of lofted pillows where you can breathe easily.
4. Reduce Screen Time Before Bed, As A Sleep Solution (Blue Light Blockers Work)
In today’s world, without a screen on hand has become a rare case. Using social media, watching shows or replying to messages creates a bad effect on our sleep routine. One kind of blue light comes from the devices we use in our daily lives.
The Problem with Blue Light:
The blue light comes from the devices we use and it has a negative impact on our bodies. The natural process of producing melatonin is affected by this blue light. Melatonin is a hormone that causes sleep at night.
The Simple Solution for Reducing Screen Time:
You may have stopped using your phone or any kind of digital screen at least 1-2 hours before when you really need to deep sleep. Try to replace your phone scrolling habit with reading physical books, stretching or taking a shower. By doing this, a signal reached your brain that it’s time to unwind.
Can’t Avoid Screens? Use Blue Light Blockers
Most people need to use devices at night for work, study, research and socializing with others. If we use devices, we can’t keep ourselves away from blue light. Here’s blue light blockers can be a solution. These blue light blockers are designed as a filter that removes the blue light effect on human bodies. It’s already proven that blue light blockers actually work and they help to increase the melatonin level in your body.
Other Helpful Tips
- Turn night mode on your devices to get a warm screen.
- Use dim or warm light in your home after sunset.
- Strictly follow the schedule for your bedtime.
5. Deep Breathing & Guided Meditation for Better Sleep
When your age is 40 or older, your sleep disturbance is like a regular life problem. For worries about life, family and career, you can’t sleep well at night. To get rid of this problem, you can do breathing exercises. This is a natural process that calms your mind, body and makes you fit for sleep.
One such way is to “Breathing Box.” In this process—
1) Take a 4-second breath
2) Hold your breath for 4 seconds
3) Quit breathing for 4 seconds
4) Hold your breath for 4 seconds again
5) Continue to repeat.
Another way is the “4-7-8 method.” In this method—
1) Take a 4-second breath
2) Hold your breath for 7 seconds
3) Quit breathing for 8 seconds
4) Continue to repeat.
The above two methods will reduce your heart rate, anxiety, and relax the nervous system. These methods are very effective for middle-aged people, because with this method you can fall asleep quickly and your sleep will not be disturbed. As an associate, you can use the application called Insight Timer, where you can do soft words and meditation sessions. Use this method in place of warm light for 15-20 minutes before bedtime. I hope you will sleep well.
6. Natural Supplements for Better Sleep: (Melatonin, Magnesium & Adaptogens)
Nowadays, taking sound sleep can be a challenge for people who are over 40. Many people can’t sleep naturally. In this situation, they search for additional support from natural sleep supplements. The world’s best researcher introduces us to Melatonin, Magnesium and Adaptogens. This trio supports restful sleep.
Why Natural Supplements for Adults?
The people who are over 40 face sleep issues due to stress, hormonal imbalance or habits. They are actively seeking natural sleep supplements for adults that they can trust and whose ingredients are a good fit in their bodies.
- Melatonin
Benefits:
- It helps you to fall asleep faster.
- Perfect for shift workers or frequent travelers.
- It’s not creating addiction.
- Magnesium
Benefits:
- Pause anxiety and relax muscles.
- Helps fall into a deep sleep.
- Reduce late-night awakenings.
- Adaptogens
Benefits:
- Create peace of mind.
- Maintain the hormonal imbalance issue.
- Improve sleep quality over time.
7. Practice Sleep Hygiene Consistently-
If you maintain a consistent routine, you can sleep well. It’s an easy way to fit your body and lead a disciplined lifestyle. Let’s see how you can do it-
1. Keep a regular sleep time: Go to bed and wake up at the same time regularly, no matter whether it’s a weekend or a holiday, you can maintain this every day. It will make your body familiar with a good habit, so that you can rest for long enough every day. It’s very effective for middle-aged people.
2. Avoid midday Naps: Avoid sleeping in the afternoon, as it causes a natural latency on your night sleep. Take a short nap at the start of the day if you feel tired. It can remove your tiredness and keep your nighttime rest unchanged.
3. Skip heavy meals at night: You should refrain from eating heavy foods before sleeping. Heavy food should be eaten 2-3 hours before going to bed. Otherwise, your body will feel heavier and other physical inconsistencies can disrupt your sleep
4. Make it a habit: If you adapt to this sleeping routine as a habit in everyday life, you will find deep and peaceful sleep and your mind will be delightful.
Get Morning Sunlight (Circadian Reset)
Are you looking for a natural alarm? That doesn’t create any pressure on your brain. Morning sunlight is ideal for it. It sends a signal to your brain that it is high time for awake.
Why Morning Sunlight Works Like Magic
Morning sunlight works as a natural alarm. This sends a signal to our brain and our body stops producing melatonin. This time our body boosts energy for the days ahead. Actually, it resets our body for the following day.
How to Readjust Your Circadian Rhythm Naturally
- After waking up, rapidly leave your bed.
- Staying at least 10-20 minutes outside your home.
- Strictly maintain this activity in the morning, even on weekends.
- Don’t put eyewear; give your eyes to receive direct light.
8. Get Morning Sunlight (CircadianReset) Natural Sleep
Are you looking for a natural alarm? That doesn’t create anypressure on your brain. Morning sunlight is ideal for it. It sends a signal to
your brain that it is high time for awake.
Why Morning Sunlight Works Like Magic
Morning sunlight works as a natural alarm. This sends a signalto our brain and our body stops producing melatonin. This time our body boosts
energy for the days ahead. Actually, itresets our body for the following day.
How to Readjust Your Circadian RhythmNaturally
·
After waking up, rapidly leave your bed.
· Staying at least 10-20 minutes outside your
home.
· Strictly maintain this activity in the morning,
even on weekends.
· Don’t put eyewear; give your eyes to receive
direct light.
9. Exercise Smartly — But Not Too Late
Exercise can be a good way to get better sleep for those aged 40 or older, but it must be done according to the rules. Exercise in the morning, it calms your body and freshens your mind. Don’t exercise at night because exercising at night awakens the nerves of the body, which makes it late to sleep. Don’t do non-stop exercise, it causes harm to your body.
Why Exercise Helps Your Sleep
Exercise is a wonderful way to sleep. It motivates your body’s internal activities, relieves mental illness, and tires your body most thoroughly, so that you can fall asleep quickly.
Time it right:
Exercise in the morning or afternoon. If you want, you can exercise in two steps in the morning and in the afternoon, wake up in the morning and walk a little. Avoid exercising at night, otherwise your nerves will be vigilant and you will need to wake up at night instead of sleeping.
10. Manage Stress with Journaling & Gratitude
Stress is a common problem that prevents people from sleeping. But here is a simple way that can help: journaling with a bit of gratitude. Journaling for sleep stress relief helps calm their mind and nerves before bed.
Why Try Journaling?
Journaling is the way to write down everything that’s on your mind. It is a process to chat with myself. You can express yourself, your feelings or anything that’s disturbing you. If you write it anywhere, your brain stops thinking about it again. Journaling for sleep stress relief makes it easier to achieve sound sleep.
Add a Little Gratitude
Leave the writing part to your thoughts that are stressing you, then think about what makes you happy.
How to Do It
Journaling for sleep stress relief, you don’t need anything that expensive. You can manage it by using a notebook and a pen or even your phone. Before going to bed, you have to do:
- Make a note of what’s stressing you.
- Try to think about which good task you have today.
- Finally, make a list of tasks that make you feel special.
Keep using journaling for sleep stress relief and let gratitude make you calm and relaxed before bed.
Frequently Asked Questions(FAQ):
1. What is the most effective natural sleep aid for adults over 40?
Melatonin, magnesium supplements, or chamomile and valerian herbal tea can be effective as a natural way to maintain sleep after the age of 40 years. However, in addition to this, a fixed sleeping routine, controlled caffeine and mental stress management are considered more effective in the long run.
2. How long before bedtime should screen use be stopped?
It is best to stop using the screen at least 60 minutes before sleep. The blue light of the electronic device prevents melatonin production, thus delaying sleep. As an alternative, reading, meditation or light bodybuilding can be an effective alternative.
3. Is it normal for sleep patterns to change after age 40?
When your age increases, there will be a slide change in your sleeping pattern. But if you sleep enough, there is no reason to worry about it.
4. Does regular exercise improve sleep quality?
Regular exercise is good for sleep. Exercise improves the quality of your sleep. But abstain from exercising before sleep, either it will disrupt your sleep.
Conclusion:
After the age of 40, sleep problems become a common issue for many. However, there is no need for drugs to improve the quality of sleep. Simple natural habits, such as creating regular sleeping routine, improving the sleep environment, reducing mental stress and choosing the right food – these help to prepare our body and mind to sleep. Following these habits regularly will gradually return to good sleep. Taking care of yourself is the main thing here.
The ZenturySleep team is working deeply to solve the sleeping problem. Visit our site to know more.
