Dr Jason Ellis, professor of sleep science at Northumbria University, shares why hormones and stress can affect midlife sleep (and how to help).
Words: Dr Jason Ellis. Images: Shutterstock, Pexels.
Q. How do sleep patterns change for women as they reach midlife?
The internal processes governing when and how you sleep start to work less efficiently. This makes it more likely that you’ll experience disturbed sleep. As you get older, slow wave sleep (deep sleep), which is the most restorative stage, declines by about two per cent per decade.
Q. What are common sleep disturbances for women in midlife?
Insomnia is the main sleep disturbance, caused by life stressors, and also with a build-up of smaller daily stressors, resulting in inability to fall to sleep or waking throughout the night. This impacts on your ability to perform the next day.
Q. How can hormones affect sleep quality?
Oestrogen and progesterone hormones help keep muscles strong, including those in the throat. As they decline in menopause, this can mean laxer muscles leading to an increase in snoring or brief pauses in breathing. This can trigger frequent awakenings that you may not even remember, but that mean you feel less refreshed in the morning.
Q. Can insomnia become an issue?
It is perfectly normal to experience the occasional poor night’s sleep. In this instance, and although more challenging than it sounds, you should do nothing about it! Sleep has an amazing capacity to fix itself. In a lot of cases, it’s what you do to compensate that can create longer lasting issues.
Q. How can lifestyle factors influence sleep quality?
There is a strong relationship between exercise and good sleep quality. But this doesn’t necessarily mean a lengthy workout at the gym. Studies have shown gentler exercise such as yoga can have a positive impact on sleep, reducing the time it takes to fall asleep and increasing sleep quality. However, don’t exercise too close to bedtime as it could keep you awake for longer.
I would always say any exercise should be completed one to two hours before you intend to sleep. As for diet, don’t eat too close to bedtime as your body will be trying to digest food at the same time as trying to sleep.
Certainly, don’t have anything too spicy, fatty or heavy before bedtime. As for specific foods to aid sleep, a couple of studies looked at kiwis and tart cherries in relation to sleep and they have been quite promising. Nuts and grains tend to produce natural melatonin in the body, which can help with the timing of your sleep.
Q. What sleep hygiene practices should women in midlife adopt?
The most important aspect of sleep hygiene is trying to make sure you keep a consistent sleep-wake schedule. Going to bed around the same time and waking around the same time keeps your sleep-wake rhythms balanced, affording you the optimal opportunity for sleep when you need it.
Q. How can a consistent sleep schedule be set and maintained?
Perhaps surprisingly, a consistent wake schedule is even more beneficial than a sleep routine. An alarm is a great way to keep a consistent wake time, avoiding the snooze button. The challenge with snoozing is that it can take out some of the drive to sleep later on without giving us all the benefits of good quality sleep. In terms of getting a more consistent bedtime, it is all about the routine, which comes with its own challenges. As far as possible, try to get a pre-sleep routine going with at least an hour of wind-down time.
Dr Jason Ellis works with KAYAK, a top travel search site, who have launched a Sleep Tourism Guide to help tired Brits in need of a restful escape. Find out more at kayak.co.uk/news/sleep-tourism-guide.
