2023-10-01 21:54:55
The Wall Street Journal recently published a report addressing the difficulties of sleep in middle age and provided solutions for this common issue. According to the report, a significant percentage of Americans in their 40s and 50s experience poor overall sleep health, including not getting the recommended seven to nine hours of sleep per night. This finding was based on a 2023 poll conducted by the National Sleep Foundation in the United States.
Various factors contribute to these sleep problems in middle age, including stress, medical conditions, and natural biological changes. As we age, the amount of deep sleep we receive during the night decreases. Philip German, a professor of psychology at the Perelman School of Medicine at the University of Pennsylvania, explains that this decline becomes noticeable in our 40s and 50s. Additionally, the number of neurons in the brain that promote sleep and wakefulness also decreases as we get older, according to Joanna Fong-Isaryawongs, an associate professor in the Department of Neuroscience at the University of Pittsburgh School of Medicine.
Despite these age-related changes, there are solutions to improve sleep quality. Maintaining a regular sleep-wake schedule, engaging in physical activities during the day, and avoiding caffeine at least eight hours before bedtime are good sleep practices that can help. Additionally, ensuring the bedroom is cool, dark, and quiet is essential. It is also advised to avoid electronic screens and devices before bed and during wakeful periods at night.
For individuals struggling to fall back asleep, it is recommended to engage in relaxing activities, such as listening to music or reading, until they feel sleepy again. Exercise can also be beneficial for managing stress and relieving insomnia. Sleep medicine specialists suggest expressing concerns through writing, prayer, or talking to a friend.
For women, the period before menopause often brings hormonal fluctuations that disrupt sleep, while men in their 40s and 50s may experience more trips to the bathroom at night due to an enlarged prostate. Treating underlying health conditions, managing pain with methods like massage and physical therapy, and avoiding alcohol can help address these specific issues.
Although normal age-related changes cannot be reversed, incorporating these good sleep practices can significantly improve sleep quality and overall well-being in middle age. By taking proactive steps, individuals can maintain their sleep health and combat the challenges that come with aging.]
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