How To Get Better Sleep During Midlife
Tossing and turning at night? You’re not alone. Many of our clients in their 40s tell us that quality sleep feels more elusive than ever. Between work stress, family responsibilities, and hormonal changes, getting a good night’s rest can feel like mission impossible.
But here’s something interesting: exercise might be the sleep solution you haven’t fully explored yet. Let’s dive into why sleep changes in your 40s and how the right exercise approach can help you get the quality rest you need.
Why Sleep Changes in Your 40s
First, let’s understand what’s actually happening:
- Hormonal shifts affect your natural sleep-wake cycle
- Stress accumulation impacts sleep quality
- Physical changes can make comfort more challenging
- Deep sleep phases naturally become shorter
The good news? Exercise can positively influence all of these factors.
The Exercise-Sleep Connection
Think of exercise as your body’s natural sleep medicine. Here’s how it works:
- Physical activity reduces the time it takes to fall asleep
- Exercise increases the amount of deep, restorative sleep you get
- Regular movement helps regulate your body’s natural sleep-wake cycle
- Activity reduces stress hormones that interfere with sleep
Best Types of Exercise for Better Sleep
Not all exercise affects sleep the same way. Here’s what works best:
1. Cardiovascular Exercise
The key is timing and intensity:
- Morning or early afternoon: Feel free to push harder
- Evening workouts: Keep intensity moderate
- Aim for 20-30 minutes of sustained activity
- Options include walking, cycling, or swimming
Pro tip: If you can only exercise in the evening, finish at least 2 hours before bedtime.
2. Strength Training
Strategic strength work can significantly improve sleep quality:
- Focus on full-body workouts
- Keep sessions to 1 hr or less
- Make sure to stretch/slow down breath after
- Eat a small snack or dinner that balances your blood sugar
3. Relaxation Exercises
End your day with gentle movement:
- Light stretching
- Basic yoga poses
- Mobility work
- Breathing exercises
Beyond Exercise: Supporting Habits
Maximize your exercise-sleep connection with these practices:
- Post-Workout Habits
- Cool down properly
- Stay hydrated
- Have a light protein snack if needed
- Environment Optimization
- Keep your bedroom cool
- Minimize screen time after exercise
- Create a consistent wind-down routine
- Timing Considerations
- Listen to your body’s energy patterns
- Adjust workout timing based on sleep quality
- Be consistent with exercise schedule
Common Challenges and Solutions
“I can only work out late at night” Solution: Focus on gentle strength training or yoga, avoiding high-intensity cardio
“I’m too tired to exercise” Solution: Start with 10-minute movement sessions and gradually build up
“I can’t find time to exercise” Solution: Break workouts into smaller chunks throughout the day
Professional Guidance Makes a Difference
While these strategies are effective, creating the right exercise plan for your sleep needs can be complex. Working with a qualified trainer can help you:
- Design workouts that align with your sleep goals
- Adjust timing and intensity for optimal results
- Ensure proper form to prevent sleep-disrupting soreness
- Create a sustainable routine that fits your schedule
Your Action Plan for Better Sleep
Start with these steps:
- Choose one type of exercise to focus on this week
- Schedule your workouts at consistent times
- Track your sleep quality to notice patterns
- Pay attention to how different exercise types affect your rest
Ready for Better Sleep?
Don’t let poor sleep hold you back from feeling your best. Our trainers specialize in helping busy adults in their 40s create exercise routines that enhance both fitness and sleep quality. We’ll work with your schedule, energy patterns, and goals to design a program that helps you sleep better and feel more energized.
Want to learn more about how we can help you improve your sleep through targeted exercise? Contact us today for a consultation.
