Whether it’s having 20:20 vision or being able to touch your toes, it can come as a shock when the things you’ve always found easy don’t feel quite so effortless any more.
Now we’re living longer, it’s more important than ever that we take steps to protect and maintain the health of our brains and bodies, and it’s more within our control than you might think.
DON’T LOSE SLEEP
You’ve slept through since you were a baby but then stop being able to fall asleep easily and 4am becomes your new wake-up time. Denise Iordache, sleep specialist and therapist at joyspacetherapy. com says, “A primary contributor to change in sleep patterns in middle age is hormone fluctuations. Oestrogen plays a crucial role in regulating sleep patterns and its reduction may lead to disturbances in the sleep/wake cycle.” Throw in hot flushes, night sweats and anxiety and bedtime can start to feel like a nightmare. Production of melatonin, the sleep hormone, also decreases with age and blue light has been shown to affect melatonin levels. Lifestyle circumstances that increase stress levels can also cause sleep disturbance, including career demands, financial worries, care-giving responsibilities and so on. “Mental health factors such as anxiety or depression may become more prevalent during this life stage, further impacting sleep quality,” says Denise.
KEEP GOOD SLEEP HABITS
Establishing a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends, will help. A calming bedtime, free of stimulants, will also signal to the body that it’s time to wind down. Swapping blue light exposure from the TV, iPad and other devices for a mellow yellow lighting from lamps, candles or a fire before bed also helps to increase melatonin and can make you feel sleepy. “Another tailored approach involves mindful stress management,” says Denise. “Deep breathing, meditation, mindfulness practices or gentle yoga before bed promotes a more tranquil transition into sleep.” Spicy foods, caffeine and alcohol can all disrupt sleep. Instead, opt for sleep supportive foods like a warm milky drink, magnesium-rich nuts or melatonin-producing cherries.
This extract was taken from our feature ‘Use It Or Lose It’ by Rebecca Frank from our January issue. You can read more, including how to keep your balance, memory, confidence, sight, strength and flexibility from page 84. The January issue is in shops now, or you can buy it from our online store and have it delivered to your door.
Buy this month's The Simple Things - buy, download or subscribe
