How to Sleep Like You’re 25 Again
It’s often said that 40 year olds are among the sleepiest age group! Studies confirm many people hit their sleep low point in their 40s . Part of this is life stress, but biology plays a role too: melatonin and other sleep hormones decline with age, making you feel less sleepy at night . The good news is that better sleep habits can make a huge difference.
Follow these evidence based tips
Keep a consistent schedule
Go to bed and wake up at the same time every day (yes, even weekends). Research shows a regular wake time anchors your body clock and improves sleep quality .
Wind down before bed
About an hour before lights out, do something relaxing, take a warm shower, read, or practice gentle stretching/meditation. Avoid screens (phone, TV, laptop) in that presleep hour, since blue light interferes with melatonin.
Create the right environment
Keep the bedroom cool (around 65 to 68°F or 18 to 20°c ideal), quiet, and dark. Use blackout curtains or a sleep mask if needed, and earplugs or a white noise machine for sound. Remove clutter so your room feels restful.
Mind what you consume
Finish large meals at least 2 to 3 hours before bed, and limit caffeine/nicotine in the afternoon . A small, protein rich evening snack ( Greek yoghurt or turkey slices) can actually stabilize blood sugar and aid sleep, but avoid heavy, spicy foods late.
Get bright light and exercise
Expose yourself to sunlight or bright light during the day, this helps set your circadian rhythm. Also aim for regular exercise (20 to 30 minutes most days), it greatly improves sleep quality . Just finish workouts at least a few hours before bedtime to avoid overstimulation.
Reserve the bed for sleep
Try to use your bed only for sleep (and intimacy). If you struggle to fall asleep in 20 minutes, get up and do a quiet, boring activity (reading) until you feel sleepy.
By prioritising sleep hygiene and adjusting habits, many men find they can sleep more soundly and wake up refreshed, perhaps feeling a bit like their younger selves again.