Gray hair and wrinkles are not the only thing people over 40 worry about. There is also the problem of quality sleep. It’s been shown that women between the ages of 30 and 60 get less than 7 hours of sleep per night and, to make matters worse, women tend to have more sleep-related problems than men. Considering that a person needs between 7 and 8 hours of sleep every night to keep healthy, no matter their age, sleep problems constitute a topic worth discussing.

There are many possible causes for the altered sleep patterns that appear after the age of 40. The mental and physical changes of aging, pain from arthritis or other illnesses, various medicines, sleep disorders and even stress can contribute. But all is not lost, because there are some things that you can do in order to improve your sleep situation. Let’s review some of them.

Credit: Pixabay

Credit: Pixabay

1. A visit to a therapist

It is not just recent fad. A session or more with a cognitive behavior therapist, can do wonders for stress and anxiety-related issues, and can even make hot flashes less intense. You need to find the right therapist though, one that you really click with and feel you can trust.

Credit: Pixabay

Credit: Pixabay

2. Less caffeine

Even if you like to start, continue and end the day with a cup of coffee, you might want to rethink your habit. With age, the body’s caffeine sensitivity increases, so you need to either drink less or don’t drink during the afternoon and evening.

3. Change medications

Always look carefully into the possible side-effects of the medications you take. If they cause any problems that would affect your sleep, ask your doctor to find an alternative, if possible.

Credit: Pixabay

Credit: Pixabay

4. Yoga could be a way

You don’t need to wait until you are 80 to start practicing yoga. Contrary to popular belief, you also don’t need to turn into a human pretzel. There are more easily applicable poses. The important thing is to try it out and maybe stick with it. It has numerous health benefits for people of all ages.

5. Physical activity (again)

Yes, yes, we know you are tired of hearing that daily exercise would do you good. The truth is, it would! You don’t need to start training for an ultramarathon. Just start walking for 20 or 30 minutes a day, and go from there. Your heart and bowels will thank you for it.

Credit: Pixabay

Credit: Pixabay

6. Get checked for sleep apnea

Most people have no idea that they suffer from sleep apnea, unless others tell them about all the snoring and the unpleasant noises they make at night. Sleep apnea negatively affects the quality of your sleep. It can be caused by genetic factors, smoking or being overweight. By working with a specialist, it is possible to find ways to improve the quality of your sleep.

7. Aromatherapy

No, aromatherapy is not something only old hippies use. The essential oils extracted from chamomile, vetiver and lavender are known to improve sleep quality. Also, don’t be cheap, and invest in an electric diffuser or wax warmer. They are much more efficient than the classic diffusers.

Credit: Pixabay

Credit: Pixabay

The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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