Sixtysomething Podcast - Episode 5 - Sleep Solutions for Sixtysomethings

Sixtysomething - Episode 5 - Sleep

[00:00:00] GTS: Hi, everybody. It's grace. I'm back with another episode of 60 something. I'm so glad you're here. Today. We're going to talk about sleep. Now I like to open with a quote and the only one that I can come up with, there are some others, but. One time. I was leaving a job and I was about, I'd say 35 years old. And I was taking some time off and everybody, it was a hotel.

[00:00:32] GTS: Everybody knew I was going to take some time off. And one of the managers said to me, What are you going to do? With your time when you're with your time off. And I said, oh, I'm going to sleep. And he said you can sleep when you're dead. And. That made an impression on me. I thought. Maybe he's got something there. But now. Totally reject that notion I need [00:01:00] sleep now. And maybe you feel the same. Sleep seems to be a challenge for most people.

[00:01:06] GTS: I think after 50, forget about 60. Actually, I think a lot of people of all ages. I have problems sleeping. When I visit my daughter. And our three little kids don't want to go to bed and they keep getting up saying, can I have a drink of water? I have to go to the bathroom. I need my black Panther, just putting it off, for as long as they can. I've often turned and said to her at those times, They're just, don't appreciate sleeping as much as they want to. But they will. Most of us learn to value sleep at a fairly young age. By the time we're teenagers, even if we do burn the candle at both ends for awhile, but especially as we get older and it becomes harder to get all of the sleep we need. I have struggled my entire life with getting enough sleep. [00:02:00] And it seems like it runs in my family. A lot of us have disordered sleep. And many are insomniacs.

[00:02:07] GTS: I would say my mother definitely fit that description. She loved to sleep. But she said she got in the habit of staying up late. My brothers and I were little kids and she could only get the house work done and have a moment to herself when the rest of us were asleep. She also, oh, she drank so much coffee, like five pots a day. Later when we were older, she would stay up and watch TV and bright letters. She wrote really long letters, 20 page a letters to her mother and her sister and every friend she ever had.

[00:02:43] GTS: This was like her. Hobby. I was writing those letters. So she would stay up till, I don't know, two, three o'clock in the morning. And I think she just had a hard time settling down. And I was always like that. Even [00:03:00] as a little girl, I remember getting in trouble because I was in and out of my room until way after my bedtime, going to the, just like with the little kids, going to the bathroom, going to my brother's room. And I remember just sitting there on my bed, in the dark, staring out into the hallway, thinking. I am so bored.

[00:03:18] GTS: I'm going to go crazy and I can't go to sleep. And I think that which underneath the bed is going to get me. Yeah, I don't have that last problem anymore. But I have had insomnia on and off throughout my whole life. Sleep is particularly essential. For people, our age, 60 and beyond. And there are some reasons. It plays a vital role in the body's repair processes.

[00:03:45] GTS: So the body is doing tissue repair and muscle growth and protein . Synthesis while we sleep. Our immune function decreases as we grow older, and that makes it harder to fight infections. Ever notice how you tend to [00:04:00] get sick after a sleepless Snyder to. Adequate sleep can strengthen the immune system. Good sleep helps regulate hormones that control appetite metabolism, and they're crucial for preventing or at least mitigating obesity and all those associated diseases like diabetes and heart disease. Cognitive function and memory are so affected by sleep. While you're sleeping, the brain clears out toxins that accumulate during the day.

[00:04:31] GTS: And it also consolidates memories. Needed for learning and for memory retention. This process is essential.

[00:04:40] GTS: At our age. The risk of cognitive decline and memory disorders increases. Maintaining good sleep can help. Decrease those risks.

[00:04:52] GTS: I'm sure. You've also noticed when you don't get enough sleep, even at any age, you can't remember things as well. Your body [00:05:00] feels terrible. You don't have the energy that you need. You can feel emotional on edge. There's a strong link between sleep and mental health. At our age, we have so much to deal with.

[00:05:13] GTS: Regular restful sleep. Is more important than ever. Since it helps us maintain our emotional balance and cope better with stress. If you can maintain a good sleep schedule. That helps you preserve functional abilities and your independence. Rested individuals are less prone to accidents, including falls and, that's it. Threat. To our health, since more than 30% of adults over 60 fall every year. Sleep also impacts your ability to engage in social and recreational activities. Which contribute significantly to your mental health and sense of wellbeing. I don't know about you, but based [00:06:00] on all of that I am quite motivated to get the best sleep that I can. Now let's talk about some. Remedies, some approaches for sleep problems. I have tried quite a few during my two plus years of insomnia. I barely slept at night and I just felt utterly exhausted all the time. I couldn't figure out what to do.

[00:06:23] GTS: I tried a number of things, supplements. Apps. Breathing techniques, nothing worked. I was miserable. So I'm going to go through these recommendations for getting better sleep. And when I get to the one that worked for me, I'll tell you fair warning. I suspect that what works for one person. I may not work for the next, and you will just have to experiment if you're having sleep issues and just keep trying different methods until you find the one that works for you. And if at any time you feel you can't cope. Consult a medical professional. [00:07:00] Now the most effective methods of getting to sleep according to experts at the national sleep foundation, the Mayo clinic and others. Our keep a consistent sleep schedule, go to bed and wake up at the same time every day, even on weekends. That helps regulate your circadian rhythm. That's your body's natural rhythm for sleeping and waking. Create a bedtime routine, such as reading a book every night. Better not to read on devices because the blue light they emit can stimulate your brain and interfere with melatonin production, melatonin. It helps you sleep. Read a book or a magazine, take a warm bath or practice some relaxation exercises. These are all a signal to your body saying, Hey. We're winding down now. Optimize your sleep environment, make your sleeping area conducive to [00:08:00] rest by keeping it dark.

[00:08:02] GTS: Quiet. Cool. Consider blackout curtains or eye masks or earplugs or white noise machines. If you think any of those will help. Be mindful of what you eat and drink, avoid large meals, caffeine and alcohol before bedtime. They can disrupt your sleep. Physical activity is next. And that's what worked for me. I started exercising again. And I kid you not the first day. I got on the treadmill.

[00:08:34] GTS: I did 15 big minutes. And I slept that night for the first time. Really in two years. And. My insomnia was cured. I don't get on the treadmill every day. I don't have to, once I broke through. I could fall asleep again. At last, I believe a big part of it was a mental block. And once I proved to myself that I actually could fall asleep naturally [00:09:00] again. I didn't really have the problem anymore. Now regular physical activity can help you fall asleep faster and enjoy deeper sleep.

[00:09:09] GTS: But don't exercise too close to bedtime. Relaxation and mindfulness techniques such as meditation, deep breathing, progressive muscle relaxation. They can reduce your stress and promote sleep. Now limit naps. I love them as much as the next person, but they can sabotage us and our quest for a good night's sleep.

[00:09:32] GTS: Try to keep them to 30 minutes. Now manage your worries. Easier said than done. I know. But you're never going to get to sleep fretting about your troubles. Try to resolve them. At least for the evening. I keep a journal. I ride in it several times a day. And I'm specially when I'm troubled about anything. Getting it out of my brain. And down on paper really helps me release. [00:10:00] And calm down.

[00:10:02] GTS: There are also sleep supplements out there. You may have heard of many of them. A lot of people seem to find them helpful, but I have not experienced any benefits from taking them. I. Just tried a couple of them and they didn't work for me. I've compiled a list of the common supplements and I'll put a link to the brief descriptions of each in the show notes.

[00:10:25] GTS: I am not a medical professional, so I'm not recommending any of these supplements.

[00:10:31] GTS: And again, physical exercise is the only thing that worked for me. Common sleep supplements are melatonin, which is a hormone secreted in the brain at night. That plays a crucial role in regulating the circadian rhythm. Magnesium. And essential mineral. Valerian root. It's often a natural treatment for anxiety, depression, and menopause. Lavender now that I have used, I take a lot of bows and [00:11:00] aroma therapy is very relaxing, but it didn't help me sleep. L. DNN.

[00:11:07] GTS: That's an amino acid found in tea leaves and then camomile is an herb. That can be consumed as T. CBD oil. It doesn't get you high, but it may reduce anxiety and improve sleep. Oh on Denmark for me.

[00:11:24] GTS: There are also prescription drugs. I have no personal knowledge or experience. With those, but if you're interested in exploring that option, check with your doctor, and I would suggest that even if you're not interested in medication visiting your doctor is a good first step. If you're having trouble sleeping. Because there may be a physical reason. Here's some additional suggestions for. Promoting sleep that are a little outside the box.

[00:11:54] GTS: I love the outside the box stuff. Don't you. There are sleep apps for your phone. I'm sure [00:12:00] you heard about them. Now I've compiled a list of these that you can reference and you'll find them in the show notes, another option. Is music. Lot of people use music to help them relax and fall asleep from classical to jazz, to Gregorian chants. It's matter of taste and effectiveness. For me, I need quiet to fall asleep, but that's just me. There will be a list of relaxing music suggestions in the show notes. Which includes not only different types of music, but specific artists and pieces. I have music too.

[00:12:36] GTS: Another thing I'm including in the show notes as a download is. A toolkit for sleep. These are notes that I took from the Huberman lab podcast, whose host is Andrew Huberman. PhD a neuroscientist and tenured professor in the neuro biology department at Stanford school of [00:13:00] medicine. He and his illustrious guests talk about a lot of things, but this particular episode from August 8th, 2022 caught my attention. It helped me. I did some of these things.

[00:13:13] GTS: They did not end my insomnia. But they gave me a little relief. They gave me hope. I'm going to go through. His recommendations. Really quickly. But I encourage you to take a look and a listen for yourself. Dr. Hugh Berman's list for how to get quote unquote, better at sleeping. First view sunlight by going outside within 30 to 60 minutes of waking, do it again in the late afternoon prior to sunset. This helps regulate your circadian rhythm. Wake up at the same time each day. And go to sleep when you first start to feel sleepy. Pushing through that sleepy evening, feeling and missing your best window by going to bed too late [00:14:00] can make falling asleep more difficult. Avoid caffeine within eight hours of bedtime, at least. Avoid viewing bright lights, especially bright overhead lights between 10:00 PM and 4:00 AM. A simple rule. Is to use only as much artificial lighting as is necessary for you to move around safely at night. Limit daytime naps to me no more than 45 minutes. And if you wake up in the middle of the night, which he says is absolutely normal. But then can't fall back to sleep. Consider doing what's called an N S D R protocol. Just enter the letters.

[00:14:41] GTS: N S D R into a YouTube search. And the top three to four options, we'll have different voices and durations for you to select from. This should help you get back to sleep. Now I can't speak to this. I haven't done it yet, but I will ASAP because I want to try it. [00:15:00]

[00:15:01] GTS: Keep the room you sleep in. Cool and dark and layer on blankets that you can remove as you get to warm your body. Needs to drop in temperature by one to three degrees for you to fall asleep and stay asleep. Body temperature increases are a big reason why you wake up through the night. And that is certainly true for me. So you need to keep your room.

[00:15:25] GTS: Cool. And then remove the blankets as needed. Finally don't drink alcohol. Dr. Huberman says it messes up your sleep as well as in his opinion. Most sleep medications, he does recommend a few supplements and they will be in the notes. Four. His podcast episode on sleep.

[00:15:47] GTS: Try any of the methods I've mentioned to improve your sleep. As I said, it took me over two years to stumble on the fact that if I would just do a bit of aerobic [00:16:00] exercise, then I would finally be able to fall asleep. Sleep is integral to our health. So you've got to keep at it, make it a top priority. To get your sleep in. And let me know if you've discovered any effective solutions to sleep difficulties. DM me or post in the Facebook group.

[00:16:20] GTS: Again, all the lengths I talk about are in the show notes or on the webpage. And that concludes the episode on sleep. I'm planning an episode specifically on insomnia in the future. They've made some real strides forward with insomnia. And I can't wait to talk to you about that. But in the meantime, Do your best to get eight hours of sleep? And take care of yourself. Thanks for listening. See you next time. When we'll talk about age-ism. Oh, yes, we got to go there. All right, I'll see you soon.