Sleep Through the Ages
Exploring practical steps to ensure quality rest.
In my last article, Sleep Like Your Health Depends on It, I talked about why sleep isn’t just a luxury — it’s a foundation for good health, clear thinking, and emotional resilience.
Today, I want to build on that conversation by exploring how sleep changes as you age, why those changes happen, and what you can do to protect your rest at every stage of life.
At Vango Wellness, I believe that sleep is one of the purest forms of self-care. Yet, as you move through different stages of life, sleep often shifts in ways that can leave you puzzled — and sometimes frustrated. Understanding these changes, and learning how to adapt, can make all the difference between tossing and turning and waking up feeling truly refreshed.
How Sleep Changes With Age
It’s not your imagination: sleep tends to become lighter and more fragmented as you get older. Starting as early as your 30s and 40s, the proportion of deep, restorative sleep (called slow-wave sleep) gradually decreases. You might find yourself waking up earlier, needing naps during the day, or struggling to stay asleep through the night.
Men and women experience these changes a little differently.
Research shows that women are more likely to suffer from insomnia and restless sleep, especially during midlife hormonal shifts like menopause. Hot flashes, night sweats, and anxiety can interrupt sleep cycles.
Men, on the other hand, are more prone to sleep apnea and other breathing-related sleep disturbances as they age.
This shift is natural — part of the brain’s aging process — but it doesn't mean poor sleep is inevitable. Recognizing these changes can help you work with your body's new rhythms, rather than against them.
What Affects Our Sleep?
Several key factors influence how well you sleep at any age:
Stress and Mental Health: Anxiety, depression, and day-to-day stress can keep the brain in “alert” mode long after bedtime.
Hormonal Changes: Especially during menopause and andropause, hormonal shifts can wreak havoc on sleep patterns.
Lifestyle Choices: Diet, alcohol, caffeine, screen time, and exercise habits all play a role.
Medical Conditions: Pain, restless leg syndrome, sleep apnea, and medications can interrupt sleep without you even realizing it.
Sleep is complex, but the good news is that it’s also adaptable. Small, meaningful shifts in your habits can have a profound effect on how you rest.
Sleep Hygiene: Your Nighttime Toolkit
By now, you’ve probably heard the basics of sleep hygiene — but I want to offer a few deeper layers to explore as well.
The Essentials
Consistency is Key: Go to bed and wake up at the same times every day — yes, even on weekends.
Create a Sleep Sanctuary: Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding and minimize distractions.
Wind Down Properly: Develop a calming pre-sleep ritual, such as gentle stretching, reading a novel (not a thriller!), or meditating.
Limit Screen Time: Shut off screens at least 30–60 minutes before bed to allow melatonin, the sleep hormone, to rise naturally.
Think of sleep hygiene as setting the stage: a peaceful background that allows great sleep to happen naturally.
Nutrition for Better Sleep
What you eat — and when — has a direct impact on your ability to fall and stay asleep.
Some smart, sleep-friendly habits include:
Cut off caffeine by noon/early afternoon. Even if you feel “fine” after coffee, caffeine can linger in your system and affect deep sleep.
Reduce or eliminate evening alcohol. It may help you fall asleep quickly, but alcohol fragments sleep and leads to more night wakings.
Avoid heavy meals close to bedtime. Large or spicy dinners can cause digestive discomfort that interrupts sleep.
Balance blood sugar. A sharp drop in blood sugar during the night can trigger wake-ups. If this happens often, a light snack with protein and fiber in the evening may help.
Small dietary shifts can make a big difference in your body’s ability to fully rest and recover overnight.
Movement and Sleep Timing
Movement is one of the most powerful natural tools for improving sleep — and the science backs it up.
Regular physical activity helps you fall asleep faster, improves sleep quality, and increases time spent in deep sleep. Exercise supports circadian rhythm regulation, reduces stress and anxiety, and balances mood — all critical factors for restful nights.
One large review published in Sleep Medicine Reviews found that people who exercise consistently experience better sleep efficiency and fewer sleep disturbances, even if they struggle with insomnia.
But timing still matters.
While daytime or early evening exercise is usually beneficial, intense workouts late at night can backfire for some people. That’s because high-intensity movement increases cortisol, adrenaline, and body temperature — all of which can delay the body’s natural wind-down process. A recent study conduced by Whoop1, analyzing data from nearly 15,000 active individuals, found that strenuous evening workouts can negatively impact sleep. Specifically, workouts ending within four hours of bedtime were associated with delayed sleep onset, shorter sleep duration, lower sleep quality, and elevated heart rate during the night. However, workouts completed at least four hours before bedtime did not show a negative impact on sleep.
If you’ve ever felt “wired” after a nighttime spin class or bootcamp, that could be why. Try moving high-energy workouts to earlier in the day, and reserve evenings for gentle movement like stretching, yin yoga, or walking.
Let your body guide you. The key is consistency — not perfection.
A Deeper Look: Micro-Trigger Awareness
And here’s a layer of sleep hygiene that often gets missed: micro-trigger awareness.
Micro-triggers are tiny, easily overlooked sources of stress or irritation that your nervous system notices — even when you don’t.
Things like:
The tag on your pajamas scratching your neck.
A soft electronic hum coming from a nearby charger.
Lingering anxiety from a last-minute work email or social scroll.
I always recommend a 1-minute scan before bed: Is anything subtly irritating my body or mind? You might be surprised at how a few small adjustments lead to much better sleep.
What Happens When You Wake Up in the Middle of the Night?
Waking up once or twice during the night is common — and not always a problem. But if you find yourself wide awake at 3:00 AM, it can feel unsettling.
This often happens during lighter stages of sleep, when external noises, internal stress, or hormonal shifts momentarily bring you to full awareness. It’s part of why fragmented sleep becomes more common with age.
What To Do If You Wake Up
If you find yourself awake in the middle of the night:
Stay Calm: Panicking only makes it harder to fall back asleep. Remind yourself that it’s okay — your body knows how to rest.
Avoid Clock-Watching: Turn your clock away from view. Checking the time repeatedly can increase anxiety.
Use Relaxation Techniques: Deep breathing, progressive muscle relaxation, or visualizing a peaceful place can nudge your body back toward sleep.
Get Up (if Needed): If you’re still awake after 20–30 minutes, get out of bed and do something relaxing in dim light — like reading or listening to calming music — until you feel sleepy again.
Remember: the goal is to preserve your bed as a place associated with sleep, not stress.
When to Seek Professional Help
Occasional sleep disruptions are normal. But if you experience persistent insomnia, extreme daytime fatigue, loud snoring, or gasping for air at night, it’s time to talk to a healthcare provider.
I encourage my clients to think of sleep health the same way they think of heart health — vital, not optional. Sleep disorders like insomnia, sleep apnea, and restless leg syndrome are highly treatable once identified.
You deserve restful sleep, and there’s no shame in seeking a little extra support to get it.
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https://www.nature.com/articles/s41467-025-58271-x