Good Lifestyle

To wake up exhausted after a night ofSleep atone is a rite of passage and, in some cases, too frequent occurrence, for many adults. In fact, according to the 2014Centers for Disease Control (CDC), About one in three Americans do not receive a sufficient amount of sleep every night. And if you are over 40 years old, relaxing, restful sleep, even after eight hours in bed-can sometimes be even harder to reach, with a number of age-related factors conspire to prevent you from Wake up and bushy with bright eyes. If you find that every day starts on the wrong side of the bed, read on to find out what experts have to say about how your sleep changes after 40 years old.

Do not feel rested Even after eight hours of sleep? Changes in your sleep cycle could be blamed.

Even if you always get the same amount of sleep you did in your early years, "the elderly spend more time in the lightest stages of sleep than the deeper steps," explainsNate Watson, MD, a sleep specialist and member of the advisory board atSleepscore Labs.

You were able to sleep with a jackhammering construction team outside of your window, but now a pine fall could wake you up?

"Sleep architecture changes with age, which means aging comes with lighter sleep, reduces the efficiency of sleep, [and] increased awakening at night," says neurobiologistVerena Senn, Ph.D., a sleep expert withEmma.

Fortunately, even if you wake up more easily, you will probably haveit's easier to hit the hay, too much.

Due to the change of a chronotype person-the behavior associated with a pace with circadian person in particular the age, it is easier to fall asleep, which "a better alignment between the weekends and the days of Week, which is generally healthy, which leads to increased productivity during the day, "says Senn.

Even the people who rarely got from the bed before noon in their adolescence and 20 years can end up becoming birds early after 40.

Watson explains that the average person's chronotype tends to change with age in other words, your body wants a waking time earlier.

Is 21 hours ringing as a reasonable pastry for you these days? Chalk up to a consequence of the aging process.

"Our circadian rhythms can begin in advance of phase with age, which means we can start going to bed earlier," saysTerry Cralle, A nurse and sleep specialist with theBest sleeping advice.

These monsters run after way through your dreams the night could just be a thing from the past when you reach 40.

"We tend to have fewer nightmares at the age of 40 compared to 20 years," says Senn, who notes that this is especially true for women. In fact, according to a 1992 study published inPsychological agingThe elderly were found to report nightmares of a fifth as often as students.

For some people, more than 40, a good night's sleep may seem much shorter than just a dozen years ago.

"When you were teenager, you are growing up. It takes a lot of sleep, "saysJames Cobb, Rn, founder ofThe Dream System Recovery. And if you have stopped working, or at least work less than hours, you may notice your more and more condensed sleep because you meet physical and mental stress less every day, "he says.

Do you run to the bathroom in the middle of what would have been a good night's sleep? You're not alone.

"As you age, you are more likely about the experience of being awake in the middle of the night with the need to urinate," says Cobb. All of the diuretic drug on conditions such as a hypertrophy of the prostate and the ability of the bladder has decreased can increase this urgency.

This solid futon you spent your 20s sleeping on just will not be cut after hit the big 4-0.

"Weight changes, skin, subcutaneous fat, muscles and joints" can all make it difficult to become comfortable during sleep, "says Cralle. His recommendation? Opt for a mattress with a plush top layer that provides sufficient support to change position during the night.

These pains Whether you have used to be able to treat can begin to be more difficult to ignore as you get older and in many cases they can keep you awake.

"Aging leads directly to a general decline in health for many people [including] arthritis and chronic inflammation" that can make it difficult to sleep, according toMark Burhenne, DDS, founder ofAskthecentist.com.

Even if you went to bed feel good, you may feel worse for wear as your alarm stops in the morning.

"As you get older, your body recovers more slowly", explainsPittsburgh chiropractor Alex Tauberg. "When you were young, it may not have been serious to sleep in an uncomfortable position, but once you started aged, your body is not able to recover from [these] positions as quickly . " To combat this discomfort, Tauberg recommends spring for a mattress and a high quality pillow.

Burhenne explains that the production of saliva decreases with age, which can lead to this unpleasant feeling. Even worse, "If you have a very dry airway and touches it when it collapses, it is more likely to stay closed, aggravating APNESAS," he explains.

Although your body could be able to transparently transmit between sleep cycles when you were younger, it becomes a more difficult proposition after 40.

"When we reach 40 years, the body feels a decrease in the production of melatonin, which will make you enjoy more fragmented sleep, allowing you to wake up more often during the night," explains the certified sleep science coachBrown liz, founder ofSlide.

If you have noticed that your partner's sleep has become much more noisier because they have aged, you do not imagine things.

"As we get older, our palace and throat muscles lose their tone and can become a potential obstacle for the flow of air,thus causing snoring, says Certified Sleep Science CoachAlex Savy, founder ofSleeping ocean.

When you have more than 40 years, your risk of developing sleep apnea - a condition that makes you stop breathing while sleeping - increases significantly. NaturopathicKasey NicholsNMD, this can be attributed to changes made to the anatomical structure of the neck and the soft palate, as well as overweight.

"The overweight is a significant risk factor in developing sleep apnea and two of the main lifestyle changes recommended for this disease are losing weight and stop smoking," says Nichols.

The kick the blankets are all common experience for many women over 40, with warm lightnings becoming a problem for those who enter perimenopause or menopause.

"They occur because the levels of estrogen dropDuring menopause"Said Savy, who notes that this temperature control hormone can cause a body temperature" increase and cause you discomfort. "

Wanting the thermostat coding is not the only major change for people entering perimenopaus or menopause - for many people, this phase of life also means waking sweat.

Hormonal changes associated with menopause "[NO] allow the necessary decrease in body central temperature," explains SENN, leading to pronounced nocturnal sweats.

Even ifSleep disorders like insomnia or sleepwalker You have not been a problem for you in the past, they can raise their ugly heads after 40.

"Seniors have a higher incidence of sleep disorders and, as such, screening for sleep disorders and treatment are essential," says Carralle.

The loss of time dedicated to deep sleep can have serious consequences for your physical health.

"Deep sleep is vital for muscle repair", explains certified sleep science coachMeg riley withDend Makie, which notes that this may mean that injuries are less likely to heal quickly.

Riley explains that since deep sleep is essential for brain function, a change of deep sleep time canLet yourself be foggy. "Researchers do not know exactly why it starts after 40 years and continues to increase with aging, but it can be linked to high levels of cortisol," she says.

In fact, a 2011 research review published inDementia & Neuropsychologia Suggests that prolonged exposure to cortisol increases can affect the memory capabilities of older adults in good health.