Written by Loleta Robinson, MD, Nuream Advisor

Remember those carefree days when you could sleep through anything? As we age, those blissful nights often become distant memories. But why does our sleep change, and what can we do about it? The science is clear: our sleep architecture—the blueprint of our nightly rest—undergoes significant shifts as we age. We spend less time in deep, restorative sleep and more time in lighter stages. It's like your sleep has been renovated: the cozy basement (deep sleep) shrinks while you spend more time in the drafty attic (light sleep). Hormones play a crucial role too. During menopause, up to 80% of women experience sleep disturbances as estrogen and progesterone levels drop. It feels as if your body's internal clock has suddenly decided to run in a different time zone. But there's hope. Research points to effective solutions: 

• Get moving: Regular exercise can help strengthen your sleep cycles. Aim for activities that get your heart pumping, but try to avoid intense workouts close to bedtime.

• Considering hormone replacement therapy: For some, HRT can be a game-changer, but it’s essential to talk to your doctor to see if it’s right for you.

• Sticking to a routine: Going to bed and waking up at the same time every day can help regulate your body’s internal clock.

• Creating a cool, calm environment: A dark, quiet bedroom set at 65–68°F makes for prime sleep conditions.

• Unplugging before bed: Reduce screen time in the evening to help your brain wind down.

Aging may change how you sleep, but restful nights are still within reach. With the right strategies and support from your healthcare provider, you can rediscover the magic of a good night’s sleep. Because feeling rested isn’t just a luxury—it’s essential for living your best life.

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