Insomnia is a nightmare infliction that hits many of us in middle age. A combination of the menopause (oh, don’t get me started on the night sweats!), reduced kidney function, general stresses of life, decreased exercise during the day and sometimes underlying health issues all seem to converge to affect our sleep patterns. This is only exacerbated in the UK by the problems of lockdown: added stresses, curtailed activities, blah, blah, blah.
Doctors often prescribe numerous drugs to relieve the interrupted sleep syndrome, often with more severe negative effects. Sometimes this works. Sometimes not.
I have had years- no, decades- of interrupted sleep. Whilst on some days this can obviously affect my general alertness and health (weight gain for one), I would like to propose a simple solution which helps me lead productive days even after fragmented sleep: Simply stop stressing about it.
Embrace the thought that your body WILL get the sleep it needs if you allow it. Embrace the concept of a short power nap.
I have always been a strong advocate of the power nap and even kept a mat in my office 25 years ago that I would roll out for this purpose. I must admit this was before the current movement towards social equality and the men on the trading floor where I worked thought that ritual was hysterical and sometimes pathetically wondered if it was an invitation. That’s another conversation. But I persisted with my daily routine.
As we age, interrupted sleep becomes all consuming. We often speak to our partners, friends, pets…whomever will listen…about it. You are not alone with this suffering! I am surprised how many of my fellow 50+ women do not power nap. No wonder exhaustion envelops you! Incorporate this daily practice and I hope you discover a more energised, happy existence!
The key to embracing the power of a 20-minute afternoon power nap is twofold:
1) Try to reduce caffeine and other stimulants during the day and 2) Listen to your body’s natural rhythm and grab the nap exactly when your energy levels dip. Don’t wait as the drop will pass and you’ve missed your window. Listen to your natural and embrace it. Go to a dark, quiet, comfortable area and close your eyes for 15-20 minutes. No more. You may fall asleep, you may not. Over time this practice of meditative time will energise you.
I know at 1.30pm I must do this daily routine. I usually fall deep asleep for 10 minutes and wake up more alert than a coffee can provide. I survive the day with this little bit of mindfulness.
Fragmented sleep obviously isn’t as ideal at nine straight hours sleep. However, stop stressing about it. Insomnia is common in middle age. Embrace the power of a quick nap. It works and is a simple way to cross off one worry from your list.
(Small disclaimer: This advice is based on my own personal experience and is not intended to replace medical advice. I am not a Dr, just a middle-aged lady with TONS of experience suffering with insomnia.)
What a fabulous approach to insomnia. So many of my friends rely on the power nap to reinvigorate themselves after a broken night’s sleep. I love the idea of simply embracing this concept and your pioneering approach in having a mat in your office and feeling empowered to take that nap when you needed it. What a remarkable woman you are, thank you so much for sharing this.
just caught up on this one. A nap in the day doesn’t work for me. Takes too long to get to sleep and feel awful afterwards….just trying an App called Calm. One of the features is relaxing bedtime stories read by various celebs. Nothing like Matthew McConaughey’s wonderful deep mellifluous tones to calm you down and put you in the mood for sleep!
Thanks for your additional tips of ways you combat poor sleep. Starting a communication with and between readers is what this blog is all about! Please keep your suggestions coming! Many thanks again.
It’s so nice to know I am not alone–now when I am up at 2:30 am, I know it’s just par for the course, and I shouldn’t panic. Haven’t yet tried the power nap (I knew someone who used to go to the loo at the office and power nap there!) but am going to give it a try.
Thx hugely for your comment. Oh, power napping is key! roll out a mat and get snoozing! (You can always email me at 2.30am as well as Im usually awake then too!)
thx again!
Great ideas, thank you. Going to work on the power nap! Judyxx
Thanks for your support and comment, Judy.
Follow the example like the Greeks ( and maybe other Mediterranean cultures) of taking a siesta in the middle of the day!
Thx for your supportive comment.
The key for me is a short siesta—max. 20 minutes– or else I’m too groggy all day. A proper afternoon nap works wonderfully when on holiday and my biggest worry is when I’m going to the taverna and do I have enough sun cream. oh…I miss those trips!
thx again.
From one early riser to another- very helpful and relatable
Thx, Claudia!