Running on empty – The midlife sleep struggle is real

Is it just me or are you also juggling work, family, aging parents, and the constant hum of global news and all its doom and gloom? It’s damn near impossible to go and stay asleep when you could be wide awake at 3am over analyzing and doomscrolling instead. How are we supposed to save the world on an empty tank?

The truth is, we need fuel to do what we’re doing! And by fuel, I’m not talking about your morning coffee and carbs. I mean SLEEP - good, quality, face-in-the-pillow, drooling down your cheek, deep REM sleep. The kind of sleep that fills your tank and gets you ready to do it all over again. And does that start when you climb into bed? Surprisingly, getting a good night sleep starts when you first wake up.

But let’s be real, who’s getting that kind of sleep these days? Spoiler alert: not me!  Here’s a rundown of the top "sleep villains" many of us experience:

Hormones Gone Wild

Thanks to hot flashes, you’re running thermo-nuclear. One minute you're cozy, the next you're on fire or having surges or restless leg. Make it stop! Ceiling fans, AC in the winter and wide-open windows?

Advice: It’s time to get those hormones checked! 

The Midnight Rambler

Somewhere between 2 and 4 a.m. lies the uncharted “witching hour” of midlife, when our brains decides to give colour commentary on an epic replay of Oh, and don’t forget about that endless to-do list, the thing you ‘forgot’ and are worried you’ll forget again, your fear of not being able to retire, global warming, alien attacks and everything else that runs through your mind in an unrealistic frenzy.

Tip: Normally I would suggest keeping a notepad by your bed to jot down those non-stop, brilliant ideas and to-do list items and let them wait until daylight, but in this SheTV episode, I’ve learned something even more effective.

Spidey Senses Are Tingling

Suddenly, you can hear a pin drop in the neighbor’s house. Light sleeper? Being a light-sleeper might be your next new thing. Lucky you.

Things to try earplugs, white noise machines, meditation apps. I regularly lull myself back to sleep with Michelle’s Sanctuary and the Witches Cottage sleep series. Works every single time!

Getting Jiggy with It

Restless Leg syndrome - you wake up and stay up kicking up a storm.  Here are a few things I’ve learned to check:

• Iron & Magnesium: Low iron and magnesium levels are linked to RLS. Check with your doctor and consider supplements or foods rich in these nutrients.
• Consistent Sleep: Stick to a regular sleep schedule and establish a calming bedtime routine.
• Exercise Moderately: They say moderate activity like walking or yoga can help, but avoid overexercising, especially close to bedtime.
• Stimulants: Reduce caffeine, alcohol, and nicotine, particularly in the evening. Don’t shoot the messenger – I just work here.
• Mind-Body Practices: Relaxation techniques, stretching, and leg massages can ease symptoms.
• Warm/Cold Therapy: Try a warm bath, heating pad, or cold compress on your legs to soothe discomfort. If you’re brave enough – maybe even a cold plunge!
• Compression & Weighted Blankets: Compression socks and weighted blankets can help with circulation and relaxation. My feet would be on fire, but this might work you.
• Review your medications: I recently learned that certain medications may worsen RLS. You might want to discuss alternatives with your doctor.
• Hormone Balance: Hormonal changes during perimenopause or menopause can impact RLS. Talk to your doctor about balancing hormones and don’t let them tell you ‘It is what it is’.

Jolting joints

Finding the perfect sleeping position is like finding the Holy Grail. Suddenly you’re aware of every toss and turn. And so, the night begins, as you twist and turn, trying desperately to find the magic angle where all joints will agree to cooperate, even if it’s just for a few hours. Peri or post-menopause can bring a range of physical changes like joint pain which is one of the most common complaints. As hormone levels fluctuate, particularly estrogen, it can lead to increased inflammation, stiffness, and discomfort in the joints. This can interfere with daily activities and significantly disrupt your sleep, leading to further fatigue and stress.  Poor sleep quality can create a vicious cycle, affecting mood, energy levels, and overall well-being. Sleep, stress, rinse & repeat.

A few things to consider:

• Prioritize gentle exercises like yoga or swimming to improve flexibility and strengthen muscles around the joints.
• Stretching before bed can also help ease tension and reduce discomfort.
• Anti-inflammatory foods, such as omega-3-rich fish and turmeric, may also provide relief.
• Maintaining a healthy weight and using supportive pillows or mattresses can alleviate pressure on those painful joints but so can speaking to your healthcare practitioner to get to the root of the issue.

Enter SheTV: Sleep Wisdom with Alanna McGinn!

For all of us navigating the midlife “Messy Middle,” here’s a ray of hope: Alanna McGinn, host of “This Girl Loves Sleep,” is joining me on SheTV to talk about how to get more rest and keep it. Alanna’s been through the trenches herself, tackling midlife stress and sleep disruptions, so she truly ‘gets it’. Now, she’s a go-to sleep expert featured in Forbes, Maclean’s, and on Cityline, and she’s bringing her knowledge straight to us.

Alanna sees midlife not as a crisis, but as a new frontier. For her, it’s a time for growth, self-discovery, and even better sleep. She’s sharing her strategies to help us tame the stress, calm the mind, and reclaim our sleep. So, whether it’s about keeping those midnight mental spirals at bay, finding the best positions for comfy sleep, or taming restless legs, she’s got us covered. She’s also got some advice that will surprise you.

Tune in to get the inside scoop on how to wake up empowered, rested, and ready to face whatever midlife throws our way. Because a full tank means you’re unstoppable.

Watch this episode and sleep tight, Hot Stuff!

Desperate for more ZZZ’s? Have a look at Alanna’s Sleep Programs and her FREE 5 Day Email Course. Sweet dreams, Hot Stuff! 

You can follow Alanna at alannamcginn.com, goodnightsleepsite.com, and on Instagram and TikTok. 

Sleep Programs - https://alannamcginn.com/sleep-programs/ FREE 5 Day Email Course - https://goodnightsleepsite.click/recl...