As I sat here this morning, sipping coffee and flipping through some journal articles, I came across a recent study linking sleep quality in our 40s and 50s to brain health, specifically, cognitive decline. A quick glance at the clock displays 3:26 AM.
Crap.
If you’re anything like me, you probably struggle with sleep. At least periodically. Some nights it’s stress. Other nights, it’s scrolling. Sometimes it’s just life. No matter the reason, poor sleep has a way of catching up with us.
Can one bad night break our brain? No. But chronic lack of sleep? That’s a different story.
Sleep: Your Brain’s Secret Weapon
Sleep isn’t just about feeling rested. It’s when your brain clears out toxins, repairs damage, and consolidates memories. Without enough quality sleep, it doesn’t get the time it needs to repair, restore, and reset. And midlife? That’s prime time for sleep struggles. Careers, kids, aging parents, and the never-ending list of “to-dos” keep us up at night.
For women in Rocklin juggling family, work, and fitness, sleep is often the first thing sacrificed. But here’s the deal, cutting corners on sleep can lead to increased stress, weight gain, and difficulty reaching your fitness goals. If you’re working hard in the gym but still feeling sluggish, your sleep habits might be the missing piece of the puzzle.
Quick Fixes to Sleep Like a Pro
Let’s talk solutions. Because the good news? Small tweaks can lead to big changes. Try these tonight:
- Power Down Early – No tech for at least 30 minutes before bed. That includes doom scrolling. The blue light from your TV and phone messes with melatonin and makes it harder to wind down.
- Turn the Temp Down – A cool room (65-68°F) is optimal for sleep. If your partner protests, compromise with lighter blankets or a fan on your side of the bed.
- Same Time, Every Time – Keep a consistent bedtime. This is even more important than a consistent wake-up time. Your body loves routine and will form a natural rhythm if you go to bed at the same time every night.
Make Sleep Part of Your Fitness Routine
You wouldn’t skip your workouts, right? Your sleep routine deserves the same commitment. Tonight, try this: Instead of setting your alarm to wake up, set it for a time to start winding down. Treat your bedtime routine with the same focus you give your workout routine.
In Rocklin, we help women over 30 prioritize their health through fitness, nutrition, and sustainable habits. True wellness goes beyond the gym. If you’re looking for support in creating a well-rounded health plan (yes, including sleep!), our personal training programs can help.
Brain health is part of physical health, and your nightly routine is your “workout.” Now start getting your reps in. Your future self will thank you.
Ready to Take the Next Step?
If you’re in Rocklin or the surrounding areas and need a coach who understands the challenges of midlife health, let’s talk. Schedule a consultation today and start feeling your best.