LIVE LONGER: 3 EFFECTIVE TIPS TO GET ENOUGH SLEEP FOR MEN OVER 40
IF YOU ARE A MAN OVER 40 YOU MAY UNKNOWINGLY BE MAKING A HUGE MISTAKE…
What might that mistake be? Getting too little sleep. Let me discuss why this is such a critical mistake and provide my 3 effective tips to getting enough sleep for men over 40.
Before I begin, I for one am guilty. Guilty for falling into poor sleep habits over the years. Guilty for repeating the same pre-bedtime mistakes (choices) which lead to an inconsistent and degraded ability to recover both physically and mentally, which, as I have found out to my detriment, only gets worse over time, leading to lack of recovery, poor health, crappy mood swings, and higher levels of stress which contribute to my overall body fat % being higher.
POOR SLEEP = POOR HEALTH = SHORTER LIFE
According to The National Sleep Foundation, the numbers don’t lie. People are sleeping poorly. Individuals that get adequate sleep, were more productive, happy, and had overall better health. Their surveys show that, “Only 5% of people with good sleep health did not report being happy, compared to 21% of individuals with poor sleep health…In terms of direct reports, 87% of American adults reported that getting enough sleep has a positive impact on how happy they feel and 86% reported the same about getting good quality sleep.” (NSF Poll 2025)
For those of us over 40, and especially over 50, the studies show we MUST get adequate sleep. It’s not an option to just get 4-5 hours per night as some successful individuals brag. Some say this like it’s a badge of honor. “I don’t need to sleep much” or as a famous Bodybuilder and former California Governor advises with humor, “Sleep faster.” Amusing but terrible unrealistic advice.
Harvard sleep studies spotlight the negative effects upon our health due to consistent bad sleep patterns. They studied over 2,800 individuals ages 65 and older and examined the relationship between their self-report of sleep characteristics in 2013 or 2014, and their development of dementia and/or death five years later. (Budson, 2024)
What they found was alarming. Individuals who “slept fewer than five hours per night were twice as likely to develop dementia, and twice as likely to die, compared to those who slept six to eight hours per night. This study controlled for demographic characteristics including age, marital status, race, education, health conditions, and body weight.” (Budson, 2024)
If that doesn’t ring warning bells, a second study reinforces the findings of the first. European researchers examined data from almost 8,000 participants from a different study and found that consistently sleeping six hours or less at age 50, 60, and 70 was associated with a 30% increase in dementia risk compared to a normal sleep duration of seven hours. (Budson 2024)
Another interesting fact came to my attention. During the day, we all make something called amyloid protein in the brain. When we sleep, our brain cells and their connections actually shrink. This shrinking allows more space between the brain cells. More space means that beta amyloid and other substances that accumulate during the day can be flushed away. (Budson, 2024)
So, the theory is, “if you don’t get enough sleep, your brain won’t have enough time to drain away beta amyloid and other substances. These substances then continue to accumulate, day after day, until they cause dementia.”
BUT FIREDAWG…I FUNCTION JUST FINE ON 4-5 HOURS SLEEP!
Really? It’s an illusion. According to Harvard, when you get some sleep but not 100% of what your body needs you suffer partial sleep deprivation. “After a single night of short sleep, most people function at or near their normal level. They may not feel great, but they usually get through the day without others noticing anything amiss.” Sound familiar? It does to me. (Budson, 2024)
Harvard studies go on to say that the “mental and physical effects of insufficient sleep start to become apparent after two or more nights of short sleep. The first signs are often irritability and sleepiness. Work performance begins to suffer — particularly on complicated tasks — and people are more likely to complain of headaches, stomach problems, sore joints, memory lapses, and sluggish reaction time. In addition, people face a far higher risk of falling asleep on the job or while driving.” I’ve had all of these. (Budson, 2024)
I think you get the picture. Enough of the doom and gloom studies, you get the point. You MUST practice good sleep habits and get enough sleep every night, especially over the age of 40, end of. Neglect your sleep at your own peril.
JUST HOW MUCH SLEEP DO I NEED?
How much sleep MUST you strive for each night? It is recommended that adults ages 18 to 60 get at least seven hours of sleep a night. However, as you age (especially over 40) you need to move toward 8-9 hours per night of sound sleep. Sure, some people may require more or less, however, at as mentioned, sleeping at lower levels for longer periods of time, health WILL suffer. (Javaheri, 2024)
Now I get it. Family or job obligations may make a full 8 hours of sleep per night difficult. Just work on getting as much QUALITY sleep as possible per night and IF possible, added hours on weekends, off-days, along with naps when the opportunity presents itself. The key here: Develop a sound, consistent, healthy sleep routine and proven habits and do the best you can! As life obligations change, so too perhaps your sleep opportunities may change for the better.
WHAT CAN I DO TO ENSURE I GET ENOUGH SLEEP?
Before I give solid tips on getting better sleep, here are some of the most common sleep “inhibitors.” Cell phone use and or television before bed (Blue Light), stress and anxiety, caffeine prior to bed, a partner who snores, wrong room temperature, sleep APNEA, pre-bed snacks, smoking, drinking, not enough exercise, and even taking a hot bath or shower before bed (that one threw me).
And while we are on the subject take a nap on the weekend if possible. NO, you are not an “old man” for doing so. Once I have worked out and completed my weekend Honey Do List, I will disappear for a 1 hour nap. It works wonders for your mind and body.
Now I want to focus more on solutions which filter down to 3 EFFECTIVE TIPS – SLEEPING ENVIRONMENT, PRE-BED ROUTINE, AND MY OWN “LET GO” METHOD.
TIP #1: MAKE YOUR SLEEPING ENVIRONMENT IS YOUR OWN PERSONAL SLEEP CENTRAL
FIRST – Temperature: Ensure the room is at a cool temperature (not too cold – not too hot). Make sure your sleeping attire is comfortable and breathes. I for one HATE constantly waking up in a pool of sweat. The blankets obviously should be just right, not too heavy, not too thin. The seasons dictate mush of this and whether you can utilize air conditioning in warmer months.
SECOND – Lighting: DO NOT scroll on your cell phone before bed. This is my greatest habit I have broken. It just fills your head with doom, gloom, stress, and the blue light has a real physical effect that prevents falling asleep. Check it before bed, and if possible, keep charging in another area, check before bed routine, then done!
Is the room dark enough? Do you like the window open? Do you need a “white noise” like rain, ocean sounds, or other? I always use the gentle hum of an air purifier, two benefits at once.
TIP #2: ENSURE YOU PRACTICE A GOOD PRE-BED ROUTINE
FIRST – FOOD AND DRINK INTAKE: STOP eating at least 3 hours before bed. Drink water, but not too much, that you are up all night peeing. STOP caffeine intake after 4pm. Or cut out caffeine (my choice) entirely. I’m also done with refined sugar, which in caffeinated drinks just goes to fat while sleeping. Stay hydrated, and if you choose, take a bedtime natural sleep enhancer like Melatonin. I like this supplement very much, and it works a treat. If hunger is stopping your sleep. Have an apple or a few handfuls of peanuts and drink some water! I know, the comfort habit of pre-bed snacks is brutal, but you are in control, you choose a better path, I did!
SECOND – DO THE SAME GOOD HABIT ROUTINE EVERY NIGHT. Start winding down at the same time. Brush your teeth at same time, Climb into bed at the same time. Then, move into the final phase of better sleep. CALMING THE BRAIN AND BODY.
THIRD – FOLLOW THE SAME SCHEDULE! Go to bed and wake the same time. The only time I might VARY is on the weekend, but don’t sleep in TOO long. Maybe an hour or two.
ADDED TIP: IF possible, a brisk evening walk before bed will definitely allow for greater drowsiness and sounder sleep. Good excuse to take the dog for an evening stroll!
TIP #3 READ THEN PRACTICE MY OLD PLACEKICKER TRICK – “LET GO” EXERCISES
FIRST – READ: Yes, a book. Paper and cover. NOT the cell phone, kindle, blue light special. Read something relaxing, something you enjoy, don’t get into subjects that stress your brain, rile up your emotions, or get you thinking too much! I’m a military history writer, so that I find both relaxing and I learn, and also get very sleepy. I also enjoy the classic series of world renown feel good stories in All Creatures Great and Small books by James Herriot (my entire British family is Yorkshire born).
SECOND – PRACTICE MY OLD PLACEKICKER TRICK THE “LET GO” METHOD. What on earth this? Well, when I was a collegiate American football placekicker, I had to keep calm and relaxed, even if faced with a game on the line, an upcoming winning field goal attempt, fans and coaches all watching with anxious stares and screams, an opposing line that wanted to crush me, and often an opposing coach that called “time-out” to “ice” you and make you “think” about how you could miss this kick. Through all of this, you had to shut the world off, get into your head, relax and calm your thoughts to be oblivious to the tons of pressure. That’s where the LET GO Exercises came in every night.
Now I’m not much of a touchy feely meditation type dude, but this worked for me and still does. TRY IT, for at least a few weeks before you quit. I don’t think you will. It takes time but soon you will build new neural pathways, and in any situation can trigger a calming effect on your brain and body.
THE AIRFORCEFIREDAWG “LET GO” METHOD
Start by calming your breathing. Lay in a comfortable position on your back. Breathe in as much as you can, then let out the air VERY SLOWLY for as long as possible. Do it again. Repeat 5-6 times. All the while, try to relax your body so you feel immobile, heavy, and at peace.
The from head to toe start the flex and release method. Stay with me… sounds strange but is most effective. Scrunch your face muscles, hard, then release them completely. NOW as they relax and you let go fully, feel the muscles releasing and say to yourself calmly and steadily “LET GO…”
Move to your arms, do the same. Your stomach, your thighs, your calves, do the same, flex hard, release completely, “LET GO…”
Then as a finale, flex your entire body – HARD – and release 100%, “LET GO…” Once you have gone through head to toe, do 5-6 more breaths like you did at beginning, then start the meditative part.
No, don’t panic, no mantra or higher state here. Just lay there, and “feel” heavy from head to toe, and LET GO of every muscle until you feel immobile and totally relaxed. I got do good at this during my college football days that I almost felt my body “float” inside itself. And, when pressured, and had to perform, performed my flex and mantra “LET GO…” while waiting to come on foe a kick. No-one knows your even doing it, unless you are grimacing like a maniac … lol. I could calm my body and mind with two words…”LET GO…” My brain had built pathways and knew how to respond based upon the relaxed feelings associated with those words practiced every night. My body didn’t know it wasn’t night and in bed. It just knew HOW TO RESPOND TO THE KEY WORDS.
EVERY NIGHT AFTER YOU READ AND BEFORE SLEEP, I would (and I’m starting to do again) perform my “LET GO” method. Do the same. Stick at it for at least a few weeks. I promise it is easy, enjoyable, and it works. Once I have completed my nightly routine complete with Flexing and Releasing, I can easily roll over (pop on my CPAP) and fall asleep soundly right away.
Of course, there can be underlying medical conditions which have negative effects upon your sleep. If you feel this may be the case, SEE A DOCTOR. LIKE MYSELF, YOU MAY SUFFER FROM SLEEP APNEA (Mayo, 2025)
It’s not sexy but it’s necessary. I myself have used a CPAP device for years now, and after a difficult adjustment period, now actually CAN’T sleep without the fresh cool air keeping my airways open and myself not suffocating 60+ times per night! I just tell my wife think of me like a TOP GUN Pilot.
I hope this was informative and helpful. I hope you finally get on the road to better sleep.
See you at the next Roll Call.
Shift dismissed.
TAKE AWAYS
- LACK OF SLEEP = POOR HEALTH = SHORTER LIFE
- GETTING ENOUGH SLEEP IS CRITICAL (GET 8 HOURS MINIMUM PER NIGHT)
- STOP WITH THE EATING AND CAFFIENE BEFORE BED (TRY MELATONIN)
- MAKE SURE YOUR SLEEPING ENVIRONMENT IS JUST RIGHT
- KEEP THE SAME SLEEP SCHEDULE
- ENUFF OF THE CELL PHONE AND TV ALREADY!
- READ, THEN “LET GO”
- IF YOU FEEL YOU NEED TO, SEE A DOCTOR – YOU MAY HAVE AN UNDERLYING CONDITION
SOURCES/CITATION
- Sogol Javaheri, MD, MPH. (2024) Sleep. https://www.health.harvard.edu/topics/sleep
- Andrew E. Budson, MD. (2021) Sleep well — and reduce your risk of dementia and death. https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508
- National Sleep Foundation’s 2025 Sleep in America® Poll People with better sleep health are most likely to flourish.
- https://www.thensf.org/wp-content/uploads/2025/03/NSF_SIA_2025-Report_final.pdf
- https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631