Welcome back to Age Wise, exploring the science of improving physical health and mental wellness at every stage of life. This week: A glimpse at one of the many myths debunked in my new ebook, Make Sleep Your Superpower: A Guide to Greater Health, Happiness & Productivity, which published yesterday.
You might’ve heard that good sleep can become impossible as you get older. It’s an oft-repeated falsehood, pushed in part by drug companies that want your money and well-meaning “experts” who haven’t examined the actual research and data.
In reality, middle-age is among the worst sleep stretches for many people. And any way you look at it, getting older does not mean you’re bound to sleep poorly. Yes, age raises the odds of chronic pain and diseases that can make sleep difficult, but such outcomes are far from inevitable.
In a scientific survey from the Gallup polling firm, a higher percentage of people 65 and older actually reported getting seven or more hours of sleep than any other age group.
To gain more insight, I conducted a non-scientific online survey of 103 people, ranging from their 20s to over age 80, from more than 20 countries. Among the questions: Rate your overall sleep quality most nights: lousy, poor, OK, good, or great. I also asked about levels of stress and anxiety, and other markers and predictors of good and bad sleep. The results, which are in line with scientific surveys and studies, suggest middle-age can be a really challenging time for slumber, given the stress and anxiety of parenting, paying the bills and worrying about a career. Meanwhile, many seniors report sleeping as well as young adults.
My message to you: No matter your age, don’t buy into the fallacy that poor sleep is preordained for anyone. There’s a slew of science-backed tactics that can help most people sleep better. I explain 20 of them in my book, including obvious ones like cutting back on alcohol and avoiding caffeine in the evening. Here are a few that aren’t touted so often:
Get outside more during the day.
Learn to effectively manage stress as stressors arise.
Wind down stressful activities in the evening (like doomscrolling and work email).
Dim the lights in the evening, then create a cool, dark place to sleep.
Can I help?
Make Sleep Your Superpower debunks several sleep myths, explains in plain language how sleep works and why it’s so important, then walks you through the creation of a simple, individualized strategy for better sleep, which will lead to greater health, happiness and productivity, no matter how old you are or how stressful your life might be right now.
Here’s what some people are saying about it:
“An Owner’s Manual for great sleep. I recommend to anyone looking for an edge.”
—Scott Mayer, editor of In Fitness And In Health on Substack and Medium
“A wonderful mix of fascinating science and practical tips, Britt’s Make Sleep Your Superpower will keep you engaged and learning from cover to cover. You’ll leave with a stark awareness of why sleep is so crucial to every aspect of life (and your health) as well as the motivation, and tools, to get started on identifying and quashing your personal sleep kryptonite.”
—Jeanna Bryner, managing editor at Scientific American
“A rich and lucid treatment of sleep, a surprisingly unexplored subject, considering its relevance to billions. Robert Roy Britt, a gifted translator of vast, complex subjects, easily conveys the fascinating intricacies of this topic, providing scientific depth, righting misconceptions, and, like Hypnos himself, surely leading many readers to the bliss of a good night’s rest.”
—Kitta MacPherson, award-winning science journalist and former science editor at The Star-Ledger
“Make Sleep Your Superpower should be on your list of most important books to read. It will open your eyes to the life-altering power of closing them. You'll be stunned at what you'll learn, but more important, at how easy it is to change habits that will lead to a healthier, happier life. What's more, it's exquisitely written, funny, and brainy, but in a way that will make you feel smarter. Do not wait to read this book.”
—Fritz Nelson, vice president of content operations for Oracle Corporation
Your support makes this free newsletter possible. If you find it useful, and/or if you know someone who struggles with sleep, please consider forwarding it. Thank you! —Rob