530: Brad Williams - Overcoming Insomnia After 40: How This One Thing Sabotaged My Sleep

Over 40 Fitness Hacks

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Overcoming Insomnia After 40: How This One Thing Sabotaged My Sleep

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In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams discusses a new personal challenge—insomnia—something he hadn’t experienced before. At age 44, after dealing with common post-40 struggles like allergies and difficulty maintaining muscle mass, Brad now finds himself battling sleep issues. He attributes the problem to his low-calorie diet and a goal of reaching single-digit body fat, which may be affecting his hormone levels. Despite previously enjoying good sleep, over the past month he began struggling with insomnia, relying on melatonin for relief—a habit he didn’t want to develop.

Brad emphasizes that he had already addressed common sleep hygiene factors, such as using blackout shades, reducing screen time, and managing his circadian rhythm. However, his worsening sleep issues led him to investigate further. The culprit, he realized, was his late-evening workouts, which raised his cortisol levels too close to bedtime, disrupting his sleep. After adjusting his workout schedule to earlier in the afternoon, his sleep quickly improved, and he was back to falling asleep by 10 PM.

Brad stresses the importance of aligning workouts with your body’s natural rhythm, especially for those over 40. He also touches on the importance of a good sleep environment, including proper bedding and addressing allergens. Finally, he highlights diaphragmatic breathing techniques and the value of addressing any sleep-disrupting factors to maintain a healthy, well-rested body.

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