Over 40 Fitness Hacks

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

Oct 23, 2024

A personal journey into insomnia reveals surprising factors affecting sleep after 40. The host connects his struggles to a low-calorie diet and late workouts raising cortisol levels. He shares actionable tips, emphasizing the significance of timing workouts to align with natural rhythms. With adjustments made, he quickly regains restful sleep, highlighting the need for a conducive evening routine. This insightful discussion tackles the real challenges of maintaining health in midlife, offering valuable strategies for better sleep.

08:21

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Quick takeaways

A low-calorie diet aiming for minimal body fat can lead to hormonal imbalances that exacerbate insomnia and fatigue.

Adjusting workout schedules to earlier in the day can lower cortisol levels, improving sleep quality and supporting circadian rhythms.

Deep dives

Sleep Issues and Low-Calorie Diets

Struggles with sleep can arise from maintaining a low-calorie diet, especially when aiming for very low body fat, which can lead to hormonal imbalances. These imbalances can exacerbate sleep issues such as insomnia, making it difficult to fall asleep even after trying various methods like melatonin. It is highlighted that as the body leans out, the lack of calories may contribute significantly to sleep disturbances, resulting in fatigue during the day. The goal is to reach a point in which, once weight objectives are achieved, adjusting caloric intake can help restore hormonal balance and improve sleep quality.

Navigating Insomnia: Strategies for Better Sleep After 40

8min

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.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

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