Few things are as essential yet overlooked as sleep. For many of us in midlife, sleep has become a source of increasing frustration and concern. Recent research published in The Journals of Gerontology reveals a troubling trend: our generation is struggling with sleep in ways that our parents and grandparents never did. As we navigate the complexities of midlife, it seems that sleep, a basic pillar of well-being, is under attack.
The alarming reality
The study, conducted in 2024 by Connor Sheehan and Frank Infurna of Arizona State University, analysed data from two nationally representative surveys and found that midlifers—specifically those of us born in the '50s and '60s—are sleeping less and experiencing more insomnia than previous generations. This isn’t just a minor inconvenience; it’s a significant issue with far-reaching implications.
Sleep is not merely a passive state of rest; it is a vital component of our health and happiness. As Arianna Huffington noted, “Sleep is the underpinning of our entire lives. It affects our health, our productivity, and our relationships.” Poor sleep is associated with a range of serious health issues, including heart disease, diabetes, cognitive decline, and even a shorter lifespan. In essence, if you’re not sleeping well, your quality of life and longevity are at risk.
The causes: A changing society
Why is this happening? The research points to several factors, and if you’re in midlife, these might resonate deeply.
First, there’s the economic upheaval brought on by the recession of 2008. Many of us entered midlife during or just after this significant downturn, and the financial pressures have been relentless. With more precarious work conditions, less financial security, and an uncertain future, stress has become a constant companion. And stress, as we know, is a major disrupter of sleep.
But perhaps the most pervasive disruptor is technology—specifically, smartphones. For those of us in Generation X, smartphones have become an almost indispensable part of our daily lives. They keep us connected, informed, and entertained, but they also come with a significant downside when it comes to sleep. The blue light emitted by screens interferes with our natural sleep cycles, tricking our brains into thinking it’s still daytime, making it harder to fall asleep and stay asleep. Moreover, the constant notifications, emails, and social media updates create a sense of urgency and stress that can keep our minds racing long after we’ve put the phone down.
This isn’t just anecdotal; the research clearly shows that our increased reliance on technology is taking a toll on our sleep. As Matthew Walker, author of Why We Sleep, puts it, “The decimation of sleep throughout industrialised nations is having a catastrophic impact on our health, our life expectancy, our safety, our productivity, and the education of our children.” We’ve become so connected to our devices that we’ve disconnected from one of the most basic human needs: rest.
Then there’s the issue of caregiving. Many of us are part of the “sandwich generation,” juggling the responsibilities of caring for ageing parents while still supporting adult children. This dual burden is unique to our cohort and is taking a significant toll on our sleep.
“But while we have no control over time itself, we do have a choice in how we orient to it, how we inhabit the moment, how we own the past and open to the future - a choice that shapes our entire experience of life, that ossuary of time. And just as it bears remembering that there are infinitely many kinds of beautiful lives, it bears remembering that there are infinitely many ways of being in time.” - Maria Popova, The Marginalian
Change of environment
I put on my ski gear, and pull my boot bag up on my back. Covered head to toe, I step outside. My skis are perched on my left shoulder, and my poles are in my right hand. I walk carefully down the snowy path and up through the village to the lift. It’s a sacred ten minutes of meditative rhythmic walking to warm me up for the day ahead.
New snow has fallen – about twenty centimetres. The snow cats have groomed the mountain during the night. It’s early and I'll be on the first lift up to the slopes.
This is the change of environment I crave the most at this time in my life. The movement from posed stability to energetic vulnerability, from the familiar to the serendipitous unknown, from the routine to the spontaneous. Here on the mountain I feel like I live life to its fullest. I feel more alive here than anywhere else. Curiosity is my catalyst — I could rest today, I could contemplate other days gone by, but I'm curious: What will the snow be like? What will my balance and form be like? What shapes of clouds will appear? What breeze will freeze my nose? Where will the trail take me? It is ski season; adventurous, mysterious and invigorating. It provides another form of lifestyle filled with the sort of vulnerability I love.
Of course everyone knows that change is constant, but there is nowhere else in the world where I see, feel, hear, touch and taste this truth more clearly than here on the side of my favourite mountain.
This magic mountain that I've skied for years and years changes all the time. It's ironic really, as it is made of stone and rock, ice and dirt - elements so strong and stable, so unmoving and unbudgeable, so unforgiving and invincible, yet it is forever changing. Of course everyone knows that change is constant, but there is nowhere else in the world where I see, feel, hear, touch and taste this truth more clearly than here on the side of my favourite mountain. Such a curious phenomenon — this alpine environment that moves and changes constantly, just like me. The weather forecast looks good today, colder than yesterday, but mostly sunny in the morning with the wind rising in the afternoon. Of course, this could change too.
Letting change flow
Arriving at the base of the mountain, I put on my ski boots, tuck my shoes away for the day, and once again perch my skis on my shoulder. I use my poles to help me navigate the steps up to the gates; it’s the beginning of the season and this morning routine of getting to the lifts still has me feeling a bit winded as I get used to the altitude. My friend is waiting for me. She and I smile brightly at each other and, seconds later, the buzzer goes off and the gates are activated. We are the first ones through, proud of ourselves for our early rising and excited to experience the thrill of another ski day together. We banter about the beautiful day ahead, our slight aches and pains and need for some stretching.
My friend is confident and bold — an expert skier. Me, I am not as confident and I am no expert. But I am bold, and she inspires me. Most of all, I am grateful for the change of scenery, communing with nature and the joy of being together again on the mountain.
Tensing up in anticipation of a coming bump or turn will surely cause a fall. The key to serenity on skis is letting change flow, becoming one with the change, and then being the change.
As we descend each run at our own pace, our skis pushing us beyond our unique comfort zones, we each experience individualized moments in the quiet rhythm of skiing. Every day on the slope is different, every turn of every carve into the snow is different, at times smooth and other times choppy. At all times, our minds must stay connected to our bodies. It is invigorating and mystifying, as we must disconnect from all worries and all other actions and stay absolutely present. Tensing up in anticipation of a coming bump or turn will surely cause a fall. The key to serenity on skis is letting change flow, becoming one with the change, and then being the change.
After a few hours of skiing our favourite trails, I tell my friend I want to stop at a lookout spot, not because I’m tired but because I want to breathe in my surroundings. She says she’ll let me have a bit of alone time and we decide she’ll do another run and meet me back here. The sky is vast and filled with a multitude of blue hues, the clouds are fantastical and bright white. The fresh cold air is thinner up here; it smells minty as it passes through my nostrils and it tastes minerally as it drips down my throat. The steam rises from my scarf as I breathe in and out, feeling the warmth of my body. This change of environment is essential to my well-being. It’s not just any change of environment though.
Chrono-diversity
It’s being up at altitude that thrills me most. The physicist Carlo Rovelli in his book “The Order of Time” captures the essence of my pause at the lookout spot. He writes,
“I stop and do nothing. Nothing happens. I am thinking about nothing. I listen to the passing of time. This is time, familiar and intimate. We are taken by it…. Our being is being in time.”
I lived and worked in this village just below the slopes for ten years, all through my thirties, and now that I am retired, I return here as much as possible. Initially when I moved away, down to sea level and no longer at altitude, it took me a long time to adjust and to adapt to being in a different time zone, but not just a different chronometric time zone, but a different “chrono-atmospheric” time zone.
I am fascinated by the way Rovelli explains how altitude changes time. He writes, “Let’s begin with a simple fact: time passes faster in the mountains than it does at sea level…
I am fascinated by the way Rovelli explains how altitude changes time. He writes, “Let’s begin with a simple fact: time passes faster in the mountains than it does at sea level… This slowing down can be detected between levels just a few centimetres apart: a clock placed on the floor runs a little more slowly than one on a table. It is not just the clocks that slow down: lower down, all processes are slower.”
When I read this, I started to understand and accept why I had found it so challenging to transition from life up on the mountain to life in the valley. All of my processes had to become slower; my mental and physical, even spiritual relationships towards time had to change in order for me to adapt and to adjust to my new surroundings. It was a very unnerving time at first, and I found myself longing to return to the mountains. Despite the fact that I enjoyed my new job, raising my children and making new friends in a different culture, my personal processes, like my coping mechanisms, had slowed down and I needed to give myself time to accept the newness of this “chrono-diversity” at sea level.
Some consider winter a time to slow down and rest, imitating elements of nature that hibernate and tuck in to escape the cold. But for me, it is this change of environment, this other way of being in time, this speeding up and expanding of time, that I long for in the winter months.
During those years, my friend stayed in the mountains; she never returned to life in the valley. And I believe this makes us different in the way we now measure time. Maybe her time does actually pass more quickly than mine? She is a speed queen and can get a million things done in one day. She thinks faster than I think, and certainly skis faster than I ski.
Some consider winter a time to slow down and rest, imitating elements of nature that hibernate and tuck in to escape the cold. But for me, it is this change of environment, this other way of being in time, this speeding up and expanding of time, that I long for in the winter months. It’s the rigour and rhythm of mountain time. Rovelli writes,
“Two friends separate, with one of them living in the plains and the other going to live in the mountains. They meet up again years later: the one who has stayed down has lived less, aged less, the mechanism of his cuckoo clock has oscillated fewer times. He has had less time to do things, his plants have grown less, his thoughts have had less time to unfold ... Lower down, there is simply less time than at altitude.”
I guess the proof is “in the physics.” As I’ve learned, it is the changeability of time in the mountains that keeps me skiing through life. Even if it seems a bit ironic and mysterious to me, I imagine I will always feel this type of change to be constant in my life. Though I suppose, that could change too.
The stakes: Health and well-being
The implications of poor sleep go beyond just feeling tired. Chronic sleep deprivation is a serious health risk. It’s linked to an increased likelihood of developing heart disease, diabetes, and cognitive issues. It also affects our ability to perform at work, maintain healthy relationships, and enjoy life’s pleasures.
The study also revealed that gender disparities in sleep are narrowing—not because women are sleeping better, but because men are sleeping worse. As more men take on caregiving and household responsibilities, they’re experiencing the same sleep struggles that women have long faced. This shift underscores the growing pressures on all of us in midlife, regardless of gender.
The path forward: Taking control of our sleep
So, what can we do? While the challenges are significant, there are steps we can take to improve our sleep and, by extension, our overall well-being.
- Prioritise sleep hygiene: Establish a regular sleep routine, limit screen time before bed, and create an environment conducive to rest. These small but significant changes can have a profound impact on your sleep quality.
- Manage stress: While it’s easier said than done, finding ways to manage stress is crucial. This might involve reevaluating your work-life balance, seeking professional support, or even making a career change if necessary.
- Limit technology use: Consider setting strict boundaries with your devices, particularly before bedtime. The blue light from screens can disrupt your sleep, so try to disconnect at least an hour before you plan to sleep. Additionally, consider turning off notifications or placing your phone in another room overnight to reduce the temptation of late-night screen time.
- Seek support for caregiving: Don’t hesitate to ask for help or explore resources that can lighten the load of caregiving. Sharing these responsibilities can reduce stress and improve your ability to rest.
- Seek professional help: It might be helpful to connect with a healthcare professional, like your doctor or a sleep specialist, who can offer personalised advice and solutions
Lack of sleep is something we can’t afford to ignore. The impact on our health and quality of life is significant, and there are steps we can take to improve the situation. Sleep isn’t a luxury; it’s a foundational ingredient for living well. By giving it the attention it deserves, we can enhance our health, happiness, and overall quality of life.
Watch for InHabit.Life’s sleep themed group coaching cohorts in the fall.
When we sleep better, we live better.