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.
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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.