Middle-of-the-night insomnia is a common sleep disorder experienced by people of all ages. But, according to the National Sleep Foundation, insomnia is more common in middle-aged and older adults. Approximately 40% of older adults in the United States have reported symptoms of insomnia.
It’s a known fact that sleeplessness affects more women than men. More than one in four women in the United States experience insomnia, compared with fewer than one in five men. Still, that’s almost 20% of men.
When it comes to insomnia in women, one of the main culprits is hormones. So when hormone levels spike or drop, such as during the menstrual cycle, during and after pregnancy, and especially around menopause, women may be more vulnerable to sleep problems. It’s not surprising then that when a middle-aged woman complains of waking up in the middle of the night, many are quick to blame menopause. And yes, although middle-of-the-night insomnia in middle-aged women can be and is often caused by menopause, it can also be caused by a number of other factors including stress, mental health and chronic medical conditions.
As for middle-aged men, the reason(s) behind their middle-of-the-night insomnia can’t be as easily dismissed. Although there is such a thing as “male menopause” (called andropause), it’s important to note that while its symptoms can be similar to those experienced by women during menopause, male menopause is NOT a recognized medical condition. Instead, testosterone decline in aging men is considered a normal part of the aging process. This decline in testosterone levels can start in a man’s late 40s or early 50s, and can result in various symptoms, including low libido, erectile disfunction, fatigue, decreased energy levels, mood changes, decreased muscle mass and strength, and, yes, a decrease in sleep quality.
Interestingly, whether due to stereotypes and gender norms, middle-aged men are less likely to talk openly about their insomnia than women. Some men feel that discussing their sleep problems is not seen as masculine or tough, and so are less likely to bring it up, while others don’t realize that that insomnia is a treatable medical condition and that it’s not something they have to live with.
In this blog post, we’ll be exploring five of the most common causes of middle-of-the-night insomnia in middle-aged men and how to deal with it.
Top 5 Causes of Middle-of-the-Night Insomnia in Men
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1. Stress and Anxiety:
One of the primary causes of insomnia in middle-aged men is stress and anxiety. This can stem from work-related stress, financial worries, and relationship issues, among others.
Some of my favorite books for dealing with Stress and Anxiety:
Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (The Path to Calm) by Nick Trenton. Author Nick Trenton walks you through all of your inner obstacles with detailed and proven techniques to help you rewire your brain, control your thoughts, and change your mental habits. No more self-deprecating talk and no more sleepless nights with racing thoughts.
Unf#ck Your Brain by Faith G. Harper, PhD, is a no-nonsense and helpful guide on how to cope with a slew of mental-health issues that are hell-bent on ruining the lives of millions of people worldwide. With humor, patience, science, and lots of good-ole swearing, Dr. Faith explains what’s going on in your skull, and talks you through the process of retraining your brain to respond appropriately to the non-emergencies of everyday life, and to deal effectively with old, or newly acquired, traumas (particularly post-traumatic stress disorder).
2. Sleep Apnea:
Sleep apnea is a sleep disorder that results in disrupted breathing during sleep. This can cause middle-of-the-night awakenings, making it difficult to fall back asleep.
Want to know if you suffer from sleep apnea without having to book an expensive night in a sleep clinic? You can purchase a pulse oximeter rom Amazon.com or Amazon.ca to screen for signs of sleep apnea.
A pulse oximeter measures the amount of oxygen in your blood. The blood carries oxygen to your brain, and if the percentage of oxygen in the blood is always above 94% during sleep, then your brain is getting the oxygen during sleep that it needs, and you will likely wake refreshed. If the brain does not get consistent oxygen during sleep, then you might have signs of sleep apnea, which are morning headache, excessive daytime tiredness, insomnia, snoring, gasping for air during sleep, dry mouth, etc.
This one vibrates to notify you and marks it in the report if your O2 level is lower than the preset threshold and heart rate is lower or higher than the preset threshold but it’s considerably more expensive. Here’s a similar one on Amazon.ca.
3. Medical Conditions:
Chronic medical conditions, such as acid reflux, arthritis, and heart disease, can cause discomfort and pain that wakes a person up in the middle of the night.
If you have or suspect that you have any of those conditions, consult your physician for treatment options.
4. Hormonal Changes:
Hormonal changes in middle-aged men, such as declining testosterone levels, can affect sleep quality and cause middle-of-the-night insomnia.
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Another popular option for increased energy is Vimerson Health Multivitamin for Men. It contains 20 vitamins, minerals and acids, as well as three proprietary blends of herbs, to help you tackle each day (and night) head on.
It’s important to note that in rare cases, taking supplements may temporarily cause upset stomach, flatulence, belching, stomach pain and/or cramps, acid reflux, heartburn, and a slew of other side effects like agitation, headaches and dizziness. Supplements contain ingredients which may interact with other medications you may be taking, or medical conditions you may have. Consequently, always consult your healthcare professional before taking any nutritional supplements.
As for buying actual testosterone online – don’t. If you think you may have abnormally low testosterone consult your doctor. The only safe use of testosterone is doctor-prescribed testosterone replacement therapy.
5. Substance Use:
Substance use, such as alcohol and caffeine, can interfere with the quality of sleep and cause awakenings in the middle of the night. Any amount of alcohol consumption decreases your sleep quality. A low amount of alcohol (even just one beer or glass of wine) can decrease your sleep quality by 9.3%. A moderate amount (two glasses) can decrease your sleep quality by 24% and a high amount (three or more glasses) can decrease your quality by as much as 39.2%.
For Persistent Sleep Issues
It’s important to note that these are only some of the most common causes of middle-of-the-night insomnia in middle-aged men. If you’re experiencing persistent sleep issues, it’s best to consult with a doctor to determine the underlying cause and find appropriate treatment.
And guys – if you’re one of these macho types who thinks admitting to not being invincible is a weakness, please, be open and honest about your insomnia. This will help you to get the treatment you need, as well as find support and encouragement from others who are experiencing similar symptoms. Additionally, talking about your insomnia can help to reduce stigma and encourage others to seek help as well.
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