Dr. Vonda Wright

And the caveat to that is your testosterone may still be in the normal range, 250 to over 1,000, but most men don't check their testosterone when they're 20 or 30. So you still may be in the normal range, but your normal, I'm making a random person up here, your normal may be 850, and now you're 450. So for your body, it's a dramatic change, and that affects sleep cycles and everything.

And the caveat to that is your testosterone may still be in the normal range, 250 to over 1,000, but most men don't check their testosterone when they're 20 or 30. So you still may be in the normal range, but your normal, I'm making a random person up here, your normal may be 850, and now you're 450. So for your body, it's a dramatic change, and that affects sleep cycles and everything.

So that's why sleep in our 40s becomes more difficult.

So that's why sleep in our 40s becomes more difficult.

I totally agree with you because there was a time in my life when I didn't sleep. In graduate school, and then I had a baby, and then I was in residency, and it frightens me how much sleep I lost because we know now it's so critical for longevity in biology. But The things I'm about to say to you are not rocket science and yet I find They're hard for people to get in a habit of doing.

I totally agree with you because there was a time in my life when I didn't sleep. In graduate school, and then I had a baby, and then I was in residency, and it frightens me how much sleep I lost because we know now it's so critical for longevity in biology. But The things I'm about to say to you are not rocket science and yet I find They're hard for people to get in a habit of doing.

Science shows us we must go to bed and wake up at the same time to set our daily clock. During the night, we build up a protein called adenosine. We wake up and it's at our highest. We try to see the sun unless it's the dead of winter to start our day. But if we have uneven sleep schedules, then that clock is off. So protecting your go-to-bed time and protecting your waking-up time.

Science shows us we must go to bed and wake up at the same time to set our daily clock. During the night, we build up a protein called adenosine. We wake up and it's at our highest. We try to see the sun unless it's the dead of winter to start our day. But if we have uneven sleep schedules, then that clock is off. So protecting your go-to-bed time and protecting your waking-up time.

So for instance, I live on the East Coast. We're on the West Coast. I have stayed on East Coast time. That happens to me when I come down the way.

So for instance, I live on the East Coast. We're on the West Coast. I have stayed on East Coast time. That happens to me when I come down the way.

Yes. And then you're not exhausted or jet-lagged. It's a little weird if you have to do business or go out, but... If I'm having a party at my house, I'm like, see yourselves out, guys. You have fun. I'm going to bed. It's 9.30. So for our house, it's 9.30 to 5, like clockwork. Number one.

Yes. And then you're not exhausted or jet-lagged. It's a little weird if you have to do business or go out, but... If I'm having a party at my house, I'm like, see yourselves out, guys. You have fun. I'm going to bed. It's 9.30. So for our house, it's 9.30 to 5, like clockwork. Number one.

Number two, I am not a holder to intermittent fasting, but what I am a holder to is time restricted, meaning fasting. I'm going to eat as early as possible so that by 9.30, everything is out of my digestive system. I'm spending no energy. And that helps us sleep better. Number three, I always say, don't throw rocks at me.

Number two, I am not a holder to intermittent fasting, but what I am a holder to is time restricted, meaning fasting. I'm going to eat as early as possible so that by 9.30, everything is out of my digestive system. I'm spending no energy. And that helps us sleep better. Number three, I always say, don't throw rocks at me.

But in midlife, especially for midlife women, alcohol is a total sleep disruptor. Because when we're young, we think, oh, of course, it makes me sleep better. What it does is it makes us pass out. But if you're tracking your sleep, you'll see that you're not entering into the really deep sleep levels. And this is being talked about a lot lately, except I don't see people adjusting to it.

But in midlife, especially for midlife women, alcohol is a total sleep disruptor. Because when we're young, we think, oh, of course, it makes me sleep better. What it does is it makes us pass out. But if you're tracking your sleep, you'll see that you're not entering into the really deep sleep levels. And this is being talked about a lot lately, except I don't see people adjusting to it.

I mean, I find that when I work with my longevity patients, they're willing to do almost anything. except give up the glass or two or four of wine at dinner because it's so cultural. It's so almost like a ritual. And people come to believe that they need that to relax when in fact it inhibits their sleep. So timing of sleep. We talked about not eating three hours. We've talked about alcohol.

I mean, I find that when I work with my longevity patients, they're willing to do almost anything. except give up the glass or two or four of wine at dinner because it's so cultural. It's so almost like a ritual. And people come to believe that they need that to relax when in fact it inhibits their sleep. So timing of sleep. We talked about not eating three hours. We've talked about alcohol.

And then, you know, something I do, something that's very helpful is I take my magnesium, which is a supplement that I think most people need, especially for bones, at night. I also suggest that women, if they're taking progesterone, take it at night.

And then, you know, something I do, something that's very helpful is I take my magnesium, which is a supplement that I think most people need, especially for bones, at night. I also suggest that women, if they're taking progesterone, take it at night.