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The Power of Sleep
How Quality Sleep Enhances Your Post-Career Journey
Cara Gray
March 19, 2025
Dear Friends,
In last week’s newsletter, I talked about how technology can support us as we get older and all of the exciting innovations that are being developed. Specifically, I mentioned that I am the proud owner of a new Oura Ring, and of the many things it tracks, sleep is one of them. It tracks total sleep, efficiency (who knew that was a thing?), restfulness, REM sleep, deep sleep, latency, and timing (is your sleep aligned with nature’s 24-hour rhythm). I remain absolutely obsessed with it and would guess it will be my favorite purchase in 2025—unless I decide to get a Ragdoll kitten… that’s another newsletter!
As we journey through our Third Act, one aspect of wellness that often gets overlooked is the critical importance of sleep. This week, I’d like to shed light on why prioritizing sleep is crucial as we age and how we can improve our sleep quality for a more vibrant, energetic life. Read to the end for an AI bonus prompt! 👀
I was recently interviewed on two podcasts. If you have limited time, the first one is a good choice as the host, Ken Haman, is a psychotherapist and current Managing Director of the Advisor Institute at AllianceBernstein. He has a clear understanding of the work that I do, and if you have a listen you will understand a lot more about my process and how I work with clients.
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Why Focus on Sleep as We Age?
Recent developments in sleep science underscore the significance of quality rest, particularly for those of us in our later years. Estée Lauder’s appointment of Dr. Matthew Walker as their first-ever Global Sleep Science Advisor highlights the growing recognition of sleep’s role in overall health and well-being. As we age, our sleep patterns naturally change, but maintaining good sleep hygiene becomes even more crucial for:
1. Cognitive function and memory consolidation
2. Emotional regulation and stress management
3. Physical recovery and cellular repair
4. Immune system support
5. Hormonal balance
Tips for Better Sleep
Improving your sleep doesn’t have to be complicated. Here are some actionable steps you can take:
1. Stick to a consistent sleep schedule, even on weekends
2. Create a relaxing bedtime routine
3. Ensure your bedroom is dark, quiet, and cool
4. Limit exposure to blue light from devices before bedtime
5. Avoid caffeine and alcohol close to bedtime
6. Regular exercise, but not too close to sleep time
Supplements and Remedies
While a holistic approach to sleep is ideal, some find additional support helpful. Here are a few options to consider:
1. Arrae Sleep Capsules: As a personal favorite, these natural capsules combine magnesium, GABA, and herbal extracts to promote restful sleep. When I take them, a restful night is guaranteed!
2. Lemme Sleep Gummies: This newer supplement has gained popularity, featuring melatonin, magnesium, and L-theanine to support sleep quality.
3. Chamomile tea: A classic remedy known for its calming properties.
4. Lavender essential oil: Used in aromatherapy to promote relaxation and better sleep.
5. Magnesium glycinate: A form of magnesium that may improve sleep quality.
6. If you live in a state where cannabis is legal, some THC (indica) can also be helpful.
Remember, while supplements can be beneficial, it’s always wise to consult with your healthcare provider before starting any new regimen, especially if you’re taking other medications.
Innovations in Sleep Technology
As we embrace our Third Act, cutting-edge sleep technology offers new ways to enhance our rest:
1. Smart Beds: Companies like Sleep Number and Eight Sleep have developed beds that adjust firmness, temperature, and position in real-time based on your sleep patterns.
2. Wearable Sleep Trackers: Advanced devices from Oura Ring and Whoop provide detailed sleep metrics, including sleep stages, heart rate variability, and recovery scores.
3. Light Therapy Devices: Products like Philips GoLite BLU Energy Light and Luminette Light Therapy Glasses help regulate circadian rhythms, especially beneficial for those dealing with jet lag or seasonal changes.
4. White Noise Machines with AI: The Nightingale Smart Home Sleep System uses AI to create personalized sound environments that mask disruptive noises.
5. Sleep-Inducing Headbands: Devices like Muse S and Philips SmartSleep Deep Sleep Headband use EEG technology to monitor brain activity and play sounds that encourage deeper sleep.
6. Cooling Systems: The Ooler Sleep System and ChiliPad offer precise temperature control for your bed, catering to individual preferences for optimal sleep.
These innovations demonstrate how technology can be leveraged to improve sleep quality, offering exciting possibilities for those of us committed to optimizing our Third Act wellness.
🔥 Bonus: Create a Custom Sleep Plan with AI
An excellent AI prompt (I am a fan of both Chat GPT and Perplexity) to help diagnose and find custom solutions for sleep issues could be:
“I’m having trouble sleeping. My typical sleep routine is [describe your bedtime routine, sleep environment, and habits]. I usually go to bed at [time] and wake up at [time]. My main sleep issues are [describe your specific problems, e.g., difficulty falling asleep, waking up frequently, not feeling rested]. I’ve tried [list any remedies or solutions you’ve already attempted]. Given this information, can you provide a personalized analysis of potential causes for my sleep difficulties and suggest tailored solutions, including lifestyle changes, sleep hygiene improvements, and any relevant technologies or products that might help?”
Some additional resources to explore!
💡 As we design our next chapter, let’s not underestimate the power of a good night’s sleep. It’s not just about feeling refreshed; it’s about giving ourselves the best chance to fully engage in and enjoy this exciting chapter of our lives.
Sweet dreams and here’s to your vibrant Third Act!
Stay tuned for weekly content about travel, health, relationships, identity, spirituality, doing good and starting a new venture as it relates to your third act/the next chapter in your life ✨
Please subscribe and forward this newsletter to others who are thinking about planning their third act. Thanks for your support 🙏.
Warm regards,
Cara Gray
Third Act Consultant, CPRC, CEPA™️
P.S. If you want to start planning your third act, set up a time on my calendar for a chat: Schedule a Chat with Cara