Toro Blanco Health and Fitness Coaching

12/09/2026

Sleep and fat loss: The Real Connection ... (and what to do about it)
We talk endlessly about diet and exercise but as i say to my clients each week, there's a third pillar that quietly sabotages fat loss for millions of people and it's the one most ignored.
SLEEP!
Here's what's actually happening when sleep is poor:
1) Your hunger hormones flip against you Poor sleep increases ghrelin (the hormone that makes you hungry) and decreases leptin (the hormone that tells you you're full). The result? You eat more, often without realising why.
2) Cravings shift toward high calorie foods It's not just "more hunger" sleep deprivation specifically increases cravings for sugar and refined carbs. Your brain's reward centres become more reactive to junk food when you are tired.
3) Insulin sensitivity drops Just a few nights of poor sleep can measurably reduce how well your body processes carbohydrates, meaning more of what you eat gets stored as fat, not used as energy.
4) Recovery and performance suffer Poor sleep reduces workout quality, strength output, and the muscle-building/repair process, meaning even your training becomes less effective.
5) Willpower genuinely weakens Decision-making and impulse control decline with poor sleep. That "why did I eat that entire packet" moment?
Often, it's not weak willpower, it's biology.

However, as I say to all my clients. THINK AHEAD! This is about discipline, plan to sleep well, electronic devices switched off and plan to have nothing of high stress the next morning.

Here's the uncomfortable truth: You can eat perfectly and train hard, but if sleep is consistently poor, you're working against your own physiology.

So what can you actually do about it, I hear you ask…?

A) Consistency over perfection, same sleep/wake time, even on weekends, yes I am aware it’s not always possible…but try!
B) Morning light exposure, regulates your circadian rhythm ( I am aware not easy in northern countries in the winter.
C) Limit caffeine after early afternoon (15:00-16:00, if you go to bed at 22:00)
D) Create a wind-down routine, dim lights, reduce screens 30-60 minutes before bed
E) Keep your room cool and dark, easier said than done in summer but there are many way to keep it cool
F) Don't underestimate stress management, a racing mind is one of the biggest sleep disruptors

The real question isn't "diet or exercise?"
It's: are you giving your body what it needs to actually use that diet and exercise effectively?
This is more of a common occurrence than you would imagine, especially amongst the young adults who think they have it all dealt with….
Sleep isn't the reward at the end of a productive day. It's the foundation that makes everything else work.
What's your biggest sleep struggle right now? Genuinely curious, drop it in the comments.

24/08/2026

Which is better Weight Loss Drugs Or Exercise and Nutrition?

Most debates about obesity focus on "weight loss". But the real question is: what is the healthiest way to change physiology long-term?

1) Exercise is not “just calories” it rewires biology
Regular training drives adaptations through pathways like PGC 1α (mitochondrial biogenesis and endurance capacity) and mTOR (muscle protein synthesis and strength). The downstream benefits are broader than weight alone:

a) Improved insulin sensitivity
b) Better cardiovascular function and blood pressure
c) Reduced inflammation
d) Improved sleep, mood, and functional capacity
e) Greater muscle and bone health (especially important as we age)

These adaptations are typically durable when you keep moving, not because they suppress appetite, but because they change how the body runs.

2) GLP 1 / incretin drugs work powerfully, but they are different
Medications like semaglutide (Ozempic/Wegovy) and related GLP 1 therapies can be life-changing for many people, particularly those with serious obesity or metabolic disease. They help primarily by reducing appetite and improving glucose regulation.

But here is the key clinical tension:

The strongest benefits often track with ongoing treatment.
When the medication stops, many people regain weight unless lifestyle strategies and body composition protections are already in place.
To caveat this with the GLP-1 medications significantly increase the risk of pancreatitis (or prior pancreatic inflammation), Severe gastrointestinal disease or prior severe GI intolerance, Active gallbladder disease or history of gallstones / cholecystitis, Significant kidney disease (especially if dehydrated or having vomiting/diarrhoea) GLP 1–related GI side effects can cause dehydration, which can worsen kidney function. This is particularly important in CKD, prior AKI, or frail patients. GLP 1s commonly reduce appetite. In people who are already underweight, malnourished, or at risk of anorexia/bulimia, the risk is worsening nutritional status, muscle loss, and frailty.
3) The long-term question should be: “How do we maintain health?”
If the goal is healthy living, then we should ask:
a) Are we treating obesity as a chronic metabolic condition? This may require lifelong medication for many.
b) Or should we reserve pharmacotherapy more narrowly for those with medical need (e.g., severe obesity, obesity with complications), using it as a time-limited tool, while sustainable behaviour change builds? Probably the most difficult in this day and age.

My position (to invite debate)
“Weight loss drugs should be limited in time and targeted to serious obesity, with exercise and nutrition used as the long-term foundation”.

I’m not arguing that GLP 1s have no place. I’m arguing they should not become the default “set-and-forget” solution for people who don’t have a medical indication. However, my hypothesis is against the backdrop of the news that NHS will soon make this freely available. The same thing will happen, if you remember Type II diabetes medication Metformin et.al was invented, meaning individuals did not change their habits and behaviours and instead obesity and type II has continued to rise. My argument is that we need more stick and less carrot...

If we want the benefits beyond the scales, strength, cardiovascular resilience, insulin sensitivity, and lasting function, then training should be central, not optional.

What do you think?
Should GLP 1 therapy be time-limited for most, reserved for severe obesity, or is long-term medication appropriate for a larger group?

I’d genuinely like to hear different evidence-based views.

“In my view, the body doesn’t learn habits from injections, it learns them from training, nutrition, and consistency. Medication can help start the process, but it can’t replace physiology and lifestyle long-term.”

15/08/2026

On Thursday 6 August, my long-standing clients Frazer and Helen Geddes took part in the L'étape du tour femme 2026 for the third time. The 120 km route featured some of the most famous, and demanding climbs ridden in the Tour de France each year. Both achieved great results, most notably Helen who achieved the "Best UK female for her age category", which is an achievement in line with her continued improvement. This doesn’t come as a surprise to me but needs to be celebrated not because of her achievements but because of her consistency to the training and consistent changing circumstances that surround all of us every day, children, parent’s, partners and general life et.al.
I often hear people say, “I couldn’t do that,” “It would be too much,” or “I don’t have the time or money”.
Yet small choices, like cutting back on a couple of takeaways each month, can create the space to invest in your health. Looking back, Helen and Frazer’s progress began with that kind of small sacrifice seven years ago. When they started working with me, the goal was simply to become healthier: to improve nutrition, build cardiovascular fitness, and reach a healthy weight. As I often say, it’s not rocket science, but it does require a shift in mindset, understanding what real health takes in the sedentary world we live in, and choosing carefully where we spend our time and money on. Do something today that your future self will be proud of.
Returning to Helen and Frazer, their progress started with just 60 to 90 minutes a day, five to six times a week, focused on the basic exercises we began with. Month by month, we made small improvements, re-tested scrutinised the results and made the corrections for those marginal gains adding up. The truth is, most of us can find 60 to 90 minutes a day to invest in our health.
This shows for both of them, not only dedication to the event which they have now gone back to 3 times and counting but throughout the year, to have the consistency especially throughout our yearly testing that everyone of my client's face. This gives us a lesson in life. “There is more in you than you think”. It just requires the will power and dedications and unwavering willingness to trust in the process or marginal gains that few believe in. With every passing year I can see in both of them but more apparent in Frazer who is now 60 (Sorry Frazer for mentioning it 🙏) few men look as good as he does, few heal and have an immune system as he does and few recover as fast as he does and it’s 90% + down to his nutrition and exercise and doing the simple things every day… day after day.
I am both extremely proud of them and excited about the years to come.

My bigger question for those of you reading this post. What are you going to do with your 90 minutes today…..? 😁

10/08/2026

Can I exercise if I’m on blood pressure medication?
If you’ve been prescribed blood pressure medication and you’re unsure whether exercise is safe, you’re not alone. A lot of people get vague advice like “take it easy” … and then they do less and less, often without realising that long-term inactivity can make heart health harder, not easier.
The good news?
Exercise is often beneficial for people with high blood pressure, but how you approach it matters.
1) Why blood pressure meds can make exercise feel confusing
Different medications can affect how your body responds during activity. For example, some can lower your heart rate or affect how you feel dizzy or tired. That means one common “fitness rule” may not work for you in the same way:
Heart rate may not be a reliable intensity guide for everyone on medication. Blood lactic is the best measure of intensity, getting this completed properly isn’t easy and needs a proper health and fitness coach.
2) A better way to measure effort: use RPE
Instead of relying only on numbers, use a simple scale called **RPE (Rate of Perceived Exertion) a caveat to this is it takes time to understand how your body adapts to exercise, it will take 6 weeks + before you know.
0 = nothing / resting
10 = maximum effort
For many people starting out, a safe starting range is:
✅ RPE 4–6 = comfortably challenging
You should still be able to talk in short sentences (you’re not “gasping”).
This helps you train smarter, especially if your medication affects heart rate.
3) How to exercise safely (simple rules that work)
Here are practical guidelines you can start with:
• Warm up longer than you think you need
Give your body time to adjust before you work harder. 20+ minutes
• Start low, build gradually
Instead of jumping into intense sessions, aim for consistency first.
• Stand up slowly (especially from floor exercises)
Some blood pressure medications can increase dizziness risk when changing positions.
• Hydrate well
If you take diuretics (“water tablets”), hydration becomes even more important especially in warm weather. To be honest the majority of blood pressure medication makes your kidneys work harder and therefore you probably need to double your water intake.
• Train in a “safe zone”
You should feel challenged, but not unwell.
4) What to watch for (when to stop and get advice)
Stop exercising and seek medical advice if you experience:
chest pain or pressure
unusual shortness of breath (which means when not exercising,)
fainting or severe dizziness
symptoms that feel “wrong” for you (again best monitored by someone when you start.
And always check with your health and fitness coach (check they have appropriate qualifications) or sports physician (not local GP) before changing your exercise routine, particularly if you’re new to training or adjusting medication.
5) The best starting plan (for most people)
A simple, sustainable routine to begin with:
2–3 days per week
Walking or cycling for cardiovascular (ask for more tailored advice)
Light strength training (bodyweight, bands, or light weights.
Please don’t hesitate to write to me if you wish to start your rehabilitation journey…

Chris Roy is a multi-award-winning coach specialising in health/fitness and Metabolic Syndrome

20/07/2026

Let's Talk Protein: Myths, Types, and Getting It Right 🥩🥦

🥩 PROTEIN: Let's Bust the Myths and Get the Facts Straight 💪

Protein is having a moment “A never ending moment! …. protein bars, protein water, protein coffee... but how much do we actually know about it? From what I can see and hear not very much… Lets do the Myths first, which there are many….
🚫 Myth #1: "More protein is always better"
Your body can only use so much protein at once for muscle repair and growth (roughly 20 g per sitting for most people that is 3x per day Max). The rest gets used for energy or stored as fat. More isn't automatically better; it's about consistency and timing. (timing is important, as is exercise to absorb more)
🚫 Myth #2: "You need protein powder to build muscle"
Whole foods like eggs, chicken, fish, lentils, tofu, and Greek yogurt do the job just fine. Supplements are convenient, not magic.
🚫 Myth #3: "Plant protein is inferior"
Plant proteins (beans, quinoa, tofu, chickpeas) can absolutely meet your needs, you just need a bit more variety to get all essential amino acids. Combining sources (like rice + beans) does the trick.
🚫 Myth #4: "High protein diets are automatically healthy"
Not if they replace fibre-rich carbs and veggies! Balance matters more than any single macro.
🍗 The Different Types of Protein (and Why Variety Matters)
Animal-based: Chicken, fish, eggs, dairy — "complete" proteins with all essential amino acids.
Plant-based: Lentils, chickpeas, tofu, tempeh, quinoa — great for fibre + heart health.
Whey protein: Fast-digesting, popular post-workout. (Also depends on the type and length of exercise/training)
Casein protein: Slow-digesting, great before bed for overnight muscle repair.
Collagen protein: Supports skin, joints, and connective tissue (not a complete protein, but valuable for specific goals).
💡 Mixing sources throughout the day = better nutrient coverage.
⚠️ The Risks of Overdoing It (this is what they don’t tell you, but I discuss regularly with my clients.
Too much protein, especially from supplements isn't harmless:

Kidney strain: Especially risky for those with existing kidney issues, as kidneys work overtime to filter excess nitrogen waste.
Dehydration: High protein metabolism increases water demand.
Digestive issues: Bloating, constipation (especially with low fibre intake).
Nutrient imbalance: Overloading protein can crowd out important carbs, fats, vitamins, and minerals.
Unnecessary strain on the liver, over long periods of very high intake.
Weight gain: Yes, excess protein (like excess anything) can convert to fat if you're in a calorie surplus.
✅ The Takeaway
Protein is essential, for muscle repair, hormone function, immune health, and more. But it works best as part of a balanced diet, not a stand-alone hero. Whole foods, variety, and moderation win over hacks and mega-doses every time.

A Few References for You;
Harvard T.H. Chan School of Public Health, The Nutrition Source: Protein
National Institutes of Health (NIH), Office of Dietary Supplements, Protein fact sheet
Recommended dietary allowance (~0.8g-.1.0g/kg body weight for average adults), and the idea that protein needs vary by activity level, age, and goals. Best to discuss this with a well-qualified health and fitness coach, who can calculate this for you. 😊
Academy of Nutrition and Dietetics, position papers on vegetarian/vegan diets
Journal of the International Society of Sports Nutrition (JISSN), various peer-reviewed papers on protein timing and type my of Nutrition and Dietetics vegetarian diets position paper
National Kidney Foundation, High Protein Diets: Are They Safe?
Mayo Clinic, commentary on high-protein diets and kidney function in people with pre-existing kidney disease

18/06/2026

Sleep Hacks That Actually Work in Your 40s and beyond 😴
Struggling to get a good night's sleep? You're not alone and it's not just in your head.

From the moment we hit our 40s, sleep changes. You might find it harder to fall asleep, you wake up more often, or you feel exhausted even after what should have been a full night's rest. Sound familiar, well to many of my clients it is a regular discussion we have?

The good news?
There are simple, science backed changes you can make tonight that will genuinely improve your sleep no expensive gadgets or miracle supplements required. Although, if you're into that sort of thing the placebo will also help 🤣

Here are the sleep hacks that actually work.
1. 🌡️ Cool Your Bedroom Down
Your body needs to drop its core temperature to fall asleep and stay asleep. As we age, this thermoregulation becomes less efficient, which is one reason sleep gets harder after 40.
What to do:
Aim for a bedroom temperature of around 16–18°C
Use lighter bedding or a fan if needed. Sometimes the fan noise also helps to channel your concentration into a dropping off phase of sleep.
Try a warm bath or shower 1–2 hours before bed counterintuitively, this helps your body cool down faster afterwards

2. ☀️ Get Morning Light Within 30 Minutes of Waking
This is one of the most powerful (and free) sleep hacks available. Morning light resets your circadian rhythm your body's internal clock, which directly controls when you feel sleepy at night. I know not all countries have light in the morning all year around.
What to do:
Step outside within 30 minutes of waking up
Even on cloudy days, outdoor light is far more powerful than indoor lighting
Just 10–15 minutes makes a measurable difference
If you can't get outside, sit by a bright window
"One of my clients Sarah started walking the dog first thing in the morning instead of after breakfast. I personally wanted her to run however we settled for fast walking. Within a week she was falling asleep faster at night."

3. Create a Proper Wind-Down Routine (Start 60 Minutes Before Bed)
Your brain needs a signal that sleep is coming. Without a transition period, you're essentially asking your body to go from 100mph to zero instantly and that rarely works.

A simple 60-minute wind-down routine:

60 mins before bed: Turn off overhead lights, switch to lamps or warm lighting

45 mins before bed: Put your phone face down or in another room. Probably the hardest thing for those of you reading this article now.
30 mins before bed: Do something calming reading (a real book, yes one you can actually turn pages 🤣), gentle stretching, or light journalling
15 mins before bed: Get into bed, keep the room dark and quiet
4. 📱 The Phone Rule That Changes Everything
Blue light from screens suppresses melatonin — the hormone that makes you sleepy. But it's not just the light. Scrolling through social media, reading news, or checking emails keeps your brain in an alert, problem-solving state right when it needs to be winding down.

What to do:
Set a hard rule: no screens 45–60 minutes before bed
Use your phone's "Do Not Disturb" or "Sleep Mode" feature
Charge your phone outside the bedroom if possible
If you must use your phone, switch to night mode and reduce brightness
5. ☕ Watch Your Caffeine Cut-Off Time
Caffeine has a half-life of around 5–7 hours, meaning if you have a coffee at 3pm, half of that caffeine is still in your system at 8–10pm. For many people over 40, caffeine sensitivity increases, making this even more impactful.
What to do:
Set a caffeine cut-off of no later than 1–2pm
Remember hidden caffeine sources: tea, fizzy drinks, chocolate, and some medications
Switch to herbal teas in the afternoon, chamomile, valerian root, and passionflower are all associated with better sleep
6. 🧘 Try the 4-7-8 Breathing Technique
This simple breathing exercise activates your parasympathetic nervous system, essentially your body's "rest and digest" mode. It's particularly effective if you lie awake with a busy mind. It may sound weird but all top athletes us these every day to reduce heart rate and enter relaxation pre bed.
How to do it:

Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Repeat 3–4 times
Many people report falling asleep before they even finish the second or third cycle. It sounds almost too simple — but the science behind it is solid.
7. 🍷 Rethink That Nightcap
Many people over 40 use a glass of w**e or b**r to "wind down" before bed. And while alcohol does make you feel sleepy initially, it significantly disrupts the quality of your sleep, particularly your REM sleep, which is the restorative deep-sleep stage. I am still shocked and how many of my own clients drink regularly, even though they know how toxic it is.
What actually happens when you drink before bed:
You fall asleep faster initially
But you wake up more frequently in the second half of the night
Your REM sleep is suppressed
You feel groggy and unrefreshed in the morning
What to do:
Try to stop drinking alcohol at least 3 hours before bed
Replace the evening drink with a warm herbal tea ritual instead
If you're using alcohol to manage anxiety or stress, that's worth exploring with your therapist/ psychiatrist or you could try your GP but don’t be surprised if they immediately try to medicate you to get you out the door. So try your health and fitness coach or therapist before seeing your GP.

8. 🛏️ Only Use Your Bed for Sleep (and S*x)
This is a well-established principle from Cognitive Behavioural Therapy for Insomnia (CBT-I). If you work in bed, watch TV in bed, or scroll your phone in bed, your brain starts to associate your bed with wakefulness and stimulation, the opposite of what you want.
What to do:
Keep all screens, work, and eating out of the bedroom
If you can't sleep after 20 minutes, get up and do something calm in low light until you feel sleepy then return to bed
Over time, your brain will relearn that bed = sleep
9. 💊 Consider Magnesium
Magnesium is one of the few supplements with genuine evidence behind it for sleep. Many adults particularly those over 40 are deficient in magnesium, and low levels are associated with poor sleep quality and restless legs.
What to do:
Consider a magnesium glycinate or magnesium threonate supplement (these forms are best absorbed)
Take it 30–60 minutes before bed
Alternatively, eat magnesium-rich foods: dark leafy greens, pumpkin seeds, almonds, dark chocolate, and bananas
Always check with your health and fitness coach and private nutritionist before starting supplements, especially if you take medication.

10. 📓 The 5-Minute Brain Dump
One of the biggest barriers to sleep for people in their 40s is a racing mind — running through tomorrow's to-do list, replaying conversations, or worrying about things you can't control at 11pm.

What to do:
Keep a notebook by your bed
(am a big advocate of this, I do this every night)
Before you start your wind-down routine, spend 5 minutes writing down everything on your mind tasks, worries, ideas, reminders

Once it's on paper, your brain can "let go" of the need to keep recycling those thoughts

Some people also find writing 3 things they're grateful for helps shift their mental state before sleep

Quick-Reference Sleep Checklist ✅
Here's your simple daily checklist for better sleep:

Get outside within 30 minutes of waking

No caffeine after 1–2pm

Stop alcohol at least 3 hours before bed

Begin wind-down routine 60 minutes before bed

No screens 45 minutes before bed

Cool bedroom to 16–18°C

Do the 4-7-8 breathing in bed

Keep a notepad for brain dumps

Only use bed for sleep and if your lucky enough S*x also.

The Bottom Line
Better sleep after 40 isn't about a miracle pill or an expensive mattress (though a good mattress helps!). It's about consistent small habits that work with your body's natural rhythms rather than against them.

Pick just two or three of these hacks to start with this week. Don't try to implement everything at once. Small, sustainable changes compound quickly and within a week or two, you could be sleeping better than you have in years.
If you would like a true change to your lifestyle and fitness.
You know where I am. 😊

Sleep Hacks That Actually Work in Your 40s and beyond 😴
Struggling to get a good night's sleep? You're not alone and it's not just in your head.

From the moment we hit our 40s, sleep changes. You might find it harder to fall asleep, you wake up more often, or you feel exhausted even after what should have been a full night's rest. Sound familiar, well to many of my clients it is a regular discussion we have?

The good news?
There are simple, science backed changes you can make tonight that will genuinely improve your sleep no expensive gadgets or miracle supplements required. Although, if you're into that sort of thing the placebo will also help 🤣

Here are the sleep hacks that actually work.
1. 🌡️ Cool Your Bedroom Down
Your body needs to drop its core temperature to fall asleep and stay asleep. As we age, this thermoregulation becomes less efficient, which is one reason sleep gets harder after 40.
What to do:
Aim for a bedroom temperature of around 16–18°C
Use lighter bedding or a fan if needed. Sometimes the fan noise also helps to channel your concentration into a dropping off phase of sleep.
Try a warm bath or shower 1–2 hours before bed counterintuitively, this helps your body cool down faster afterwards

2. ☀️ Get Morning Light Within 30 Minutes of Waking
This is one of the most powerful (and free) sleep hacks available. Morning light resets your circadian rhythm your body's internal clock, which directly controls when you feel sleepy at night. I know not all countries have light in the morning all year around.
What to do:
Step outside within 30 minutes of waking up
Even on cloudy days, outdoor light is far more powerful than indoor lighting
Just 10–15 minutes makes a measurable difference
If you can't get outside, sit by a bright window
"One of my clients Sarah started walking the dog first thing in the morning instead of after breakfast. I personally wanted her to run however we settled for fast walking. Within a week she was falling asleep faster at night."

3. Create a Proper Wind-Down Routine (Start 60 Minutes Before Bed)
Your brain needs a signal that sleep is coming. Without a transition period, you're essentially asking your body to go from 100mph to zero instantly and that rarely works.

A simple 60-minute wind-down routine:

60 mins before bed: Turn off overhead lights, switch to lamps or warm lighting

45 mins before bed: Put your phone face down or in another room. Probably the hardest thing for those of you reading this article now.
30 mins before bed: Do something calming reading (a real book, yes one you can actually turn pages 🤣), gentle stretching, or light journalling
15 mins before bed: Get into bed, keep the room dark and quiet
4. 📱 The Phone Rule That Changes Everything
Blue light from screens suppresses melatonin — the hormone that makes you sleepy. But it's not just the light. Scrolling through social media, reading news, or checking emails keeps your brain in an alert, problem-solving state right when it needs to be winding down.

What to do:
Set a hard rule: no screens 45–60 minutes before bed
Use your phone's "Do Not Disturb" or "Sleep Mode" feature
Charge your phone outside the bedroom if possible
If you must use your phone, switch to night mode and reduce brightness
5. ☕ Watch Your Caffeine Cut-Off Time
Caffeine has a half-life of around 5–7 hours, meaning if you have a coffee at 3pm, half of that caffeine is still in your system at 8–10pm. For many people over 40, caffeine sensitivity increases, making this even more impactful.
What to do:
Set a caffeine cut-off of no later than 1–2pm
Remember hidden caffeine sources: tea, fizzy drinks, chocolate, and some medications
Switch to herbal teas in the afternoon, chamomile, valerian root, and passionflower are all associated with better sleep
6. 🧘 Try the 4-7-8 Breathing Technique
This simple breathing exercise activates your parasympathetic nervous system, essentially your body's "rest and digest" mode. It's particularly effective if you lie awake with a busy mind. It may sound weird but all top athletes us these every day to reduce heart rate and enter relaxation pre bed.
How to do it:

Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Repeat 3–4 times
Many people report falling asleep before they even finish the second or third cycle. It sounds almost too simple — but the science behind it is solid.
7. 🍷 Rethink That Nightcap
Many people over 40 use a glass of w**e or b**r to "wind down" before bed. And while alcohol does make you feel sleepy initially, it significantly disrupts the quality of your sleep, particularly your REM sleep, which is the restorative deep-sleep stage. I am still shocked and how many of my own clients drink regularly, even though they know how toxic it is.
What actually happens when you drink before bed:
You fall asleep faster initially
But you wake up more frequently in the second half of the night
Your REM sleep is suppressed
You feel groggy and unrefreshed in the morning
What to do:
Try to stop drinking alcohol at least 3 hours before bed
Replace the evening drink with a warm herbal tea ritual instead
If you're using alcohol to manage anxiety or stress, that's worth exploring with your therapist/ psychiatrist or you could try your GP but don’t be surprised if they immediately try to medicate you to get you out the door. So try your health and fitness coach or therapist before seeing your GP.

8. 🛏️ Only Use Your Bed for Sleep (and S*x)
This is a well-established principle from Cognitive Behavioural Therapy for Insomnia (CBT-I). If you work in bed, watch TV in bed, or scroll your phone in bed, your brain starts to associate your bed with wakefulness and stimulation, the opposite of what you want.
What to do:
Keep all screens, work, and eating out of the bedroom
If you can't sleep after 20 minutes, get up and do something calm in low light until you feel sleepy then return to bed
Over time, your brain will relearn that bed = sleep
9. 💊 Consider Magnesium
Magnesium is one of the few supplements with genuine evidence behind it for sleep. Many adults particularly those over 40 are deficient in magnesium, and low levels are associated with poor sleep quality and restless legs.
What to do:
Consider a magnesium glycinate or magnesium threonate supplement (these forms are best absorbed)
Take it 30–60 minutes before bed
Alternatively, eat magnesium-rich foods: dark leafy greens, pumpkin seeds, almonds, dark chocolate, and bananas
Always check with your health and fitness coach and private nutritionist before starting supplements, especially if you take medication.

10. 📓 The 5-Minute Brain Dump
One of the biggest barriers to sleep for people in their 40s is a racing mind — running through tomorrow's to-do list, replaying conversations, or worrying about things you can't control at 11pm.

What to do:
Keep a notebook by your bed
(am a big advocate of this, I do this every night)
Before you start your wind-down routine, spend 5 minutes writing down everything on your mind tasks, worries, ideas, reminders

Once it's on paper, your brain can "let go" of the need to keep recycling those thoughts

Some people also find writing 3 things they're grateful for helps shift their mental state before sleep

Quick-Reference Sleep Checklist ✅
Here's your simple daily checklist for better sleep:

Get outside within 30 minutes of waking

No caffeine after 1–2pm

Stop alcohol at least 3 hours before bed

Begin wind-down routine 60 minutes before bed

No screens 45 minutes before bed

Cool bedroom to 16–18°C

Do the 4-7-8 breathing in bed

Keep a notepad for brain dumps

Only use bed for sleep and if your lucky enough S*x also.

The Bottom Line
Better sleep after 40 isn't about a miracle pill or an expensive mattress (though a good mattress helps!). It's about consistent small habits that work with your body's natural rhythms rather than against them.

Pick just two or three of these hacks to start with this week. Don't try to implement everything at once. Small, sustainable changes compound quickly and within a week or two, you could be sleeping better than you have in years.
If you would like a true change to your lifestyle and fitness.
You know where I am. 😊

Personal Trainer Aberdeen - Chris Roy is a multi-awarded personal trainer among other personal trainers in Aberdeen, offering world-class personal fitness training. Call now!