How to Get Better Sleep

Insomnia and poor sleep damage careers, income, appearance, reputation, relationships, and your health by causing accidents, depression, anxiety, dementia, heart disease, stroke, diabetes, obesity, systemic inflammation, cancers, premature aging, and mortality from all causes.

I am not exaggerating to get you to read this article. Research indicates that men with insomnia had a 55% higher risk of mortality from cardiovascular disease [link].

Or consider dementia. A recent review of 16 academic studies found that people with insomnia have a 36% higher risk of all-cause dementia, a 52% higher risk of Alzheimer's disease, and a 110% higher risk of vascular dementia [link].

And here is why:

• Careers. Insomnia degrades executive function, decision-making, and emotional regulation, leading to reduced performance and increased risk of being fired or leaving a job.

• Income. Memory lapses, slowed decision-making, and irritability reduce productivity and promotability, while absenteeism and presenteeism from chronic fatigue directly suppress lifetime earning potential.

• Appearance. Chronic sleep loss elevates cortisol, which breaks down collagen and elastin, leading to wrinkles, sagging skin, and a dull complexion, while impaired growth hormone secretion during fragmented sleep reduces overnight cellular repair and accelerates visible aging.

• Reputation. Chronic sleep deprivation degrades emotional regulation and impulse control, leading to outbursts, poor judgment, and unreliability that erode trust, damage professional credibility, and strain personal standing over time.

• Relationships. Insomnia increases irritability, reduces empathy, and impairs the ability to read facial expressions, leading to more conflict and social withdrawal.

• Fertility. Poor sleep disrupts the hormonal signaling that controls ovulation in women and sperm production in men. In women, irregular sleep patterns interfere with the monthly luteinizing hormone surge that triggers egg release. In men, fragmented sleep lowers testosterone and reduces sperm count, motility, and morphology. Sleep-deprived couples take longer to conceive and face a greater risk of miscarriage and birth defects.

• Depression and Anxiety. Insomnia and poor quality of sleep are a primary risk for both conditions because it disrupts emotional regulation, turns on the brain's fear center, and wears down the resistance to stress. Over time, these factors create the neurochemical and cognitive conditions for depression and anxiety to take hold.

• Dementia. Deep sleep is required for memory consolidation and the brain's glymphatic clearance of amyloid-beta, a hallmark of Alzheimer's disease.

• Accidents. A sleeping brain causes microsleeps. Drowsy driving is comparable in impairment to drunk driving.

• Heart disease. Fragmented sleep drives hypertension, systemic inflammation, and hyperinsulinemia, which are all the factors that directly contribute to cardiovascular mortality. 

• Stroke. Poor sleep keeps the nervous system activated overnight, raising blood pressure repeatedly and damaging the small blood vessels in the brain. Breathing pauses from sleep apnea cause oxygen levels to drop, which makes blood platelets stick together and inflames the lining of blood vessels, creating the conditions for a clot or a bleed.

• Type 2 diabetes. A single night of poor sleep induces elevated insulin, while chronic loss elevates cortisol, impairs beta-cell function, and drives carbohydrate cravings by disrupting the ghrelin-leptin loop.

• Obesity. Poor sleep disrupts the hormones that regulate hunger, fullness, cravings, and appetite and leads to overeating. Fatigue reduces small, unconscious movements throughout the day, which normally consume calories, and the body's metabolism shifts toward storing fat rather than building muscle.

• Systemic Inflammation. Sleep loss flips a master switch inside cells called NF-κB that triggers the release of inflammatory proteins throughout the body. A nervous system stuck in overdrive signals the spleen to release additional inflammatory compounds. The result is a state of low-grade, body-wide inflammation that damages tissues and drives most chronic disorders.

• Immune suppression. A single 4-hour night cuts natural killer cell activity by up to 70% and halves antibody response to vaccination, while circadian disruption misdirects immune cells away from lymph nodes.

• Cancers. Poor sleep disrupts the body's internal clock, which controls the timing of cell repair and the release of immune cells that patrol for tumors. Chronic sleep loss also raises inflammation and stress hormones that can promote abnormal cell growth while suppressing natural killer cells that normally identify and destroy early cancer cells.

• Premature aging. Poor sleep raises cortisol, a stress hormone that breaks down collagen and elastin, the two proteins that keep skin firm, elastic, and smooth. Less of them means more wrinkles, sagging, and a dull complexion. It also reduces growth hormone, which is released during deep sleep to repair skin, muscle, and bone. Without that nightly repair cycle, the body ages visibly faster, and the same internal damage is happening to the heart, brain, and blood vessels.

• Death. All-cause mortality is elevated in people affected by insomnia or poor-quality sleep.

Incidentally, this list is far from complete. I outlined the conditions that were at the top of my mind. There is no organ, hormone, or cellular repair process that isn't impacted by the quality and duration of your sleep. If you are dealing with any health condition not listed here, the odds are that poor sleep is worsening it.

And when I say "poor sleep," the quality of sleep is just as important as quantity. Many people are getting seven to eight hours of sleep with medication, but if the quality of that sleep is subpar, the overall duration is meaningless. The goal is not hours but uninterrupted, deep, and REM-stage sleep that allows the brain to clean itself and the body to repair.

How to improve the quality and duration of sleep without drugs

It isn't as simple as it seems because sleep breakers include neurological disorders, circadian rhythm disruptors, medical and physical causes, medication and substance side effects, nutritional deficiencies, metabolic disorders, mental and psychological causes, environmental factors, and sleep hygiene and behavioral factors.

I am well familiar with many of them from studying this subject for the past 30 years, and covering all of them would take a long book. In today's essay, I'll cover nutritional deficiencies, a topic most closely associated with my work.

The most important thing about them—you can't fix any of the other physiological factors until you fix these nutritional deficiencies, and they are the simplest, the fastest, and the cheapest to fix.

— Would they allow you to sleep better while still drinking coffee and eating chocolate? No, they will not if coffee and chocolate are behind your bad sleep.

— Would they allow you to sleep better while still drinking gobs of beer, wine, or scotch? No, they will not.

— Would they allow you to sleep better without waking up several times to urinate while still drinking eight glasses of water on top of all other fluids you get from food? No, they will not.

— Would they allow you to sleep better with an open window if you live near a highway or an airport's flight path? The same goes for a snoring partner, restless pets sharing your bed, or nasty neighbors on the left, on the right, on the floor above, or on the floor below. No, they will not.

— Would they allow you to sleep better if your Bitcoin or stock portfolio were spiraling down, or your employer is known for mass layoffs? No, they will not.

And there are plenty of other “would you” circumstances that can affect your sleep that, in some cases, even the most potent sleeping pills can't override. But in all those cases, you have some degree of control.

— You can stop eating chocolates or drinking coffee, alcohol, and too much water. 

— You can shut the open window, install sound insulation in your bedroom, and evict a snoring partner and pets to another room, or, at the very least, try to sleep with earplugs. 

— You can divest from Bitcoin, move your stock portfolio to a conservative index fund, and change your employer before they change you.

In other words, you have options to make changes that aren't necessarily cheap or pleasant but are still better than being sick and miserable.

So, let's go over the dirt-cheap things you can do starting tomorrow to eliminate the most common and dominant cause of insomnia and bad quality of sleep related to nutritional deficiencies.

Nutritional deficiencies that cause insomnia and poor-quality sleep

The nutrients listed below are the raw materials that your brain requires to fall asleep, stay asleep, and enter the deep and REM stages where structural repair of the entire body occurs. 

During deep sleep, growth hormone drives the repair of muscle, bone, skin, and connective tissue. During REM sleep, the brain rebuilds neurons, synapses, and the myelin sheath that insulates nerve fibers. When any one of these nutrients is deficient, the biochemistry of sleep breaks down.

These deficiencies are rarely obvious on standard blood tests, so the resulting insomnia is treated with sleeping pills instead of restoring the following missing nutrients:

Magnesium deficiency

Magnesium is a master mineral for sleep for three main reasons.

1. It maintains healthy levels of Gamma-Aminobutyric Acid (GABA)—the brain's primary calming neurotransmitter. 

2. It also reduces the stress hormone excitability and acts as a mild, natural NMDA-receptor blocker, preventing over-stimulation. 

3. It relaxes muscles, which can ease restless legs and cramps.

An adult human body contains around 25 grams of magnesium. Between 50% and  60% is stored in bones, the rest is in soft tissues, and less than 1% is in the blood.

The body can be severely depleted of magnesium and still show a perfectly normal level in the blood test because the blood has the highest priority and will draw whatever it needs from other places.

Deficiency Symptoms. The most overt (visible) symptoms of magnesium deficiency are poor sleep, chronic fatigue, dry eye, muscle cramps or spasms, muscle wasting, weakness, numbness, twitching, and arrhythmia. 

Magnesium is particularly essential for adults because past 50, its absorption can decrease or get depleted by heartburn medications (PPIs) and diuretics. 

The recommended daily allowance (RDA) for magnesium is 400–420 mg per day for men and 310–320 mg per day for women, and more during pregnancy and breastfeeding.

In case of acute deficiency, it is best to get magnesium from quality supplements because soil depletion has reduced the magnesium content of food, and absorption declines with age due to lower stomach acid and medication interference.

Zinc deficiency

Role in Sleep. Works in partnership with magnesium. Zinc is a cofactor for converting tryptophan to serotonin and then to melatonin. It also plays a role in regulating the NMDA glutamate receptors, preventing excessive excitatory signaling.

Deficiency Symptoms. Prolonged sleep onset latency (taking a long time to fall asleep) and reduced sleep quality. A hallmark daytime effect is a feeling of "wired but tired," where mental alertness is foggy.

Why after 50? Low stomach acid and diets lower in red meat and shellfish can compromise zinc status.

The recommended daily allowance (RDA) for zinc is 11 mg per day for men and 8 mg per day for women, and more during pregnancy and breastfeeding.

It is best for adults to get zinc from quality supplements because age-related low stomach acid impairs absorption from food, and zinc competes with copper for uptake, making a balanced formula preferable to food alone. 

Iron deficiency

Role in Sleep. Absolutely fundamental. Iron is a cofactor for tyrosine hydroxylase, a rate-limiting enzyme in the production of dopamine. Dysregulation of dopamine in specific brain pathways is the core pathology of Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PLMD). These conditions are direct, powerful destroyers of sleep onset and quality.

Deficiency Symptoms. An irresistible urge to move the legs, especially at night when sitting or lying down, with creepy-crawly sensations. This makes falling asleep nearly impossible. The resulting sleep fragmentation leads to profound daytime sleepiness.

Crucial Note. You can have brain iron deficiency that triggers RLS even with normal blood iron tests. A ferritin level (iron storage protein) below 50-75 ng/mL is a well-established risk factor for RLS, even if it's within the "normal" lab range.

Iron: The recommended daily allowance (RDA) for iron is 8 mg per day for men and 18 mg per day for women before menopause and more during pregnancy.

It is best to get iron from quality supplements only when a blood test confirms deficiency because excess iron may cause GI disorders, and food sources alone are safer when stores are adequate. 

Vitamin B3 (Niacin)

Role in Sleep. The amino acid tryptophan, which is the precursor to serotonin and melatonin, is preferentially shunted toward making vitamin B3 (via the kynurenine pathway). If niacin is deficient, tryptophan is used up for B3 synthesis, leaving less available for the serotonin-melatonin pathway.

Deficiency Symptoms. Severe deficiency (pellagra) causes insomnia and dementia. Milder insufficiency can manifest as an inability to stay asleep and early-morning awakening, with daytime irritability and mental fog.

Vitamin B3: The recommended daily allowance (RDA) for niacin is 16 mg per day for men and 14 mg per day for women, and more during pregnancy and breastfeeding.

It is best to get niacin from quality supplements because the therapeutic doses used for sleep and lipid support exceed what food can provide, and the form matters to avoid flushing.

Vitamin B6 (Pyridoxine)

Role in Sleep. This is a critical coenzyme in the pathway that converts 5-HTP to serotonin and then serotonin to melatonin. It’s the literal chemical bridge from amino acid to sleep hormone.

Deficiency Symptoms. Low melatonin production, leading to trouble falling asleep and weak circadian signaling. Vivid, bizarre, or disturbing dreams that are often vividly recalled can paradoxically be a sign of deficiency due to their role in converting dream-memory-related neurotransmitters.

Caution. This is a case where form matters. The active form, pyridoxal-5-phosphate (P5P), is preferred. Excessive doses of inactive B6 can actually cause nerve issues and disturb sleep.

The recommended daily allowance (RDA) for vitamin B6 is 1.7 mg per day for men and 1.5 mg for women.

It is best to get vitamin B6 from quality supplements in its active form, pyridoxal-5-phosphate (P5P), because the conversion of food-sourced B6 to its usable form declines with age.

Vitamin B12

Role in Sleep & Alertness. Deeply involved in the regulation of the circadian rhythm. It helps maintain the myelin sheath around nerves and is a key player in the synthesis of melatonin. It also influences the sensitivity of the circadian pacemaker to light.

Deficiency Symptoms. A classic, paradoxical sign is pronounced daytime fatigue alongside trouble sleeping at night. The circadian rhythm becomes blunted and unstable. Sleep-wake cycles can become chaotic, resembling an advanced or irregular sleep-wake phase disorder.

Why after 50? Pernicious anemia and atrophic gastritis (inability to absorb B12 from food) become very common, as do deficiencies from long-term antacid use.

The recommended daily allowance (RDA) for vitamin B12 is 2.4 mcg per day for men and women, and more during pregnancy and breastfeeding.

It is best to get vitamin B12 from quality sublingual supplements because age-related stomach changes and common medications like metformin and PPIs block food-bound B12 absorption, while the crystalline form in supplements bypasses this barrier.

Other B vitamins that play indirect but measurable roles in sleep

Vitamin B1 (Thiamine): Thiamine is required for glucose metabolism in the brain. A deficiency causes poor energy production in neurons, which can manifest as fatigue, irritability, and disrupted sleep. It also plays a role in the synthesis of acetylcholine, a neurotransmitter involved in REM sleep regulation. Heavy alcohol use, which depletes thiamine, is a common cause of deficiency-related sleep disruption.

Vitamin B2 (Riboflavin): Riboflavin is a precursor to flavin adenine dinucleotide (FAD), a coenzyme required for the conversion of vitamin B6 to its active P5P form. Without adequate riboflavin, the B6-dependent serotonin-to-melatonin pathway slows down. Riboflavin is also involved in glutathione recycling, which protects the brain from oxidative damage that can impair sleep centers.

Vitamin B5 (Pantothenic Acid): B5 is a precursor to coenzyme A, which is required for the synthesis of acetylcholine. Acetylcholine controls the transition into REM sleep and the muscle paralysis that prevents acting out dreams. A deficiency can fragment REM sleep. B5 also supports adrenal function, and low levels can blunt the cortisol rhythm, making it harder to wake up alert in the morning.

Vitamin B7 (Biotin): Biotin is a cofactor for enzymes that regulate glucose metabolism. Unstable blood sugar during the night is a trigger for nocturnal awakenings, and biotin supports the smooth regulation that prevents those drops. Biotin also influences gene expression in the suprachiasmatic nucleus, the brain's master clock, though this mechanism is still being mapped.

Vitamin B9 (Folate): Folate is required to break down homocysteine, an amino acid that at high levels impairs endothelial function and cerebral blood flow. Elevated homocysteine is linked to sleep-disordered breathing and reduced sleep efficiency. Folate also works with B12 in the methylation cycle that produces melatonin and maintains the myelin sheath around sleep-regulating neurons.

It's best to get all B vitamins from a quality multivitamin formula because they function as a network rather than in isolation. Taking a single B vitamin in isolation can create a relative deficiency of the others by overwhelming shared enzyme systems.

When choosing a B-complex formula, make sure it contains methylcobalamin and pyridoxal-5-phosphate in coenzymated form because these are the active forms of B12 and B6 that bypass the liver's conversion steps, which decline with age. Methylcobalamin is the form of B12 that crosses the blood-brain barrier. Pyridoxal-5-phosphate (P5P) is the form of B6 that directly drives the serotonin-to-melatonin pathway without requiring conversion by the liver.

If you have sleep problems or any other neurological conditions, it is best to take B supplements daily because they are water-soluble, and the body excretes what it doesn't use rather than storing it, so a consistent daily intake is necessary to maintain adequate levels.

Finally, consumer-grade or non-coenzymated B vitamins can increase insomnia because they act as neurological stimulants and toxins until the body converts them into their active forms, a process that slows with age.

This is apparent from the flush from niacin and nausea from folic acid, and a similar niacin flush is a direct vascular reaction to the unconverted nicotinic acid form. Nausea from folic acid occurs because folic acid is synthetic and requires conversion to the natural folate form before the body can use it, and high doses of the unconverted synthetic form irritate the stomach and accumulate in the bloodstream.

Another indicator of a quality B-complex is the absence of bright yellow urine and a sharp smell after taking it, both of which signal that the vitamins were poorly absorbed and the body is excreting them unused.

Vitamin D-3

The "Sunshine" Vitamin for Daytime Architecture. This hormone-like vitamin is essential for the architecture of the 24-hour day.

Role in Sleep & Alertness. There are abundant vitamin D receptors in the brainstem sleep centers (like the raphe nuclei) and areas controlling alertness. It is a potent regulator of the enzymes that determine dopamine and norepinephrine levels, directly tuning the balance between a calm state and an alert state.

Deficiency Symptoms. Strongly associated with non-restorative sleep, excessive daytime sleepiness (feeling you could fall asleep in a quiet room), and chronic musculoskeletal pain that disturbs sleep. The sleep is fragmented, and daytime alertness is dull and unmotivated.

Why after 50? Skin synthesis plummets (thinner skin, less precursor), and more time is spent indoors. This deficiency often compounds sleep apnea and metabolic issues.

The recommended daily allowance (RDA) for vitamin D is 600 IU (15 mcg) per day for adults up to age 70, and 800 IU (20 mcg) per day for adults over 70, and more during pregnancy and breastfeeding.

It is best to get vitamin D3 from quality supplements because skin synthesis drops sharply with age, and food sources are too sparse to correct a deficiency once it has set in.

Tryptophan

Role in Sleep. Tryptophan is the essential amino acid in the serotonin-to-melatonin chain. It requires insulin to help it cross the blood-brain barrier, competing with other amino acids.

Deficiency Symptoms. The primary symptom is a marked difficulty falling asleep. Daytime mood can be low and anxious.

Why after 50? Very low-protein diets, or poor digestive absorption, can limit tryptophan availability. 

The richest dietary sources of tryptophan are animal proteins: turkey, chicken, eggs, and fish, particularly salmon, tuna, and cod. Dairy products, including milk, yogurt, and cheese, also provide meaningful amounts.

There is no official Recommended Dietary Allowance (RDA) for tryptophan. The World Health Organization suggests an estimated requirement of 4 mg per kilogram of body weight per day, or roughly 280 mg for a 70 kg (154 lb) adult. Most people consuming adequate protein get more than this amount because the typical Western diet provides between 500 and 1,000 mg daily. 

Tryptophan competes with other amino acids to cross the blood-brain barrier, and it usually loses. The solution is to pair a tryptophan-rich food with a small portion of carbohydrates. The carbs trigger insulin, which shunts the competing amino acids into muscle tissue, leaving tryptophan with a clear path into the brain.

That is, incidentally, why steak with paste for lunch will send you into a serious slumber for most of the day. For the same reason, I recommend consuming protein-rich meals for dinner, and they certainly improve sleep.

Calcium and vitamin C 

They are not central to sleep onset or sleep architecture in the way magnesium, zinc, and the B vitamins are, but they play important supporting roles.

Calcium helps the brain use tryptophan to manufacture melatonin. It also plays a role in REM sleep regulation. A deficiency is rare because the body pulls calcium from bone to maintain blood levels, but if dietary intake is consistently low, sleep may be disrupted. 

Calcium supplements without magnesium can create an imbalance that worsens muscle cramps and sleep fragmentation. For this reason, supplementation should be paired with magnesium and vitamin D3.

Vitamin C is a cofactor in the conversion of dopamine to norepinephrine, which affects the sleep-wake cycle. Low vitamin C levels have been linked to more frequent nighttime awakenings. It also protects against oxidative stress, which accumulates during sleep deprivation and further damages sleep-regulating neurons. 

When confronted with poor sleep, getting vitamin C from fruits and juices isn't an optimal approach because of high sugar content and its negative impact on sleep.

Recommended supplements

If you are experiencing insomnia or your sleep isn't restful, the following formulas from my site are relevant:

Coenzymated Once-Daily Multi provides the full B-vitamin network in coenzymated form, including folate, B6, and B12. The B vitamins function as a group to convert tryptophan to serotonin and then to melatonin. The coenzymated forms are important because non-coenzymated B vitamins can act as neurological stimulants and toxins until the body converts them, a process that slows with age. This formula is iron-free.

Coenzymated Methyl B-12 Vitamin delivers B12 in its coenzymated methylcobalamin form, which crosses the blood-brain barrier and bypasses the liver conversion steps that decline with age. Sublingual administration improves absorption further by avoiding the stomach acid barrier that impairs B12 uptake in older adults.

Cal-Mag caps work together in the nervous system. Calcium helps the brain use tryptophan to make melatonin, and magnesium quiets neural excitability. This formula includes vitamin D3 and K2, which direct calcium into bone rather than soft tissue, a concern when calcium metabolism and sleep intersect.

Vitamin D-3 receptors are present in the brainstem centers that regulate sleep and wakefulness. Correcting a deficiency improves sleep quality and daytime alertness. Skin synthesis of vitamin D drops with age, and food sources are insufficient to correct a deficiency.

PureWay vitamin C capsules. Low vitamin C levels are linked to more frequent nighttime awakenings. This formula uses a buffered form of vitamin C with bioflavonoids that enhance absorption without the stomach irritation of standard ascorbic acid.

Chelated Iron from Ferrochel® uses amino acid-bound iron that absorbs well without the gastrointestinal side effects of standard iron supplements. Supplementation with iron should be based on a blood test confirming deficiency, specifically a ferritin level below 50 ng/mL.

How to take 

For optimal sleep, take magnesium, the B vitamins, and the multi in the evening with dinner. Vitamin D3, C, and iron can be taken earlier in the day with food.

If you are already taking the Hydro-CM complex, don't take the Calcium Magnesium Capsules and PureWay vitamin C Capsules on the days you take it. Hydro-CM already contains calcium ascorbate and magnesium citrate at therapeutic doses. Adding more will not improve results.

If you are already taking insomnia medication, phase it out gradually after about one month. Don't drop it right away. By gradually, I mean cutting the dose by a quarter each week. Stopping insomnia medication abruptly causes a withdrawal rebound that feels like severe insomnia, and most people mistake it for a return of the original problem and give up.

Cost/Benefit analysis

I started this article with a list of what poor sleep damages or destroys: careers, income, good looks, reputation, relationships, sex drive, fertility, and ultimately, you. 

Against that list, the cost of the nutritional support I just outlined is $1.81 a day. That is one-third the cost of a cup of coffee at Starbucks. The math speaks for itself.

Don't expect immediate results. Depending on your age, it takes three to six months of consistently taking these supplements and eliminating environmental and stress-related factors that contribute to insomnia to see results because the body restores nutrient reserves and repairs neurotransmitter pathways slowly. Your sleep did not break overnight, and it will not heal overnight.

Consultations

As I mentioned earlier, nutritional deficiencies are only one part of the insomnia puzzle. If you need assistance identifying other causes of insomnia that affect your career and well-being, I can help you determine them and point you in the right direction. Please consider using this link to contact me: [How to schedule a consultation?]

Author's note

Konstantin, how is your sleep?

My sleep is good. If I don't do stupid things, I fall asleep fast and wake up refreshed after six to seven hours. That's not bad for a 71-year-old. Most of my peers get up to pee once or twice and have a hard time falling asleep again.

It wasn't always like that. To get good sleep, I had to give up beer, wine, coffee, tea, and chocolate. I am careful with what I eat and how I eat. I watch out for MSG because it leaves me sleepless for most of the night.

I also don't take any medication or experience any pain. I breathe through the nose normally. My bedroom is light-proof and noise-proof. We live under the flight path from Newark and Teterboro airports, so we had to put a soundproof window on top of the existing one.

My mattress is medium-soft, and my pillow doesn't bother me. I keep the room relatively cool and use weather-appropriate blankets. 

I am not in the stock market, and I don't gamble.

So what are the stupid things that I do occasionally that ruin my sleep?

— Watching loaded YouTube or Amazon Prime content before bed. Even a happy show, like stand-up comedy or emotional content on The Voice or AGT, won't let me fall asleep.

— Getting angry at something or someone.

— Emotional argument with my wife over some petty stuff. 

— Not being able to say no to alcohol and sweets in social situations.

— Reacting to or debating politics.

— Counting other people's money.

You get the idea.

Tatyana is the same age, and she still sleeps like a baby for seven to eight hours and longer on weekends.

Wish you all the same at any age!