In this episode of Performance People, world-renowned sleep expert Professor Russell Foster returns to talk midlife, stress, hormones and why your sleep might not be as “fine” as you think.

Russell explains that most people in midlife don’t have a sleep disorder, they have a stress or anxiety problem, often brought on by the pressures of kids, careers, ageing parents, and lost support systems. He reassures us that changing sleep in midlife isn’t broken sleep, just different, and totally manageable.

One of the highlights of the episode is Russell’s 7-point checklist to assess whether you’re getting the sleep you actually need:

/ You don’t feel sharp or functional during the day

/ You oversleep on weekends or holidays

/ You rely on an alarm to wake

/ You feel irritable, unfocused or foggy

/ You crave naps

/ You’re caffeine dependent

/ Your loved ones say you’re more impatient or reactive

Russell also unpacks the science of hormonal changes, how to manage anxiety around sleep, and why tracking apps often cause more harm than help.

Sleep changes with age, and that’s okay. Here’s how to stay on top of it.

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The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

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