By our late 40s we begin to lose an estimated 1% of our muscle mass each year so some weight training is crucial. Resistance training at least twice a week will help to strengthen both muscles and bones. Use hand weights, I bought my hand weights after fracturing my wrist; or use food tins or 500ml bottles of water.
A shrill alarm in the morning means that your body wakes startled and tense. The ‘fight or flight’ response is triggered. Not a good way to start your day. Try setting your alarm to some soothing music, or try a dawn-simulator alarm.