I am just 25, so sorry if I am missing a piece of wisdom here. But here how I keep up anyway :
I read books that don't have an expiration date.
Not book about a specific piece of technologies, those get outdated quickly, but book that are timeless. Design Pattern, Clean Code, Refactoring, Code Complete, Growing Object Oriented Software, Domain Driven Design. Most of the architecture tip can be applicable to Java and and .NET software.
Also, you can find those time in your life when you have brain capacity available. My boss is 40ish and keep up with tech with his kindle : he bring it with him we he take his kids to the park. As for myself I listen to tech podcast when I do my chore or exercises, and I read book on my tablet when riding the bus. Those new gadget aren't only there to allow kid to send stupid message on Facebook :) .
So good luck with that, and don't forget that in ten year those young programmers that know everything will be in the exact same situation as you once they have kids, a loan to pay and a wife.