As we get older, our sleep changes; sleep becomes less deep and we tend to wake up more often during the night or earlier in the morning – not least, to go to the loo! These changes are not abnormal, and nor do they necessarily affect sleep quality or mean you have a sleep disorder.
When it becomes a problem
However, if you’re getting constantly poor sleep, and you find yourself drowsy and lethargic during the daytime, this is not a normal part of ageing, and for the sake of your health and well-being, may well need to be addressed. Because when inadequate sleep becomes prolonged – or “chronic” – you’re putting yourself more at risk of:
– Falls and fractures – especially dangerous for older adults with weaker bones.
– Cognitive decline – this can increase the chance of developing conditions such as dementia.
– Cardiovascular disease – increasing the chance of high blood pressure, stroke and heart disease.
– Depression and anxiety
– Immune system dysfunction – making it harder for our body to shake off infections and other illnesses.
– Obesity – production of appetite-regulating hormones leptin and ghrelin are altered, leading to increased feelings of hunger…and over-eating.
– Decreased quality of life
Good sleep practice
If the list above is enough to give you a sleepless night, fear not. There is much we can do to improve our overall quality of sleep. So firstly, during the day try to get as much exposure to daylight as possible by spending time outdoors, or at the very least, sitting or standing near windows or bright indoor lights.
Routine
Whenever possible, go to bed and wake up at the same time each day, even at the weekend, This will help regulate your body’s internal clock and so help improve the quality of your sleep. Also, create a relaxing bedtime routine: Try having a warm bath or shower, read a book (the paper variety!), listen to relaxing music, or do some gentle stretches. And avoid watching TV or using your mobile or tablet for at least half an hour before you want to go to sleep, as the blue light emitted by them can interfere with sleep.
Comfortable environment
Make sure your bedroom is cool, quiet, and dark. And if you’ve been sleeping on the same lumpy old mattress since goodness knows when, now’s the time to make that truly important investment in a new one that’s right for you. Decent pillows and blackout curtains – or a sleep mask – will also help.
Booze, coffee and fags
All best avoided the closer to bedtime you get, as alcohol, caffeine and nicotine can all interfere with sleep, making it harder to fall or stay asleep.
Exercise regularly:
Regular exercise is a brilliant way to improve your sleep quality and help you fall asleep more easily. Although, best avoid exercising too close to bedtime, as this can be over-stimulating.
Manage stress
Too much stress and anxiety can play havoc to getting a good night’s sleep. Deep breathing, meditation, and yoga can all help reduce those levels – and the more you practice, the better you’ll become. But if stress is becoming an ongoing issue, consider talking to a properly qualified therapist or counsellor.
Natural supplements
Whilst long term use of sleeping pills prescribed by your GP and certain over-the-counter medications can cause issues with drowsiness, confusion and memory, there are a few natural supplements that may help, including melatonin and Valerian root – although it’s important that you talk to your GP before trying, especially if you’re on certain meds. Meanwhile, chamomile is well-known for its sleep-inducing qualities, and can brewed as tea or taken as a supplement.
To nap or not to nap?
The benefits of taking 40 winks during the day remain inconclusive, although anecdotally, many of us swear by getting our head down for a while to improve our memory, energy, thinking skills and general mood for later in the day. However, the current accepted recommendation is for no more than 30 minutes.
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