Getting good-quality sleep on a regular basis is something that everyone strives for, irrespective of how old they are, but life in the 21st century can be so hectic and so full on that it can take its toll on our sleep. Before we know it, those seven to nine hours a night are proving increasingly elusive!
There’s a common misconception that we need less sleep as we get older but, in fact, this is not the case and we actually need to make sure that we’re getting more good-quality sleep the older we get, as regular sleep deprivation can leave us open to a range of negative health outcomes, including dementia, diabetes and heart disease.
It’s not just poor health that we can expect to trouble us if we don’t prioritise sleep either… not sleeping well can lead to accidents like slips, trips and falls, which can be particularly problematic as we age.
Sleep deprivation can also affect our memory and leave us feeling more confused, as well as making us more irritable and unmotivated… which can have a negative impact on our personal relationships and make it harder for us to achieve what we want in life.
If you feel as though you’re not getting the sleep you need, make sure you chat with your GP about it, as they will likely have a few suggestions that can help.
However, there’s a lot you can do to promote good sleep without seeking medical advice. Here are a few top tips for getting a good night’s sleep on a regular basis.
Establish a routine
Going to bed and getting up at the same time each day helps to keep your internal body clock in sync. You can tie this in with a solid bedtime routine that involves relaxing activities such as taking a long hot bath, reading a book and avoiding use of screens two hours before bed.
Eat early
Eating big meals late at night can interrupt your sleep, so try to eat lighter dishes earlier in the evening if possible.
Avoid stimulants at night
Not drinking alcohol and caffeine, and not smoking cigarettes at night time will help you relax and switch off.
Set your bedroom up properly
Make sure that your bedroom is a pleasant environment in which to sleep, with a temperature of between 15 to 20 degrees C. Making sure there’s no clutter can also help you relax when you’re in the space – and make sure that it’s as dark as possible so that no light creeps in to wake you up before you’re ready.
Avoid napping
Napping during the day can make it harder to get proper sleep at night, so try to avoid naps where possible. If you do look forward to a little sleep during the day, however, aim to schedule these for the same time each day and don’t over-sleep. Around 20-30 minutes should suffice.
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