Saturday 12th October
Research shows that as we age, the changes in the way our brain works makes it harder to produce high-quality sleep. One of the elements to this, is that you will spend less time in each phase of sleep. The cycles of sleep are on average 90 minutes duration, but this cycle shortens with age. The result of this is that the deep recuperative phases of sleep are shortened too. This can make you feel less alert and energised throughout the day.
As we age, our bodies also become more sensitive to stress and how alcohol affects our sleep. When you sleep, any alcohol in your system will interfere and deprive you of
the deep restorative part of your sleep.
As you age it will also be likely that you get tired earlier. The hormones that regulate the body clock are called melatonin and cortisol. These hormones work differently as our body ages and changes, which means their ‘sleepiness’ affect kicks in earlier in the day.
These factors mean it takes more to initiate and maintain restorative rest and this becomes more common as your sleep changes. It is likely you will feel you are able to cope on less sleep as it feels normal to you. But this does not mean that you should accept bad sleep quality and/ or sleep quantity. Here are some things you can think about when focusing on improved sleep.
First thing in the morning, open your curtains or blinds and let some good natural light in. Additionally, get outside and get yourself exposed to the daylight.
Improve your sleep environment by creating a more soundproof and darker bedroom; if you are sensitive to a certain stimulus, you could use an eye mask, ear plugs or white noise machines.
Reduce your alcohol intake to help promote a healthier sleep cycle.
Continue to aim for nine hours of sleep, this is the optimal for all adults!
Go to bed when you’re tired, don’t fight your urge to stay up late, but follow your internal body clock
Exercise regularly, as research shows that regular exercise improves sleep duration and quality.
