A Good Night’s Sleep

By Adam Armstrong –

Sleep is a key indicator of mental and physical wellbeing and experts believe that older adults need around seven to eight hours each night in order to function properly. Here are some tips to banish those sleepless nights to history and get a “good night’s sleep”.

Finding The Right Mattress

It is thought people spend around one third of their lives in bed which means comfortable mattresses are essential purchases. It should be clear when mattresses have exceeded their life expectancies as it may be sore to lie upon so regularly monitor for signs of wear and tear. Mattresses come in a wide-range of different firmness variations, from sprung to memory foam, so be sure to try out a multitude of options in the flesh before committing (you will find a large selection at Tesco).

Establish a Consistent Sleeping Schedule

It might sound simple but establishing consistent sleeping and waking pattern can be a challenge. Consistency is essential to help regulate your body clock and deliver a sounder, more satisfying sleep. If it is impossible to rise naturally at a convenient time and there is an overreliance on hitting the snooze button each morning, consider hitting the sheets a bit earlier.

Exercise Daily

Multiple studies have concluded that regular exercise can have a profound effect on sleep quality and significantly improve daytime alertness. Undergoing around three hours of vigorous exercise is recommended per week but even moderate exercise can help encourage and sustain a more proactive lifestyle which will see you reap health and sleep benefits.

Avoid Certain Food and Drink in The Evenings

It is perhaps unsurprising that staying away from alcohol and caffeine before bedtime will improve your sleep. They are both stimulants and should be avoided at least six to seven hours before turning in for the night. Large, fatty or spicy meals can all result in indigestion if eaten late at night and should be last consumed around three hours before retiring.

Establish a Wind Down Period

It is important to avoid mentally or physically strenuous activities before bed as these kinds of stressful acts can lead to the release of cortisol in the blood stream which boosts arousal and alertness levels. Lights emitted from TVs and computer screens also have the same impact so it’s best to establish a wind-down period consisting of more relaxing routines before bed. Popular choices include running a warm bath and dipping into a good book in a dimly lit room to soothe the senses.

Sleep tight and start enjoying your life to the full.

Image by lorenkerns, used under Creative Commons license.

Adam Armstrong is a behavioral therapist based in Stowe.