Water, food, and sleep are essential for a healthy life, but sleep is often the most neglected. It occupies about one-third of our lives, and its quality profoundly affects our mood and energy levels. Insufficient sleep can make you moody, while too much can leave you groggy. Despite its ups and downs, we all cherish a good night's sleep.
As we age, our sleep needs change. For those over 65, it’s recommended to get 7-8 hours of sleep each night. During sleep, our bodies repair cells, restore energy, eliminate brain toxins, and store new information. Adequate sleep also reduces the risk of heart disease.
How can we improve our sleep to enhance our overall health?
1. Regular Bedtimes
Our circadian rhythm, or body clock, regulates our daily activities, including sleep. By maintaining a regular bedtime, your body clock can better prepare you for sleep, helping you drift off more quickly.
Tip: Try going to bed and waking up at the same time every day, even on weekends.
Personal experience: For me this created the biggest difference. My body and mind are now in harmony and I have much more energy throughout the day. It took about a week for everything to become in synced but once it did everything from my focus, digestion and outlook on life got a huge boost!
2. Optimise Your Environment
Your sleep environment plays a key role in achieving uninterrupted rest:
Plug point lights: Going to the toilet in the night can become more frequent as we age, so a plug point light can provide enough light to help you get out the room without having to turn on all the lights and disturb your sleeping environment.
Blackout blinds: Prevent light from entering your room, boosting melatonin production.
Room temperature: Keep it around 18°C to avoid temperature-related distractions and improve recovery.
Reduce noise: Aim for a quiet room. If this isn't possible, consider using a fan, white noise machine, or earplugs.
3. Watch What You Consume
Your body needs time to wind down before sleep. Alcohol can reduce sleep quality by up to 39%, and stimulants like caffeine or nicotine can cause sleep deprivation.
Tip: Avoid these substances after 2pm, and try to eat at least two hours before bed to allow for digestion.
4. Choose the Right Bed
A comfortable bed is crucial for good sleep. Just as you wouldn't wear ill-fitting shoes, you shouldn't sleep on an uncomfortable bed. Determine your needs: a soft or firm mattress, or an adjustable bed for specific health issues. The right bed can significantly improve your recovery.
Tip: Consider trying different mattresses and pillows to find the most comfortable fit.
Recommendation: Check out Comfort Plus Products for bespoke adjustable beds and mattress designed for you. Their beds ensure you are supported correctly throughout the night, helping you to wake up fully recovered and ready to conquer the world!
5. Establish a Bedtime Routine
Create a calming pre-sleep routine. Reading for 20 minutes before bed can help you unwind and prepare for sleep.
Tip: Avoid screens from TVs, phones, or tablets, as the blue light can keep you awake.
Improving sleep isn't about sleeping longer but enhancing the quality of your sleep. By following these tips, you can improve your body's recovery, boost your energy levels, and feel better physically, mentally, and emotionally.
