A GOOD NIGHT’S SLEEP

A recent study has found that as many as 30% of the adult population is affected by sleep problems and the over 65s are recognised as having particularly disrupted sleep patterns.

According to recent research conducted by the University of Leeds, around half of the UK’s mature population complains of insomnia.

Along with the physical changes that occur with age, changes to sleep patterns are part of the normal ageing process. But it is especially important to ensure we get sufficient sleep as we age because sleep is known to improve concentration and memory formation, as well as allowing the body to repair any cell damage that has occurred during the day and refreshing our immune system which helps to prevent disease. Experts have suggested that a lack of sleep might affect the way the brain works leading to poor judgement. One thing we do all know is that constant lack of sleep can make us feel terrible.

Lack of sleep is now such a widespread problem that there has been a lot of research into the subject and this means that there is now a lot of expert advice available as well.

According the specialist back and sleep website www.backadvice.info, there are several proven tips which really can make a difference. These include:

1.Wind down before bedtime.

Despite everything you have been told about reading before bedtime, try to avoid reading and watching TV in bed just before you turn off the light as this can confuse the brain, awakening your senses and leaving you feeling restless. Instead leading sleep expert Dr Neil Stanley, of Norfolk and Norwich University Hospital, advises that the key to a good night’s sleep lies in winding down effective before bedtime. If you want to read, do this before you head off to bed rather than in the final minutes before you try and get to sleep.

2. Stick to a routine.

Try and go to bed and, as far as possible, wake up at the same time every day. A regular routine will help to give your body a guide as to what is normal and what is not and will help to establish a regular pattern.

3. Keep on moving.

Make sure you get some exercise such as walking every day, but try to avoid vigorous exercise within three hours of bedtime. Exercising shortly before you turn in for the night has been found to interrupt your sleep-wake cycle and rob you of the restorative deep sleep that your body is craving. Try ensuring that you reserve some time for exercise between the morning and late afternoon, giving yourself plenty of time to unwind before bedtime.

4. Natural light.

Exposure to natural light stimulates the body’s product of melatonin, a hormone that helps to regulate the sleep cycle, so try to spend a little time outside every day. When it comes to bedtime, make sure you create a contrast between day and night in the room you sleep in. Light triggers the production of chemicals which signal to your body that it should be awake. Ensuring your bedroom is dark at night will help you fall asleep faster and for longer.

Avoid late night caffeine and alcohol

Try to avoid drinking caffeinated drinks such as tea and coffee in the evening and possibly during the afternoon if necessary, as these drinks are stimulants and could prevent you from sleeping well at night. Try to avoid late night alcohol as well, this can lead to premature waking. Give your body at least one hour to digest each drink before heading to bed.

Don’t smoke.

If you do smoke, don’t light up just before bedtime. Not only is nicotine a stimulant, but craving a cigarette early in the morning may force an early rise.

Right support

It is very important to ensure that your present mattress and pillow provide the necessary support for a good night’s sleep. You should change your mattress at least every 10 years – when you think how many hours you spend on it every day, it brings home the fact that mattresses are one of the more important aspects of our lives! If you need advice on mattresses, Tempur has some excellent information on www.tempur.co.uk. They have also put together a Good Sleep Guide which is available free, email sleepadvice@tempur.co.uk

Don’t worry

The final tip is not to worry too much. If you are having trouble sleeping, it isn’t the end of the world. Just relax, start making some changes to your lifestyle, and be confident that slowly things will improve. Of course, if you are having long term serious sleep problems, then a talk to your doctor might provide the answer.

The good news is that because it is such a common problem, increasing levels of research are providing more information – and more solutions – to help get everyone a good night’s sleep.

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