On the Coast – Over 55 Issue 31 I September/October 2019 | Page 24

Are you getting enough quality shut eye?
10 TIPS for a better night’s sleep
Along with the physical changes that
occur as we get older, changes to our
sleep patterns are a part of the normal
aging process. As people age, they tend
to have a harder time falling asleep and
more trouble staying asleep than when
they were younger.
Research conducted by the Sleep
Health Foundation and published in
the international Sleep Health Journal
reveals that a whopping 33-45% of Aussie
adults are sleep deprived most nights,
causing fatigue and irritability.
Why do we need quality ZZZZ?
Sleep plays a vital role in good health and
well-being throughout your life. Getting
enough quality sleep at the right time can
help protect your mental health, physical
health, quality of life, and safety.
The way you feel while you’re awake
depends in part on what happens while
you’re sleeping. During sleep, your body
is working to support healthy brain
function and maintain your physical
health. In children and teens, sleep also
helps support growth and development.
Here are 10 simple tips to help you get a
better night’s sleep:
Get enough zzz. Aim for seven to nine
hours of sleep, on average. Adults benefit
from seven to eight hours sleep each night.
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Have a regular pattern. Keeping a
regular sleep pattern can help with
the quality of sleep. Try to go to bed and
wake up at about the same time each day.
Did you know: Individuals who sleep less
than six hours regularly or more than
nine or 10, are more prone to suffering
illnesses.
Take technology out of the
bedroom. The blue component of
light suppresses melatonin which is the
hormone which is needed to regulate
and instigate sleep. This includes mobile
phones, ipads and televisions.
Minimise stimulation. Avoid too
much stimulation from about 8pm
and onwards when the melatonin is
meant to be naturally rising. Relax for
at least an hour before going to bed.
Try having a nice bubble bath, reading,
talking with your partner, listening to
quiet music, doing yoga, meditation or
stretching are all great ways to relax.
Not too hot, not too cold, just
right. Ensure your bedroom has a
comfortable temperature, and that you
are going to sleep on a good mattress
using a good quality pillow and you are
feeling safe in your environment.
Lose the coffee or nightcap.
Moderate your caffeine drinks and
try not to drink coffee after lunchtime.
Consuming alcohol close to bedtime can
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be stimulating and consequently disturb
your sleep too.
Reduce H20 before bedtime. Limit
the quantity of fluid you drink
before bed, everyone’s bladder capacity
is different, but as a helpful tip, avoid
drinking large amounts of fluids close to
bedtime, no matter what age.
Exercise regularly. Regular physical
activity can promote better sleep.
Avoid being active too close to bedtime,
however. Spending time outside every
day can be helpful, too.
Don’t eat just before going to bed. Try
to avoid a large amount of food for up
to three hours before going to bed. Eating
can wake you up as your stomach works
on digesting a meal.
Seek help if you are having
sleep issues. If you or a loved
one is suffering from a chronic lack
of quality sleep, it is advised that you
seek assistance from a health care
professional.
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Resources: Sleep Foundation
www.sleephealthfoundation.org.au
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