5 expert tips to help you sleep better tonight
Feeling groggy or tired due to a bad night’s sleep? You’re not alone. According to recent statistics, an estimated 13 per cent of Kiwis have regular difficulty falling – and staying – asleep.
“Sleep impacts our health at every age,” Dr Tony Tanious from House Call Doctor tells Over60. “As we grow older, sleep deprivation can lead to decreased cognitive performance (linked to dementia and Alzheimer's), poor moods and irritability, or fatigue (leading to falls risks in older people).”
So, what can we do to improve the quality and length of our sleep? Here are Dr Tanious’ top tips.
1. Get some downtime – Make it part of your daily routine to spend 30 minutes to an hour before you go to sleep simply winding down. This could mean meditating, taking a warm bath, reading a book or listening to gentle, calming music.
2. Avoid caffeine – Swap your after-dinner coffee for a caffeine-free herbal tea to ensure you don’t get a rush of energy right before you’re ready to turn in.
3. Switch off – These days, it’s hard to imagine lasting just one hour without checking Facebook, emails and other electronic distractions, but experts believe it’s essential to help the brain prepare for sleep.
4. Consider your diet – What you eat can, in fact, affect your quality of sleep. Aside from the common culprits of caffeine and sugar, if you suffer indigestion or heartburn, the discomfort from eating trigger foods may make you struggle to fall (and stay) asleep.
5. Assess your medications – Consult your doctor about any side-effects of your medications which may impact your sleep. These medicines may include those which treat heart disease, abnormal blood pressure, inflammation, depression, dementia, hay fever and high cholesterol.
However, it’s not just your pre-bed ritual that can impact your sleep. Increasing exposure to natural daylight, avoiding naps longer than 30 minutes, waking up around the same time each day and even wearing socks to bed may help.
What do you recommend to help other over-60s fall asleep and wake up feeling well rested? Share your tips with us in the comments below.