The Secret to Getting Better Sleep

sleep Oct 21, 2021

As the number of candles on your birthday cake increases you might notice that you wake up earlier, or throughout the night.

Even if you go to bed early, there’s a chance you’ll be tossing and turning, or kept awake by your own snoring (or someone else’s!). So you may still be missing out on counting a few sheep.

Rest assured, there are things you can do to get the sleep you need.

How much is enough?

Changes affecting sleep do occur naturally around the age of 60. Shifts in hormone and melatonin levels may cause us to take longer to fall asleep, sleep more lightly, and wake more often during the night. We might find ourselves going to bed earlier and rising with the birds. And yet studies show that we Goodnickers still need seven to eight hours of sleep each night — not much less than we needed in our 20s.

Lack of sleep is not to be taken lightly. It can impact our immune systems, makes daily activities more difficult, increases confusion, affects our mood and concentration, and may lead to falls.

We often overlook a lack of sleep as just ‘one of those things’, but really, it’s as important to staying in good nick as good nutrition, regular exercise, and a positive attitude.

So if you’re getting 20 winks instead of 40, or your sheep aren’t being counted, read on to discover how to sleep tight at night.

Consistency is Key

Going to bed at the same time every night. Falling asleep in the same position. Having a cup of warm milk or herbal tea. A warm soak in the bath. What’s important is to find a routine that works for you and tells your mind and body that it’s time for sleep.

People who have recently retired or experienced life changes often find their sleep disrupted. You might have a lot more downtime and be less active during the day. That can throw off you sleep-wake schedule. So, try to keep your body and mind moving: You could do a Goodnick workout, go for a walk, learn a new skill, spend time with friends and family - the point is, stay active!

Slow Things Right Down

Try to avoid late night stimulating activities such as eating (especially spicy foods), watching TV or looking at an iPad, or engaging in lively debates with family or friends.

Some quiet music or a little reading are better bedtime choices. Or try progressive muscle relaxation—systematically tensing and then relaxing all the muscle groups of your body. It’s been known to help with insomnia.

Change Your Sleeping Environment

Temperature changes, light and noise levels can interrupt your sleep. Consider using layered covers of varying weight so you can pull more on or throw some off as needed during the night. If you have noisy neighbours or live near a busy road, it might be worth investing in some ear plugs!

Make the bedroom a sleep zone. If you're still awake 20 minutes after you hit the sack, get up. Get back in bed only when you feel tired enough. Train yourself to think of the bed as a place for sleeping only.

Address your stress levels

Worries are another culprit of sleepless nights. One Goodnicker writes her worries in a journal to let them go. Your strategy might be to call a friend or read an exciting novel. Worry is the result of an overactive mind, so relax by focusing on something else—such as your favourite memories. That should inspire more pleasant dreams.

Meditation apps, yoga, practicing mindfulness, and calming music can also help to reduce stress levels. Exercise is also proven to help, so if you feel your stress levels rising up during the day, a Goodnick workout will help take your mind off things!