6 Ways to Get Better Sleep As We Age

Research shows your immune system does its major repair work while you sleep. This is when your body’s cells regenerate, rejuvenate and detoxify. Nighttime is also the time that your pineal gland produces melatonin, a hormone that helps to regulate sleep and contributes to many vital bodily processes. If your sleeping space is not conducive to the deep sleep phase, your immune system may become overburdened, which opens the door to illness.

It has been proven that light plays an important role in helping our bodies identify the time of day and the levels of energy we should produce. Blue light plays an important role in aligning our circadian rhythm and exposure to blue light during the day is essential for increased energy levels and productivity. However with an increased reliance on computers, phones, tablets and TVs, especially at night, our ability to sleep well is suffering. These screens emit blue light, which may keep you awake even after the device is turned off. Williams recommends you can dim your screens or ideally switch off your devices an hour before going to sleep.

Reduce stimulants such as caffeine, alcohol, noise, light, talking, and “listing”. Stimulants like these can keep you awake. For example, try to avoid caffeine (found in coffee, tea, chocolate, soda and some pain relievers) for four to six hours before bedtime.

Create a quiet, dark, and cool environment to help promote sound slumber. To achieve such an environment, lower the volume of outside noise with earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it’s time to wake up.

Reduce variations and create a same time/same place routine. Going to bed and waking up at the same time each day sets the body’s “internal clock” to expect sleep at a certain time night after night. Remember to try and stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your internal clock.

Your bed is your sanctuary and it is very important that only two things happen on your bed. Research recommends you limit your bedroom activities to sleep and sex only. Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.

Williams recommends reviewing your nighttime routines, sharing your sleep disruptions with your physician and exploring the many resources available in our community that specialize in sleep disorders.

“Our sleep changes dramatically as we age,” Williams said. “However, you can fix your sleep in one night when you follow the rules, but getting up every two hours is not normal.”