Has Your Sleeping Pattern Changed?

I have noticed over the years, that my sleep pattern has changed. Sleep really does seem to be age related. We go from sleeping through the night, to having a more fragmented sleep. Where we spend less time in a deep sleep. Not to mention trips to the bathroom.

How To Have A Better Nights Sleep

When away we all love getting into our own bed when we get home. So ensuring that we get the best nights sleep is important.

• Have a clutter free bedroom – keeping your bedroom tidy and clutter free. Will help you relax easier.
• Make sure your room temperature is not too hot – if you are too hot, you will not be able to sleep properly
• Have a duvet that does not make you wake up too hot or too cold – Having the right duvet, that keeps you warm but not too hot is so important. Especially for those suffering with hot flushes.
• Make sure your mattress is comfortable. You should look at changing your mattress every 7-10 years – having a mattress that supports you as you sleep, and lets you wake without aches and pains. Will give you a better nights sleep
• Use a mattress topper for that extra comfort – If you are struggling with comfort, or just need something a little extra. A mattress topper is a great way to have that more luxurious feeling.

Getting Older

As we age, our sleep patterns can change, often resulting in more fragmented sleep and less time spent in deep sleep stages. However, there are several strategies you can try to improve your sleep quality as you get older. Simba have a great post about sleep and ageing, which talks about how much sleep we need now as opposed to when we were younger.

A few more things you can do –

• Establish a Consistent Sleep Schedule – Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.
• Create a Relaxing Bedtime Routine – Develop calming activities to do before bed, such as reading, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. Avoid stimulating activities like watching TV or using electronic devices right before bedtime.
• Limit Caffeine and Alcohol Intake – Avoid consuming caffeine in the afternoon and evening, as it can interfere with your ability to fall asleep. Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep later in the night.
• Stay Active During the Day – Engage in regular physical activity, but try to avoid vigorous exercise close to bedtime. Exercise can help promote deeper sleep and improve overall sleep quality.
• Watch Your Diet– Avoid heavy meals, spicy foods, and large amounts of fluids close to bedtime, as these can cause discomfort and disrupt your sleep. Opt for light, easily digestible snacks if you’re hungry before bed.
• Limit Naps – While short naps can be beneficial, especially if you didn’t get enough sleep the night before, try to avoid long or late afternoon naps, as they can interfere with your ability to fall asleep at night.

Have you noticed your sleep pattern changing? How do you ensure you get a good nights sleep?