Is there an optimum time to head for our beds? And should we be setting our alarms earlier? Our sleep experts guide us through the bedtime truths and myths. We often wonder if we’re going wrong somewhere when the odd bad night of slumber rolls into weeks and months of poor sleep, and we can’t remember the last time we felt truly rested. “While all adults should aim for seven to eight hours of sleep a night, going to bed when you’re not tired isn’t going to be effective. If your body is not ready for sleep, you cannot force it. A consistent sleep routine – much as it is for babies and young children – is far more impactful on the quality of our slumber than a specified bedtime. As we age, our in-built circadian rhythm can weaken due to a number of factors, including medication affecting our sleep, fewer regular routines and less rigid day-to-night signaling. This can result in lower melatonin levels and lighter, more disruptive sleep. But structuring our days with plenty of time outside, and sticking to consistent sleep routines, can re-boot our body clocks, no matter what our age is. Lying down in the daytime for a short rest, particularly after a physically demanding activity, can be refreshing – but we should generally avoid sleeping during this time, or resting in this way (without sleeping) in our bed, as this again risks disrupting the positive regulatory cues associating this environment with sleep at night While older adults may notice changes in sleep timing, such as falling asleep and waking earlier, the overall amount of sleep the body needs is broadly similar to that of younger adults. Ease into bedtime “Relaxation techniques such as a hot bath or shower, stretching and deep breathing may also help to relieve anxiety, reduce muscle tension and allow you to fall asleep more easily. Sleep apps can also help if you’re still struggling.” Keep it cool, quiet and dark “We sleep better when our bedroom is dark and quiet, because light and noise can make falling and staying asleep more difficult,” says Dr Browning. “Therefore, ensure you have thick curtains and good-quality double glazing to block noise out.
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