In the hustle and bustle of modern life, we have all wished for more sleep at times. Getting a good night’s sleep is essential to ensure that our bodies are able to recover and we feel refreshed and ready for the day ahead.
However, as we age, our sleeping patterns begin to change. Whether it is going to bed earlier, waking up earlier, or experiencing a more disturbed night, these changes can result in you waking up feeling less refreshed and increasingly tired. When we are not getting the rest that our bodies need, we are more likely to experience aching muscles and joints, while it can also impact our mental and emotional wellbeing.
Making sure that you are getting enough sleep every night is essential in ensuring your mind and body are operating as effectively as they can. Sleep helps to repair any cell damage that has occurred during the day, which helps to improve our wellbeing and reduce the risk of disease.
Why does aging impact our quality of sleep?
Our sleeping patterns change as we age, which is led by our internal body clock. Known as the suprachiasmatic nucleus, this collection of 20,000 cells in the brain is responsible for our circadian rhythm, influencing our emotions, hunger, and alertness.
As we age, the suprachiasmatic nucleus begins to deteriorate, which disrupts our rhythm, making us feel more tired earlier in the day. The amount of natural light that we receive each day is also an important factor, and research has shown that many seniors only average around one hour of direct exposure to daylight a day.
All of this combines to create a lower production of essential hormones such as melatonin and cortisol, which only serves to further disrupt your sleep pattern.
Top tips to improve your quality of sleep
If you are noticing that your quality of sleep is beginning to deteriorate and you are finding yourself feeling more tired during the day, then there are certain things that you can do to help sleep better at night.
Some of the most effective tips to help you include:
- Increase your exposure to daylight
If you are finding that you are not enjoying the quality of sleep that you once used to, then one of the best things that you can do is to increase the amount of sunlight that you are getting each day.
Our circadian rhythm is closely linked with the daytime, and the more natural sunlight that we get, the more energy we have during the daytime. Research has shown that when exposed to more natural sunlight, those individuals suffering from insomnia were able to not only fall asleep faster but also had a higher quality of sleep.
This is supported by further research in seniors, which found that an additional two hours of sunlight a day increased sleep efficiency by up to 80%.
- Reduce your computer use
While technology has helped to transform the world we live in, one of the biggest contributors to poor sleep is spending too much time on our phones before bed. Our electronic devices emit blue light, which impacts our circadian rhythm and makes our brains think that it is still daytime, reducing the levels of melatonin in our body.
That means cutting down on the amount of time that you use your phone and laptop during the day can help to enhance your level of sleep. This is particularly important before heading to bed, where you should try not to use any electric devices for an hour before sleep.
- Reduce your caffeine intake
Everyone loves that cup of coffee in the morning. However, while it might be the perfect partner to kick-start your day, drinking too much coffee can also significantly impact the quality of sleep you enjoy.
Consuming caffeine too late into the day stimulates your nervous system and makes it hard for you to relax. Research has shown that drinking coffee within six hours of going to sleep results in a significantly lower quality of sleep.
- Reduce the long naps
A short power nap can be very beneficial in helping you to get that extra boost of energy that you need to get you through the afternoon. However, it can also be impacting the quality of sleep that you enjoy each night.
- Keep a routine
When we are at work, we become accustomed to waking up at a certain time every day. However, as we age and begin to enter our retirement years, it can be very easy to start awaking at irregular times.
This disrupts your body’s natural circadian rhythm, with research showing that following a consistent time of going to bed and waking up results in a higher quality of sleep. So if you are finding that you are experiencing a poorer night’s sleep, try creating a routine that you follow every day.
- Lower your alcohol intake
While you might find that you feel sleepier after several drinks, alcohol can actually have a very negative effect on the quality of sleep that you enjoy. Drinking alcohol before bed has been shown to increase the likelihood of snoring, sleep apnoea, and disrupted sleep patterns.
Reducing your alcohol intake will help to minimize these effects, ensuring that you can get the very best night’s sleep possible.
- Create an inviting environment
When it comes to enhancing the quality of sleep that you enjoy, ensuring you are sleeping in the right environment is crucial. If your bedroom is not adapted to meet your needs, then it can be very tough to not only fall asleep, but to enjoy an undisrupted night.
Research has shown that the key factors for a good night’s sleep include the overall temperature, the impact of external light, and the comfort of the bed. That means working to reduce the impact of outside noise, such as traffic, alongside ensuring you are using the right mattress and pillows can transform how you sleep at night.
Struggling with the impact of poor sleep?
For many seniors, it can be incredibly tough to regularly enjoy a good night’s sleep. As we age, our bodies begin to change, which can throw our circadian rhythm out of sync. This, in turn, results in more discomfort from our muscles and joints, which can significantly impact the comfort levels of those with arthritis.
Here at JointFuel360, our mission is to help reduce the discomfort and stiffness of your joints. Our all-natural supplement has been specifically designed to target the key areas in your body, helping to alleviate any symptoms and ensure that you can keep on moving.
Only using clinically tested and scientifically proven ingredients, our supplement can transform the discomfort of arthritis in as little as seven days. The anti-inflammatory properties are able to target every joint in the body, from your knees to your neck, providing long-term relief.