Updated on July 2nd, 2023

Importance of Sleep

Nearly one third of our life we spend in sleep. Sleep is as important to life as food and exercise. it plays a huge role in:

-regulating your mood, helping us to feel positive and calm 

–improving concentration & memory and allowing body to repair damaged cells.

-in refreshing  immune system. 

 – having a longer and happier life

–in regulating appetite and metabolism.

–In making you  looks better & making you more focused

DOs for a Good Sleep

-Create a relaxing bedtime routine to prepare your mind and body for sleep.

–Try to maintain a regular sleep routine. Go to bed and wake up at nearly the same time everyday

-Make sure your mattress and pillows are comfortable and supportive.

–A room temperature of 20-24 deg is considered conducive to sleep

–Get rid of your of your screens and electronic devices at least one hour before sleep time

–Try to read a good book, meditate or pray during the last hour before sleep

–Make the bedroom environment comfortable, dark, cool & quiet to induce early sleep.

-Take short walks or do light exercises during the day to help promote better sleep at night.

-Being hydrated is key to a good night’s sleep. Keep adequately Hydrated.

-Eat around three hours before bedtime for best sleep results

-Try to get some exposure to natural light during the day to help regulate your circadian rhythm (natural biological process that regulates the sleep-wake cycle)

-Try & go to bed by 10 p.m.

–Turn off all screens 1 hour before bed 

–Stop drinking caffeine at 4 p.m.

–If possible, take a hot bath one hour before sleep

–Use your bed only for sleep and relaxation

-Avoid stimulating activities such as using electronic devices or watching TV before bed.

-Try relaxation techniques such as deep breathing, meditation, or yoga before bed.

Don’ts

-Avoid alcohol & high sugar drinks closer to sleep time.

–Don’t overdo late-night indulgences

-Don’t eat heavy meal & dessert close to bedtime

-Avoid nap during the day, especially in the late afternoon or evening.

-Don’t use your bed for activities other than sleep, such as working or watching TV.

-Don’t spend too much time in bed awake. If you can’t fall asleep, get up and do something relaxing until you feel sleepy.

-Don’t stress or worry about not being able to sleep. This can make it harder to fall asleep.

-If you have trouble sleeping or suspect a sleep disorder do not hesitate to consult a specialist.

Understanding Sleep Cycles

A sleep cycle is a repeating pattern of the various stages of sleep that a person goes through during the night. An adult typically goes through four or five sleep cycles per night, each lasting about 90 minutes. Each sleep cycle consists of four stages: stage 1 (light sleep), stage 2 (light sleep), stage 3 (deep sleep), and stage 4 (REM sleep). The stages progress in sequence and repeat throughout the night. During the first half of the night, the body is in deep sleep (stages 3 and 4) and during the second half of the night, the body is in REM sleep. The length of time spent in each stage of the sleep cycle changes throughout the night and can vary from person to person.

The number of sleep cycles an adult goes through per night does not change significantly with age. As we age, the amount of deep sleep we get decreases while the amount of time spent in light sleep increases. Additionally, Fifty plus adults may experience more fragmented sleep, with more frequent awakenings throughout the night. It’s also worth noting that sleep patterns and needs can vary greatly from person to person, and some older adults may require less sleep than others. It’s also important to mention that certain medical conditions that are more prevalent in older adults, such as sleep apnea, can affect the quality and quantity of sleep.

Ideally, you must get 7-8 hours of good quality sleep every night which work out to 4 to 5 sleep cycles, each occurring every 90 minutes. Since it takes the average person 20 minutes to fall asleep, going to bed 8 hours before you need to be awake is ideal for optimal performance.

5 Sleep Cycles x 90 Minutes = 7.5 Hours + 20 Minutes to Fall Asleep = 7 Hours 50 Minutes

Impact of Poor Sleep on 50 plus group

.Poor sleep can negatively impact physical and mental health of Fifty Plus in several ways, including:

.Decreased immune function

.Increased risk of obesity, diabetes, and heart disease

.Decreased concentration and productivity

.Increased stress and anxiety

.Increased risk of depression

.Impairment in memory and learning

.Increased accidents and mistakes

.Decreased libido and sexual function.

Benefits of good Sleep

.A good sleep can positively affect people over 50 in the following ways:

.Improved memory and cognitive function

.Better physical and emotional well-being

.Reduced risk of cardiovascular disease

.Increased energy levels and overall mood

.Improved skin appearance

.Better regulation of hormones

.Improved immune system function

.Reduced symptoms of depression and anxiety

.Better quality of life and independence.

How to get back to sleep during interruptions at night

-Practice relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation. These techniques can help you relax and ease your mind, making it easier to fall asleep.

-Avoid stimulating activities such as watching TV or using electronic devices. The blue light emitted from screens can suppress the production of the sleep hormone melatonin, making it harder to fall back asleep.

-If you are unable to fall back asleep after 20 minutes, get out of bed and do something relaxing, such as reading a book or listening to soothing music. Once you start feeling tired, return to bed.

-Re-ensure that your bedroom is dark, quiet, and at a comfortable temperature.