Dear Readers’ Clinic

Following recent reports about the elderly needing more sleep than they think, I am worried that, at 68, I’m not getting enough. I sleep for only four or five hours a night.

Over the past few years, my sleep patterns have become increasingly disturbed. I’m slim, keep myself active, don’t smoke, drink well within recommended limits, and limit myself to one cup of coffee and two cups of tea a day.

Although I have slightly raised blood pressure, for which I am on medication, I don’t have any other medical or personal problems to disturb my sleep.

We spend a third of our lives asleep, and yet two-thirds of us struggle to get enough

I sometimes feel quite low about not getting a full night’s sleep, and hope you can help me.

Mrs SS

Sammy Margo, sleep expert, writes:

Dear Mrs SS

We spend a third of our lives asleep, and yet two-thirds of us struggle to get enough. Sleep affects all areas of our lives, from our moods, memory and performance at work, to our waistline and skin.

The amount of sleep we need changes very little with ageing – healthy older adults tend to sleep six to eight hours a night – but our sleep pattern can change with age. Illness, stress, pain and medication can all be disrupting. However, simple lifestyle changes can improve the quality and quantity of your sleep.

As a society, we lead increasingly sedentary lives, sitting at computers all day, watching TV in the evening. We are mentally over-stimulated and physically under-stimulated. We are not exposed to sufficient daylight to regulate our body clock. You say you live an active life, so try exercising for 30 minutes a day outdoors, in daylight. Avoid working out late in the evening.

You should also establish a suitable bedtime routine. Go to bed and wake up at the same time each day, even at weekends. If you find it hard to drift off, spray lavender on your pillow and take a warm bath before bed.

Avoid nightcaps if possible; a snifter of whisky will make you feel drowsy but may cause you to wake several hours later. Instead, try a glass of warm milk or camomile tea. Include known “snooze foods” such as turkey, potatoes, almonds, honey and oatmeal, in your evening meal – but leave room for a bedtime snack: a slice of granary toast with Marmite will help, as an empty stomach interferes with sleep just as much as a full one.

Are you sleeping comfortably? You must keep the spine in its natural alignment. Too many or too few pillows can cause your neck to tilt forward or back and lead to strain, as can over-arching your back when lying with legs straight.

Is something else interrupting your sleep? Ensure your bedroom is kept in darkness. Your bedroom should be kept relatively cool, between 16 and 18 degrees Celsius. However, ensure your feet are warm; cold feet will guarantee a poor night’s sleep. Wearing a pair of thin socks can reduce wakings.

If none of these tips helps, I suggest you see your GP who may refer you to a sleep clinic or a cognitive behaviour therapist.

source: telegraph.co.uk

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